How to Check Your Weight and BMI at Home: A Guide for South Asians

People often step on a weighing scale and decide on the spot whether they are healthy. A single number cannot tell you that. What a scale and a simple body mass index (BMI) calculation can do is give you a starting point, and a way to track change over months, which is much more useful than checking every day.

This guide explains how to weigh yourself properly, how to work out your BMI, why the usual cut-offs are different for South Asians, and what a scale cannot tell you.

How to weigh yourself properly

• Use a hard, flat floor. A carpet or a tilted surface makes the reading wrong.
• Weigh in the morning, after using the toilet and before eating or drinking.
• Wear the same light clothing, or none, each time.
• Stand still, with weight evenly on both feet.
• Do not move the scale around. Many scales need to be set to zero again on a new spot.
• Weigh once a week, at the same time. Daily weight swings of one to two kilograms are common from water, salt and food, and they can mislead you.

How to calculate your BMI

BMI is your weight in kilograms divided by your height in metres, squared. For example, someone weighing 70 kg who is 1.65 m tall has a BMI of 70 divided by (1.65 x 1.65), which is about 25.7.

The general categories used by the World Health Organization are:

• Below 18.5: underweight
• 18.5 to 24.9: healthy range
• 25 to 29.9: overweight
• 30 and above: obese

Why South Asians need to look closer

Research shows that people of South Asian origin tend to carry more body fat and more fat around the belly at the same BMI as other groups. That raises the risk of diabetes, high blood pressure and heart disease at a lower BMI. For this reason, many Asian guidelines treat a BMI of about 23 or above as increased risk, and about 27.5 or above as high risk. If your BMI is in these ranges, it is worth talking to your doctor about your blood sugar, blood pressure and cholesterol, even if you feel well. Read more in our guides on diabetes in Pakistan and high blood pressure in Pakistan.

Waist size matters too

Fat around the waist is more harmful than fat on the hips and thighs. Measure around the belly, at the level of the belly button, after a normal breath out. For South Asians, a waist of more than about 90 cm in men and 80 cm in women is linked with higher risk. A waist measurement adds helpful information to BMI.

What a scale and BMI cannot tell you

• Muscle versus fat. A muscular person may have a high BMI and be healthy.
• Where the fat is. This is why waist size is useful.
• Children and teenagers. They need growth charts that compare them with children of the same age and sex. Ask your paediatrician.
• Older adults. Unplanned weight loss in an elderly person can be a warning sign, not a success.
• Pregnancy. Healthy weight gain depends on your starting weight, and your doctor will guide you.
• Your health overall. Sleep, diet, activity, blood tests and family history all count.

Choosing a weighing scale

• Digital over mechanical. Digital scales are easier to read and usually more precise.
• Weight capacity. Check that it suits every person in the family.
• Tempered glass or a sturdy platform, with non-slip feet.
• A clear display with large digits, and automatic switch-off.
• Battery type that is easy to replace.

At Khasmart you will find the Bathroom Scale Uchek UC5100 and the Digital Weight Scale with Mirror Finish. Prices change, so check the product page for today’s price. See the weight scales category and our devices and surgical range for other home monitors.

If you want to lose weight

• Aim for slow, steady change that you can keep up. Crash diets and miracle teas do not last, and they can be harmful.
• Eat regular meals with plenty of vegetables, dal, protein and fibre, and cut down on sugary drinks, fried snacks and large portions of white rice and roti.
• Walk daily, and build up gradually. Even 30 minutes most days helps.
• Sleep well. Poor sleep affects hunger and weight.
• Talk to your doctor before using weight-loss medicines or supplements.

If you are underweight, losing weight without trying, or you find that thoughts about food and weight are taking over your life, talk to your doctor. These can be signs of an illness that needs care, not just willpower.

When to see a doctor

• You have lost weight without trying, or gained weight quickly with swelling in the legs or face.
• Your BMI is 30 or above, or 27.5 or above with a large waist, with a family history of diabetes or heart disease.
• You feel constantly tired, thirsty or breathless.
• You are planning a pregnancy and are underweight or overweight.

Frequently asked questions

How often should I weigh myself?

Once a week is enough for most people. Daily weighing can cause stress over normal fluctuations.

Why does my weight change by a kilo overnight?

Water, salt, a heavy meal and how recently you used the toilet can all move the scale. It is not fat gain.

Is BMI accurate for athletes?

Not really. Muscle weighs more than fat, so BMI can overstate their body fat.

Where should I keep my scale?

On a hard, flat floor in a dry place. Bathrooms with a lot of steam can shorten its life.

Order a weighing scale and other home health devices from Khasmart, with delivery across Pakistan.

This article is for general information and is not a substitute for advice from your doctor or dietitian. It does not include dosage; always follow the directions on the pack or from your doctor.