What is BMI?

BMI stands for Body Mass Index.
It is a useful tool to assess if our weight is within a healthy range based on our height.
While it provides a general guideline, it’s important to remember that it doesn’t account for individual variations like muscle mass, bone density, or overall body composition.

What is my BMI?

To work out your BMI take your weight and divide it by your height in meters squared. Or use our BMI calculator.

BMI = kg/m²

Example: If a person weighs 65 kg and the person’s height is 165 cm (1.65 m), the BMI is calculated as 65 ÷ (1.65)2 = 23.87 kg/m2, which means that the person has a BMI of 23.87 kg/m2 and is considered to have a healthy weight.

What do my results mean?

Depending on your results, you will fall into 1 of 4 categories:

1. Underweight

A BMI below 18.5 is considered underweight.
If you fall into this category, it’s crucial to focus on gaining weight in a healthy manner. Consult with a healthcare professional or registered dietitian to develop a personalised plan.

If you fall into this category, it’s crucial to focus on gaining weight in a healthy manner. Consult with a healthcare professional or registered dietitian to develop a personalised plan.

2. Normal Weight

A BMI between 18.5 and 24.9 is considered within the normal weight range.
Congrats! This indicates that your weight is generally in a healthy proportion to your height. Maintain your healthy habits and continue embracing a balanced lifestyle.

Congrats! This indicates that your weight is generally in a healthy proportion to your height. Maintain your healthy habits and continue embracing a balanced lifestyle.

3. Overweight

A BMI between 25 and 29.9 indicates that you are overweight.
It’s essential to prioritise weight management through a combination of healthy eating, regular physical activity, and lifestyle changes. Seek guidance from healthcare professionals to create a sustainable plan.  Get in touch with us for product and lifestyle guidance.

4. Obesity

A BMI of 30 or higher suggests obesity.
This category is further divided into three levels: Class I (30-34.9), Class II (35-39.9), and Class III (40 or higher). If you fall into this range, it’s crucial to consult with healthcare professionals for a comprehensive approach to weight management.
Get in touch with us for product and lifestyle guidance.

Knowing your BMI is a useful guide in determining if you are a healthy weight but it is also important to prioritise self-love, have a positive body image, and practice self-compassion throughout your journey

Body mass index (BMI) may not be the first thing that comes to mind when thinking about your health, but it’s important to understand what it is and to know your number.

What is BMI?

Essentially, BMI is a simple mathematical formula that calculates how over-or underweight a person is, based on their height and weight. Research has shown that being overweight (having a BMI of 25 and over) could result in health risks. On the other hand, being too thin and having a BMI that’s below the healthy range (18.5 to 24.9) can also be a health concern.

Calculate your BMI here

So what does your number mean?

BMI OF LESS THAN 18.5

A BMI of less than 18.5 indicates that you are underweight, so you may need to put on some weight

BMI OF 18.5 – 25

A BMI of 18.5 – 25 indicates that you are at a healthy weight for your height. By maintaining a healthy weight, you lower your risk of developing serious health problems.

BMI OF 25 – 30

A BMI of 25 – 30 indicates that you are slightly overweight. You may be advised to lose some weight for health reasons.

BMI OF OVER 30

A BMI of over 30 indicates that you are heavily overweight. Your health may be at risk if you do not lose weight.

What can you do?

The first step toward shrinking your waistline and getting your BMI in line is to start eating plans and advice and getting regular exercise. For help and tips, see our healthy eating plans for men and women. You can also contact us on +27 (0) 83 425 1868 for further advice on any of our Herbex products.

Remember, dropping as little as 5%-10% of your body weight can bring dramatic improvements in blood pressure, blood cholesterol and blood sugar.

A side note

As a guideline, a BMI does not take into account age, gender, or muscle mass. Due to muscle weighing more than fat, some people, such as heavily muscled athletes, may have a high BMI even though they don’t have a high percentage of body fat. In others, such as elderly people, their BMI may appear normal even though muscle has been lost with aging. The BMI does not apply to children.

Q: Is it okay to eat white rice or should I only eat brown rice?

Answer: Brown rice is always better as it had more nutrition than white rice. However, long grain rice (basmati/jasmine) are good ones to use too.

Q: What about meat? Is red meat allowed when you are trying to lose weight?

Answer: You can have red meat occasionally. Try not to have it more than 3 times per week and rather choose the fillet portions. Cut off the fat and do not fry!

