BMI is essentially your weight divided by whatever your height is, multiplied by a specific number (703).
Perhaps you have heard medical experts talk about body mass index (BMI) before. You might even know what yours happens to be, particularly if somebody revealed it to you as a warning of sorts.
Your BMI roughly determines the amount of fat mass you have. Your BMI can be calculated by dividing whatever your weight is by whatever your height is, followed by multiplying that amount by 703. Succinctly, [weights (in pounds)] divided by [height squared (in inches)] times .
A simpler approach to determining what your specific BMI is involves using an online calculator. One such tool is provided by the National Heart, Lung, and Blood Institute.
Here is how BMI ranges have been categorized:
- Obesity – a 30 BMI or higher.
- Underweight – between 25 and 29.9.
- Regular weight – anywhere from 18.5 to 24.9.
- Underweight – 18.5 or lower.
If you have a BMI on the high side, and the circumference of your waist suggests that you are at risk of developing health issues (a female’s waist should ideally measure below 35 inches, while a man’s waist should be 40 inches or less), your physician may encourage you to shed some pounds in an effort to get your BMI lowered.
Here are several science-supported steps you can take to help you accomplish results that last.
Get a Personal BMI Reading
There are no shortages of BMI calculators on the Internet.
However, it is in your best interest to get a BMI reading from a doctor, or from somebody who is measuring and weighing you for health purposes.
Establish Realistic Goals If You Are Attempting to Reduce Your BMI Level
Losing between 5% and 10% of body weight will result in significant health benefits. For many people, that means their BMI could put them in the category labeled as “overweight,” but that is okay.
To put it another way, it comes down to whether you are taking steps towards improving your health. Consider losing a significant quantity of weight before re-evaluating your progress.
Closely Monitor Your Progress
Contrast where you are now to where you were before. Take a moment to appreciate all of the work you have put in thus far.
We suggest recording your calorie or food intake for several days to determine what kind of eating habits you have.
This might be a reality check for you, and a necessary one that can help you make changes to your habits. You can use the method that you are comfortable with, perhaps by way of a smartphone app or a tangible journal.
A study conducted in early 2019 revealed that participants who frequently used mobile apps to monitor their dietary patterns over the span of six months ended up meeting their weight loss goals.
Determine Your Movement Activity
You should monitor physical activity just like you track your food. Get yourself a Fitbit device, which simplifies the process of monitoring and reporting workouts and daily movements (including walking up a flight of stairs)!
If you are not part of a program, you’ll find a bevy of apps to choose from in your mobile device’s app store. You can also wear fitness trackers on one of your wrists and pair it with your iPhone or Android-powered phone.
Regularly Weigh Yourself to Determine What Is and Isn’t Working
Step on your scale weekly, then chronicle your weight each time.
This is a lot easier to do with certain apps, or consider creating a graph similar to the one that the MUSC provides. In doing so, you’ll be able to determine if your existing weight loss methods require an adjustment, or if you should keep things as is.
Get Active with Your Choice of Workout
If you understand that exercise is something that can help facilitate your goals, and if you’re tracking your progress via an app or journal, then exercising is something you’ll be happy to do. That is not to say that you should dive right into CrossFit or kickboxing exercises, though.
He encourages choosing activities that you enjoy doing, or at the very least, can tolerate, like going for a hike or walking the dog. Try making that a part of your daily workout routine.
Establish Workout Targets to Help You Remain on Track
Just planning to exercise more often is not enough. You need to create a plan and commit to it. Perhaps that involves walking an extra twenty minutes several times a week.
Coordinate which days this will happen, and the specific times as well (for example, before work on Tuesdays, Thursdays, and Fridays). If something were to come up, you’ll be able to cut your time down to get things done.
Clean Your Meals Up to Ensure That the Diet Makes an Impact
When endeavoring to shed a few pounds, you’ll find that there is plenty of advice out there. Research suggests that concentrating on both exercise and diet is the most effective combination to lose weight successfully.
H?owever, diets are quite variable based on the individual. A low-carb diet might’ve been effective for your co-worker, but that same diet may make you completely miserable. Your food’s quality is a more important aspect to factor-in.