How to find your BMI?

Body Mass Index (BMI) is the preferred method of measurement for doctors and researchers studying obesity. The formula used to calculate an individual's BMI is weight (in kilograms) divided by height (in meters) squared. There are also differences in the interpretation of the BMI score of children as they grow.

Typically, the BMI will decrease in preschoolers and increase in adults. With children, the chart shows the percentile for the age of the child. For example, if a boy who is 2 years of age has a BMI of 19.3, he is in the 95th percentile for his age, meaning that 95 percent of children have a lower BMI score than he does.

BMI measurement is an efficient way to measure weight status as compared to the rest of the population, and is used to predict the risk for weight-related health problems. Although it is correlated with body fat, its implications differ according to age and sex.

Women generally have more body fat than men, for example. Furthermore, a muscular athlete and an out-of-shape person can have the same BMI score. Older people tend to have more body fat than younger adults with the same BMI. Interpretation of the BMI scores, therefore, is not an exact science.

How is BMI related to overall health?

The BMI rates show the effect that greater body weight has on increased risk for: cardiovascular disease, high blood pressure, diabetes, osteoarthritis, certain cancers, and ultimately, premature death.

In adults over 20 years of age, the BMI chart shows BMI scores of less than 18.5 as underweight, while the normal range should be between 18.5 and 24.9. Those with scores falling between 25.0 and 29.9 are deemed overweight, while those at 30.0 and above are classified as obese. Another measurement used to assess health risks is waist measurement.

When coupled with the BMI chart score, women with waist measurements of greater than 35 inches, and men with greater than 40 inches in circumference, are considered to be at even greater risk for health problems than those with lower waist measurements -- even if their BMI scores are merely in the overweight as opposed to the obese range.

It is important to note that BMI is only one indicator of relative health or risk for disease. With weight control and exercise, BMI scores can be brought into the healthy range, and overall health can be considerably improved.

BMI (kg/m2)	19	20	21	22	23	24	25	26	27	28	29	30	35	40
Height (in.)	Weight (lb.)
58	91	96	100	105	110	115	119	124	129	134	138	143	167	191
59	94	99	104	109	114	119	124	128	133	138	143	148	173	198
60	97	102	107	112	118	123	128	133	138	143	148	153	179	204
61	100	106	111	116	122	127	132	137	143	148	153	158	185	211
62	104	109	115	120	126	131	136	142	147	153	158	164	191	218
63	107	113	118	124	130	135	141	146	152	158	163	169	197	225
64	110	116	122	128	134	140	145	151	157	163	169	174	204	232
65	114	120	126	132	138	144	150	156	162	168	174	180	210	240
66	118	124	130	136	142	148	155	161	167	173	179	186	216	247
67	121	127	134	140	146	153	159	166	172	178	185	191	223	255
68	125	131	138	144	151	158	164	171	177	184	190	197	230	262
69	128	135	142	149	155	162	169	176	182	189	196	203	236	270
70	132	139	146	153	160	167	174	181	188	195	202	207	243	278
71	136	143	150	157	165	172	179	186	193	200	208	215	250	286
72	140	147	154	162	169	177	184	191	199	206	213	221	258	294
73	144	151	159	166	174	182	189	197	204	212	219	227	265	302
74	148	155	163	171	179	186	194	202	210	218	225	233	272	311
75	152	160	168	176	184	192	200	208	216	224	232	240	279	319
76	156	164	172	180	189	197	205	213	221	230	238	246	287	328

how to find your BMR?

BMR means Basal Metabolic Rate. It is used to estimate how many calories you should consume.By using a simple formula called the Harris-Benedict principle, you can assess your BMR.

• Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

• Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)

• If you are sedentary : BMR x 1.2

• If you are lightly active: BMR x 1.375

• If you are moderately active (You exercise most days a week.): BMR x 1.55

• If you are very active (You exercise daily.): BMR x 1.725

• If you are extra active (You do hard labor or are in athletic training.): BMR x 1.9

Create a Calorie Deficit:
Lose at a Healthy Rate:

Your BMR is the amount of energy your body needs to function. Then, to lose weight, you'll need to cut calories or burn extra calories and shoot for a level lower than the results you get with this formula.

We use about 60 percent of the calories we consume each day for basic bodily functions such as breathing.Other factors that influence your BMR are height, weight, age and sex.

