BMI has been the benchmark in evaluating health and fitness for many years. The formula is quite simple: weight in kilograms divided by the square of height in meters. This would easily tell if one is underweight, within the healthy weight range, overweight, or obese. But with new research findings, scientists are now questioning its accuracy and usefulness as a total measure of body composition.

The report, published in The Lancet Diabetes & Endocrinology, has sparked a global conversation on rethinking BMI. Supported by more than 50 international medical experts, the report suggests classifying obesity into "clinical" and "pre-clinical" types for better diagnosis and treatment. The shift underscores a growing consensus: BMI alone may not tell the full story of your health.

While BMI is simple to calculate and universally accessible, it is far from perfect. It does not consider muscle mass, bone density, or fat distribution, leading to misleading conclusions in some cases. For example, athletes with a high muscle mass may be considered overweight, whereas individuals with normal BMI might carry unhealthy amounts of visceral fat.

A landmark study in JAMA Network Open studied more than 155,000 postmenopausal women and found that women with a normal BMI but a waist size over 35 inches were more likely to die from heart disease or cancer compared with their counterparts whose waists are smaller. That makes a great case for how BMI can be insufficient and fat distribution must be factored into account.

Not all body fat is equal. Subcutaneous fat, which lies just beneath the skin, is relatively harmless. The real health danger lies in visceral fat—fat that surrounds internal organs. Unlike subcutaneous fat, visceral fat is metabolically active, releasing stress hormones like cortisol and inflammatory substances that raise blood pressure, blood sugar, and cholesterol levels. These effects significantly increase the risk of conditions such as heart disease, type 2 diabetes, and certain cancers.

BMI Isn't Always the Best Measure of Body Composition — Here's What to Use Instead

Since BMI is not the most reliable measure, scientists and doctors have sought other means to measure body composition more accurately.

1. Waist Circumference

A simple tape measure can provide valuable insight into your health. Measure your waist at the level of your belly button, ensuring the tape is parallel to the ground. For women, a waist measurement under 35 inches is considered healthy, while for men, the goal is under 40 inches.

2. Waist-to-Hip Ratio

This is the ratio of your waist circumference to that of your hips. To calculate it, divide your waist measurement by your hip measurement. According to the National Center for Biotechnology Information, a ratio under 0.8 for women and 0.9 for men is considered healthy.

3. Body Roundness Index (BRI)

A newer method that seems to be receiving more attention involves the Body Roundness Index or BRI: height, weight, and girth are placed together to represent a more advanced view of what body composition says. Research presented in JAMA Network Open offers evidence that this BRI predicts mortality risk greater than BMI in some cases- a promising weapon for public health.

Also Read: Using BMI To Classify People As Obese Is Flawed Say Experts

Ways To Cut Off Unhealthy Fat

The good news is that visceral fat responds well to lifestyle changes. Here are three evidence-based strategies:

Time-Restricted Eating

Adopting an eating window of 12 hours—such as from 7 a.m. to 7 p.m.—can significantly reduce visceral fat, according to a study published in Nutrition Research Reviews. This approach not only helps control caloric intake but also reduces late-night snacking, a known risk factor for abdominal obesity.

Limit Alcohol Intake

Excessive alcohol consumption is associated with increased belly fat. A 2017 study published in Public Health Nutrition revealed that alcohol increases the levels of insulin and encourages the storage of fat in the abdominal area. Limiting alcohol to occasional indulgence helps avoid weight gain in this region.

High-Intensity Interval Training (HIIT)

HIIT involves repeated episodes of high-intensity exercise separated by periods of rest. A review in *Sports Medicine* concluded that HIIT is very effective in reducing visceral and total body fat. It can be noted that adding just 20 minutes of HIIT two times a week can make all the difference.

The reliance on BMI as a sole indicator of health is increasingly being challenged. While it remains a convenient screening tool, its limitations necessitate a broader approach that considers factors like fat distribution, waist circumference, and new metrics such as BRI.

In the simplest of words, health is multi-dimensional, and shifting perspectives from considering weight solely to broader measures of body composition will get people a much clearer understanding of where their health risks are so that they can take the action required for a better quality of life. Through adjustment to diet, exercise, or perhaps through innovative metrics like BRI, health is well within reach of the individual.

