text: Chapter 8
  BODY MASS INDEX
  8-21. Body mass index (BMI) is a population screening measure commonly used to rapidly assess health
  and classify individuals as underweight, normal, overweight, or obese.
  BMI = weight (in kilograms) / height (in meters) squared = kg/m2
  8-22. Reference standards developed for the United States population by race and gender, so that individuals
  at risk for obesity can be easily identified. However, the reference value for the U.S. population does not
  always apply to special populations, such as Soldiers, who may have a higher BMI but acceptable body
  composition. BMI is a screening tool that just assesses height to weight ratio but does not indicate body
  composition. Leaders may refer their Soldiers to a registered dietitian or the Army Wellness Center for more
  accurate body composition analysis to track progress. AR 600-9 indicates the weight for height ratio
  screening tool for Soldiers. Leaders can use monthly weigh-ins and taping to keep track of changes in a
  Soldier's body composition. However, all Soldiers must adhere to the body fat guidelines outlined in
  AR 600-9.
  WEIGHT LOSS
  8-23. For some Soldiers, injury, stress, lack of time, frequent travel, or other reasons might contribute to a
  higher-than-optimal weight. They need to determine what might contribute to a body composition higher in
  body fat. It is important to evaluate the amount of food and calorie-containing beverages consumed each day
  and to reduce the total number of calories per day to reduce body fat. It takes dedication to make adjustments
  to eating habits, portion sizes, food choices, physical activity, sleep hygiene, and stress management.
  Nutrition goals should be realistic as weight loss does not happen overnight. Soldiers can generally sustain a
  weight loss of 0.5-1 pound per week. To prevent lean muscle loss and nutrient deficiencies, women should
  consume no less than 1200 calories per day; men should consume no less than 1500 calories per day.
  8-24. Soldiers use the following tips to achieve a healthy weight:
  * Track food intake using a daily food log.
  * Focus on an eating plan that consists of nutrient rich, lean sources of protein—including fish,
  poultry, beans, nuts, and dairy products—and incorporate whole grains, fruits, and vegetables.
  * Choose low calorie beverages such as water, low-fat milk (or soy milk), and unsweetened
  beverages with and between meals to stay hydrated.
  * Be mindful of hunger and fullness cues, keeping in mind it takes 20 minutes to feel full, so eating
  slowly and mindfully is helpful to prevent eating more calories than intended.
  * Keep a food log to stay aware of the number of calories consumed and to know whether the calorie
  goal is met or not. This supports understanding whether further changes in eating habits are
  required to support weight loss.
  * Stay hydrated and do not starve yourself. There is a balance in caloric consumption and
  expenditure to achieve the right amount of weight loss while not affecting physical performance.
  Goals change depending on work schedules. For example, trainees who struggle to have enough energy to
  perform the physical components in BCT should not focus on losing weight; their current goal should focus
  on fuel to perform. Once they have passed the physical standards, then they can shift their focus to weight
  loss.
  WEIGHT GAIN
  8-25. Combat missions and training require muscular strength and endurance. To optimize performance and
  prevent musculoskeletal injuries while attempting to gain weight, Soldiers need to combine an appropriate
  strength training program with a well-planned nutritional strategy. The most effective method to increase
  muscle mass is to encourage a positive energy balance, for example, by consuming more calories than
  required to maintain current body weight. Theoretically consuming an additional 250–500 calories per day
  above typical requirements would result in a gain of one half to one pound per week.
  8-26. Many Soldiers may believe more protein is the best way to gain weight, when in fact, eating more
  protein than the established recommendation does not provide any additional benefit. To encourage lean body