BMI
Body Mass Index (BMI) is a ratio of weight to height (kg/m²). While it's a useful population-level screening tool, it doesn't distinguish muscle from fat or account for fat distribution — so a muscular athlete and a sedentary person may have the same BMI. For people of South and East Asian descent, health risks begin at lower BMIs: overweight at 23 and obese at 27.5.
Normal range
How Vsense measures it
Vsense estimates BMI from facial scan analysis using validated facial geometry correlations with body composition.
How it's scored
Below 18.5: Underweight. 18.5–24.9: Normal weight. 25–29.9: Overweight. 30–34.9: Obese Class I. 35+: Obese Class II+. For Asian populations, overweight risk begins at 23 and obesity at 27.5.
What a high reading means
A high BMI (25+) is associated with increased risk of type 2 diabetes, hypertension, heart disease, sleep apnea, joint problems, and certain cancers. Even a 5–10% weight reduction significantly reduces these risks without needing to reach ideal BMI.
What a low reading means
A BMI below 18.5 can indicate malnutrition, eating disorders, or underlying health conditions. It's associated with weakened immunity, reduced bone density, hormonal disruption, and fatigue.
How to improve it
Exercise
- Aim for 150–300 minutes of moderate aerobic exercise per week (the WHO recommendation for weight management)
- Add resistance training 2–3 times per week — muscle burns 3× more calories than fat at rest
- HIIT (High-Intensity Interval Training) is the most time-efficient fat-burning exercise
- Increase NEAT (Non-Exercise Activity Thermogenesis): walk more, take stairs, stand at work
- Even a 20-minute walk after each meal improves metabolism and insulin sensitivity
Diet
- Focus on protein at every meal — protein keeps you fuller longer and preserves muscle during weight loss
- Eat whole foods and minimise ultra-processed foods — processed foods are engineered to override your fullness signals
- Practice mindful eating: slow down, chew thoroughly, and eat without screens
- Don't skip breakfast — it's associated with better weight management in most people
- Drink 500ml of water before meals — reduces calorie intake by ~13% in studies
- Reduce liquid calories (sodas, juices, alcohol) — these don't trigger fullness signals
Lifestyle
- Set realistic goals: 0.5–1 kg per week is sustainable fat loss without muscle sacrifice
- Sleep 7–9 hours — sleep deprivation dramatically increases hunger hormones (ghrelin) and cravings
- Manage stress — cortisol drives fat storage, especially around the abdomen (visceral fat)
- Track food intake at least temporarily — most people underestimate by 40–50%
- Social environment matters enormously — exercise with friends or find accountability partners
Natural remedies
- Green tea extract (EGCG) has modest evidence for supporting fat oxidation
- Apple cider vinegar (1 tbsp in water before meals) may reduce appetite slightly
- Intermittent fasting (16:8 or 5:2) works well for some people but isn't better than calorie reduction overall
- Fiber supplements (psyllium husk) increase fullness and support weight management
Frequently asked questions
Is BMI accurate for me?
BMI has limitations — it doesn't account for muscle mass, bone density, ethnicity, or fat distribution. A muscular person may have a high BMI but be very healthy. Waist-to-height ratio is often a better individual predictor.
How much weight do I need to lose to see health benefits?
Just 5% body weight reduction significantly improves blood pressure, blood sugar, cholesterol, and sleep quality. You don't need to reach ideal BMI to see major health improvements.
What is visceral fat?
Visceral fat is fat stored around your internal organs (belly fat). It's metabolically active and more dangerous than fat under the skin. A waist measurement above 80cm (women) or 94cm (men) indicates excess visceral fat, regardless of BMI.
Why am I not losing weight even with diet?
Common reasons: underestimating calorie intake, too little protein, poor sleep (raises ghrelin hunger hormone), chronic stress (cortisol), muscle loss from crash dieting, thyroid issues, or medication side effects. Focus on sleep and protein first.