This dynamic conversation raises the point about personalized health screenings, which helps everyone get more relevant tools fitting their unique lives and circumstances. As body composition research is enhanced, so do the futures look brighter and brighter for the times of measurement when it comes to health.

Definition and diagnostic criteria of clinical obesity. The Lancet Diabetes & Endocrinology.

Association of Normal-Weight Central Obesity With All-Cause and Cause-Specific Mortality Among Postmenopausal Women. JAMA Netw Open. 2019

Waist-Hip Ratio. NIH.

Physiological responses to food intake throughout the day. Nutr Res Rev. 2014

Association between abdominal obesity and alcohol drinking pattern in normal-weight, middle-aged adults. Public Health Nutr. 2017

Mobility and independence are two things that keep people healthy, however, with age, as bones weaken and muscle is lost, elderly become more dependent. This condition is called sarcopenia, or age-related muscle loss. India is finally focusing on this and have now new guidelines to warn people against it.

The Geriatric Society of India released country's first 'Indian Guidelines for the Evaluation and Management of Sarcopenia'. These guidelines are a combination of recommendations by experts across multiple specialties, including geriatric medicine, orthopedics, endocrinology, physiotherapy and nutrition. These guidelines aim to help doctors detect and treat muscle loss early. The aim is to not let elderly compromise with their independence.

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What Is Sarcopenia?

Sarcopenia literally translates to 'loss of flesh'. Medically, it refers to gradual decline in muscle mass, strength and physical function with aging. While it is often overlooked, it is also the major reason for many fractures and hospitalizations of older adults, and sometimes, even death.

India is expected to have around 319 million people aged over 60 by 2050, which is one-fifth of the population. It could be concerning as they are at risk of sarcopenia. Studies have also shown that the number has increased from 8-18 per cent to 25-40 per cent adults, especially hospitalization cases. Experts point out that those with chronic diseases like diabetes are at a higher risk.

What Are The First Indian Guidelines On Muscle Loss or Sarcopenia?

Dr OP Sharma, who led guidelines said that muscle health is most important for healthy aging. "Strength preserves dignity. Early detection saves independence," he said. Dr Sharma also noted that the sedentary lifestyle, poor nutrition and chronic illnesses are accelerating this condition among seniors.

The guidelines also advise doctors to look for warning signs in patients, which include weak grip strength, slower walking speed, or difficulty getting up from a chair. There are also screening tools like SARC-F questionnaire, which could help identify those at risk.

Also Read: Is Hormone Replacement Therapy (HRT) A Boon To Women's Health During Menopause? | Women's Day Special

The ray of hope here is that sarcopenia could be prevented or slowed that too with simple lifestyle changes.

What Lifestyle Changes Could Prevent Sarcopenia?

• Strength training exercises
• Adequate protein consumption
• Correcting deficiency including vitamin D and calcium

Doctors are also advising to eat a balanced diet, which includes protein, fats, green vegetables, and pulses. Dr Raju Vaishya of Indraprastha Apollo Hospitals said, "India is a sarcopenic nation". He pointed that everyone needs to be aware about muscle health, however this awareness remains low in the country.

Dr Randeep Guleria said the guidelines aim to brings muscle health into routine medical care. "They bridge science with clinical wisdom, making sarcopenia visible in everyday practice."

A new Nature Human Behaviour (2026) study suggests that single-session psychological exercises lasting less than 10 minutes can lead to measurable decreases in depression symptoms even one month later.

Depression is one of the most common mental health disorders in the world. Every year, hundreds of millions of people suffer from depression, and many are unable to get therapy because of cost, stigma and the dearth of mental-health professionals.

Symptoms include excessive sadness, depression often includes fatigue, changes in appetite, sleep disturbances, difficulty concentrating and feelings of hopelessness. Treatment requires professional guidance for diagnosis and management.

A 10-Minute Intervention With Lasting Effects

All the brief interventions took less than 10 minutes to complete and were designed to teach practical coping skills that are commonly used in psychotherapy. Some exercises helped participants to reframe negative thoughts, while others focused on motivation, goal-setting or making sense of things by helping others. Participants completed surveys measuring their well-being immediately after the session and again one month later.

The results were striking: while many exercises boosted motivation and hope immediately, two interventions - Interactive Cognitive Reappraisal and Finding Focus - showed measurable reductions in depression symptoms even after a month. On average, participants experienced about a four percent greater reduction in depression scores compared with the control group.

