What is the Body Mass Index (BMI)?
The body mass index,
occasionally called the
Quetelet index, is a value taken from a
height and weight. It is also determined via a BMI chart
table and is an attempt to quantify the level of tissue mass (comprised of
bone, fat, and muscle) in a person.
The result is used to
determine if that individual is
obese, overweight, normal weight or
depending on where they fall within the BMI category
1.1 How is BMI
The body mass index
formula is easy to determine. Itís a simple calculation that takes into account
your weight and height.
The imperial BMI
formula = Weight (LBS) x 703 ų Height (Inches≤)
The metric BMI formula
= Weight (KG) ų Height (Metres≤)
So when your losing your weight come back periodically to see where your at with your weight..
Tips on helping you to loose a little or a lot of weight...
It seems that you canít look at any magazine, television program or read through any website without seeing some advertisement or story about how to lose weight. And unfortunately, we are being inundated with information about weight loss due to the rising obesity rates and numbers of people struggling to lose or control their weight.
Itís important to make the right kind of changes in order to lose weight and to keep that weight off over time. You will be healthier and your body will work more efficiently if you choose nutritious, high-quality foods and effective, high-impact exercises. Here are some steps to help you out.
1. Keep your eyes on the prize and visualize your goals
Understand why youíre losing weight and what your purpose is. Take some time to re-affirm that losing weight is not just about looking good, but is also about being healthy. You may need to do this step every day, especially during those days that you struggle.
2. Have realistic goals
You are not going to lose 20 lbs in a week, so making that your goal will only set you up for failure. Thereís an old adage that slow and steady wins the race. As you embark on a weight loss journey, use this adage as your mantra to help you set goals that are both challenging and within reason.
3. Write down what youíre eating and be specific
This is extremely important, especially when you just start on your new plan. You will be surprised at how many times you sabotage your diet and exercise plan without even realizing it.
4. Be persistent and overcome
There will be times when you just donít follow your plan. Perhaps itís that evening when you eat a whole bag of sweets in one sitting. Donít let this derail your entire journey. Use it as a lesson to be learned and move forward.
5. Tell your friends and family about your goals
This will create some accountability for you and will also provide you with support from those who care about you and love you.
6. Remember that this is a lifestyle and not a diet
Diets end. And when they do, you go back to what you did before, which means you gain back the weight. Incorporate changes into your life that are permanent.
7. Reward yourself
As you meet your goals, choose non-food ways to reward yourself. Buy yourself a new outfit, go watch the latest movie or splurge on a spa session.
8. Donít mind the scale
As people begin new exercise ( walking for 15-20min) and food regimens, your weight may very well increase for a while. This is because you are gaining muscle and muscle weighs more than fat. Pay attention to how your clothes fit and how much you better you feel for at least the first few months.
9. Drink More Water
Many people mistake the feeling of thirst for the feeling of hunger. Sip on filtered water all day long, making sure to consume 2.5 litres every day.
10. Add in the Fiber
Fiber makes you feel fuller for a longer period of time. However, if you currently donít eat a lot of fiber, add it in slowly as too much at once can cause digestion issues.
11. Ditch The Soda
Thereís nothing worse than drinking empty calories. And choosing diet sodas are no better. Research is showing that diet sodas may actually lead to weight and fat gain. If you need something fizzy to drink, choose sparkling water or make your own water kefir.
12. Pack your lunch
Going out to restaurants or grabbing snacks from the vending machine will only lead to consuming too many non-nutritious calories. Plan ahead so you have organic vegetables, organic fruits and lean organic or grassfed protein in every meal.
13. Choose half portions when out with friends
Restaurant portions have greatly increased in size over the years. Get yourself back to what used to be normal and either select half portions, choose a small appetizer or split your meal with someone else.
14. Snack away
Snacks are not necessarily bad. Very small snacks of nutrient-dense foods can help you feel full all day long and can help you from over-eating at a mealtime. Choose a few organic almonds, a small organic apple or some chia pudding for a healthy snack. Organic Almond butter with organic green apples are my favorite.
15. Use the apple rule
If you decide youíre hungry, ask yourself if youíre hungry enough to eat an organic apple. If the answer is ďnoĒ, then you are probably not eating because of hunger. You may be eating out of boredom, stress or thirst
16. Buy smaller plates and bowls
Studies show that as portions have increased over the years, so has our plate size. Instead of leaving half your plate empty when serving yourself, which may make you feel as if youíre being deprived, simply purchase smaller plates and bowls.
17. Ingest the Healthy Fats
For too many years, weíve been told to eat a low-fat diet to lose weight. This advice is wrong. When you eat a small amount of very healthy fats every day, you will become less inclined to overeat. Healthy fats include cold-pressed, non-processed oils such as virgin olive oil, unrefined coconut oil, walnut oil or sunflower seed oil.
18. Eat Your Veggies
At least 50% to 75% of your plate should be organic vegetables. Pick the colorful ones, which have the most anti-oxidants and nutrients. Do not drown them in unhealthy sauces or dressing. Simply use some real raw butter or organic olive oil and organic apple cider vinegar to top them.
19. Drink green tea
Add in a cup or two of organic green tea every day and you will also be jump starting your metabolism and providing some energy. Donít drink too late in the day though, though as green tea does contain caffeine.
20. Double the Protein
Studies have shown that people who double their lean protein level lose more weight and fat than those who keep protein at a steady level. Incorporate lean cuts of chicken, pork and beef and incorporate in every meal. Eggs are also a delicious source of protein. Make sure Organic Meat Grass-fed if possible.
21. Start your day with a healthy breakfast
For most people, skipping breakfast simply equates to gorging later when they feel like they are starving. Make a high-protein and high-fiber breakfast a priority and you will avoid this entirely.
22. Cut down on alcohol consumption
Thereís nothing worse than drinking empty calories and as much fun as a few beers sound, these calories add up and can reverse any progress youíre making. Once you hit a target weight, adding back a few beers shouldnít be an issue.
23. Make sure every meal has at least 3 food groups
Each meal should have protein, vegetables and grains. When you choose grains, make sure to choose whole grains that provide plenty of fiber and nutrients.
24. Never Skip Meals
Always make sure to plan out your meals and always make sure you have on hand what you need to make those meals. The best way to get off track is to stop planning what youíre going to eat. This means you grab whatever is convenient and easy and that usually means unhealthy.
25. Add Cardio Exercises to Your Daily Routine
Cardio burns more calories on average than almost every other activity. Luckily, there are cardio choices to meet almost any personal taste. Running, hiking, walking, cycling, elliptical machines, stair climbing, rowing, skateboarding, playing soccer are all great examples of good cardio choices.
26. Lastly to keep in mind
Watch what time your eating try not to eat after 7pm because if you go to bed at 9pm that is not enough time for you to digest and you will be laying down for sleep and fat will appear shortly and you wonder why your gaining weight..