Q: I constantly eat fruit instead of fatty food, but see no difference in my weight.

Answer: Having fruit instead of the fatty food is a good start. Make sure that you have regular meals and snacks to keep your blood sugar level constant. Also watch out for too much high sugar fruit and fruit juices.

Q: How many slices of brown bread can I eat per day?

Answer: Try to add variety to your day. Two to four slices per day should be your limit. I suggest you eat other starches (for example veggies) to get a balance of nutrients.

Q: I am a student and often skip meals or have them late at night after class or when I come back from the library. How can I improve my eating habits and results?

Answer: The key is to be well prepared so you do not overindulge. If it is time to eat, but you do not have a proper meal, have an easy snack to keep you going until the next meal/snack. Full on lunch/dinner meals are not a must and can be substituted with healthy snacks.

Q: Do you have ideas for easy snacking?

Answer: Easy snacking ideas include dried fruit with some nuts or biltong; crackers with some low fat cheese wedges, 250ml fruit juice; yogurt or a milk drink (or Herbex Shakes)

You can join us every Tuesday on Facebook between 1-2pm. Kim, the Dietician, answers all your dietary related questions.

Every day we make choices, some good, some bad, but when it comes to health and weight-loss, there shouldn’t be a dilemma. There are many reasons why you may want to lose weight. Maybe it’s time to fit into ‘those’ jeans, maybe it is to impress someone or to get your confidence back. But we all know the best reason is to generally feel better and healthier – for yourself!

We’ve had so many success stories over the years thathave inspired us, we thought we would share them with you this Women’s Day. Our testimonial ladies keep us inspired, not only in weight-loss, but in life too. Here’s to our women who keep us going, who share their stories and keep driving forward.

Through their stories, they’ve shown us four common character traits that we believe have helped shape their success. You may want to apply them to your own life, regardless of your goals:

* Patience –

Change doesn’t happen overnight. Be patient with the process. Continual small changes should be celebrated. For example: you might want to fit into a smaller size dress, but that will not happen overnight – not healthily anyway. Truth is, if you have patience and work for it, you will probably enjoy your reward even more!

 * Ask for help –

You don’t have to do it on your own. Seek advice, seek support.  Most of our testimonial ladies found that sharing their goals with a close friend or family member helped stay on track. There is a wealth of information out there and professionals who can help you achieve your goals. Keep your eyes and ears open and do not be too proud to ask for a helping hand.

 * Determination –

Set your goals and plan. Aim high, but keep your goals realistic. It may not be easy, especially at first, but prepare yourself and work hard for it. Push yourself with determination and you will find that your hard work and perseverance will pay off.

* Getting up –

You might fall or make poor decisions. You might fail over and over again. Every time, get back up just one more time. You are not superhuman and it’s okay to allow yourself to make mistakes. Forgive and simply try harder the next time. Love yourself enough to cheer yourself on, even when no-one else seems to notice.

You may be facing your own challenges and struggling with obstacles. You might have different goals with different motivations, but inside every women, these traits of success are waiting to be discovered.

We know you are one of these inspirational women too. What will it take to motivate you to start your journey? We, and many others who have been where you are now, are here to support and encourage you. We appreciate you and your journey, no matter where you are on the road.

To the many women who have inspired us since 1995 – thank you and well done!

Happy Women’s Day to you all!

Read more about our testimonials:

Lindsay found inner strength and perseverance

Being patient and seeing small rewards helped Annelize

Mpumie set goals and was happy with small achievements

Goal setting and family support worked for Benika

Detoxing is about resting, cleaning and nourishing the body from the inside out. By removing and eliminating toxins and feeding your body with healthy nutrients, detoxifying can help protect you from disease and renew your ability to maintain optimum health. Starting on a journey of healthy eating, you might find that you will suffer detoxing symptoms.

Detox can create a number of symptoms in your body as your body goes through the process of purifying itself and eliminating toxins.

♦ Some common detox symptoms include:
♦ Headaches
♦ Lethargy
♦ Temporary muscle aches
♦ Mucus or other discharge
♦ A coated, pasty tongue
♦ Flu-like symptoms
♦ Irritability
♦ Difficulty sleeping
♦ Weakness
♦ Cravings
♦ Nausea
♦ Constipation OR Diarrhea
♦ Gas

Do not be distressed, it is natural and your body will settle after a few days. If any of these symptoms persists, consult your doctor.