Although the improvement may appear small, researchers note that brief, scalable interventions could reach millions of people who currently lack access to mental-health care as they can be completed in a few minutes and delivered online, these exercises may allow people to take initial steps toward better mental health, especially those waiting for professional help or unwilling to ask for help.

The scientists also stressed that these activities are not intended to substitute for therapy, but should be seen as readily available tools to help with emotional health.

Exercise and Mental Health: A Growing Body of Evidence

Previous research also shows that a quick burst of activity can make you feel better from other research too. A British Journal of Health Psychology 2024 study found that just 10 minutes of daily mindfulness practice significantly improved well-being and reduced symptoms of depression and anxiety among more than 1,200 participants from 91 countries.

Similarly, the US National Institutes of Health (2019) reviews suggest that the physical activity itself may help improve mood and depressive symptoms, strengthening the relationship between movement and mental health.

Collectively, these findings suggest that even small doses of mental or physical activity may lead to psychological benefits.

A Small Step That Can Make a Difference

Depression can make people feel trapped and out of control. The good news of the new research is that it suggests that big changes aren’t always necessary to move forward.

Sometimes, doing a small task, like spending 10 minutes learning a new coping skill or doing a quick mental exercise, is enough to change the way you think and gradually improve mood.

As researchers investigate these brief interventions, one thing is becoming clear: when it comes to mental health, few minutes matter more than we think.

British broadcaster Gabby Logan has revealed that her 20-year-old daughter Lois has been diagnosed with polycystic ovary syndrome (PCOS), a hormonal condition that may require her to step back from high-intensity endurance sport, including extreme long-distance running.

Speaking on her Mid-Point podcast, Logan said the diagnosis came after medical consultations about her daughter’s health and training. During the appointment, a specialist advised Lois to avoid “extreme running,” prompting mixed emotions in the family, concern about the condition, but also relief about scaling back punishing physical goals.

What PCOS Means for Athletes

PCOS is one of the most common endocrine disorders in women of reproductive age, affecting an estimated 8–13 per cent globally. It occurs when the body produces higher levels of androgens (male-type hormones) and often involves insulin resistance.

The condition can cause irregular periods, acne, excessive hair growth, weight changes and fertility challenges. Many patients also have difficulty regulating blood sugar, increasing long-term risks of type 2 diabetes and heart disease.

While exercise is widely recommended as a cornerstone of PCOS management, helping improve insulin sensitivity, metabolism and mood, specialists say the type and intensity of exercise matter.

Why Extreme Endurance Could Be A Problem

Doctors cautioned Lois against extreme endurance events such as half-marathons because prolonged, high-intensity training can significantly elevate cortisol, the body’s primary stress hormone.

In people with PCOS, hormonal balance is already fragile. Persistently high cortisol may:

• worsen insulin resistance
• disrupt ovulation further
• aggravate fatigue and inflammation
• intensify menstrual irregularities

In other words, although movement is beneficial, chronic physical stress can sometimes counteract the hormonal stability patients are trying to restore.

Moderate-intensity exercise, brisk walking, strength training and shorter runs, is generally considered more supportive for hormone regulation than sustained high-intensity endurance workloads.

From Half Marathon To Shorter Goals

Logan previously completed the London Landmarks Half-Marathon with Lois in 2024, describing the preparation as mentally and physically demanding. The pair had hoped to repeat the experience, but the new medical advice has changed those plans.

Instead, they now intend to focus on shorter runs together.

The television presenter admitted she felt a surprising sense of relief at the specialist’s recommendation, recalling how intense the training had been for both of them.

A sporting life continues — just differently

Lois, a competitive showjumper and university student, has long balanced academics with elite sport. She has ridden horses since childhood and competed at national levels, later even participating in a charity jockey race — an experience she described as “brutal.”

Her diagnosis does not end her athletic pursuits, but it reshapes them.

Medical experts increasingly stress that PCOS management is not about stopping exercise but tailoring it. Sustainable training, adequate recovery, and balanced nutrition often produce better long-term hormonal outcomes than relentless endurance performance.

For athletes with PCOS, the goal shifts from pushing physical limits to supporting physiological stability — a change that, doctors say, can ultimately protect both performance and health.