Step One : Calculate your BMR with the following formula:

Step two : In order to incorporate activity into your daily caloric needs, do the following calculation:

In order to lose weight, you must create a calorie deficit. It is easier and healthier to cut back your calorie intake a little bit at a time.

Every 3,500 calories is equivalent to 1 pound.

If you cut back 500 calories a day, you will lose 1 pound per week.

If you exercise to burn off 500 calories a day you will also lose 1 pound per week.

Ideally, you should do a combination of both, (e.g. cut back 250 calories; burn an extra 250 calories).

A healthy weight loss goal is to lose 0.5 to 2 pounds per week. Losing more than 2 pounds per week will mean the weight is less likely to stay off permanently. Never cut back to fewer than 1,200 daily calories without medical supervision. To find out how you are spending your current calorie intake, keep a detailed food diary for at least one week.

Making little changes like these will really add up in the long run.

Weight loss guidance

Always Think Fit:

First step in exercise is to always Think FIT. To make physical improvements, you need to work your body harder than usual. This is referred to as the overload principle. As your body becomes more conditioned, you need to increase the frequency, intensity, or time of your workouts in order to continue improving your fitness level.

• Frequency of exercise : How often you exercise. For beginners, consider starting with 2-3 sessions per week.
• Intensity of exercise : How hard you exercise. For example, the pace you walk or run, the amount of weight you lift, or your heart rate count.
• Duration of exercise : How long you perform an activity. "Time" can also refer to the number of sets or repetitions you perform in weight training.

Exercise Components:

1. Aerobic Exercise: Aerobic exercise increases the health and function of your heart, lungs, and circulatory system. Walking, jogging, cycling,swimming, aerobic dance, and stair climbing are examples of activities that use large muscle groups.
   
2. Strength Training: Strength training is the process of exercising with progressively heavier resistance to build or retain muscle. Unless you perform regular strength exercise, you will lose up to one-half pound of muscle every year of life after age25. Muscle is a very active tissue with high energy requirements, even when you are asleep, your muscles are responsible for over 25% of your calorie use. An increase in muscle tissue causes a corresponding increase in the number of calories your body will burn, even at rest.
3. Flexibility: Flexibility is a critical element of an exercise program but it is often overlooked. Stretching is important for a number of reasons; increases physical performance, decreases risk of injury, increases blood supply and nutrients to the joints, increases neuromuscular co-ordination, reduces soreness, improves balance, decreases risk of low back pain, and reduces stress in muscles.

Choosing an Exercise:

The best exercise is an activity that you enjoy enough to really pursue enthusiastically. Experiment with different forms of activity (cross training). Alternating new activities with old favourites will keep your enthusiasm high. Cross training also helps avoid injury due to repeatedly doing the same activity.

Here are some suggestions:

• Indoor (Facility) Activities: If the treadmill, stairmaster, rowing machine or stationery cycle doesn't excite you, sample some group activities that strike your fancy. Participate in a group cycling class, beat stress with yoga, find balance with martial arts, stay cool with indoor swimming, or kick some you-know-what with boxaerobics.
• At Home Activities: You don't need to join a gym to experience a variety of activities. Your local video store or library will carry a variety of fitness videos that allow you to workout in the privacy of your home. Some equipment may be required, depending on the activity you select. A few inexpensive pieces of equipment include a jump rope, a set of hand weights (preferably with weight plates that you can add and remove), Dyna-Bands or tubing, or a basic step (for step aerobics).
  If you enjoy working out at home then you may want to consider investing in a larger piece of equipment such as a treadmill, ski machine, stationery bicycle, or elliptical trainer.

Motivation is the Key Factor

Only one-third of those who begin an exercise program are still exercising by the end of their first year. The good news is that with some strategizing and planning, you can beat the dropout odds and make a successful transition to a lifestyle that incorporates exercise.

Here's some tips to help you stay motivated.

• Find a Fitness Partner: Studies show that exercise adherence is generally greater if the family or a friend is included in the commitment to exercise. Find a walking partner, play tennis with your spouse, or go rollerblading with the kids.

• Start an Exercise Log or Journal: An exercise log or journal is an excellent way to chart your progress and provide motivation. Nothing beats the feeling of success as you read through your accomplishments. Exercise logs can take on many forms; a calendar to record your workouts, a daily journal to record your feelings and goals, a computerized exercise log, or a log purchased at bookstore. The key is to select a log or journal that fits your needs and provides you the kind of information that is meaningful to you.

• Toss Your Scale: Ask yourself, "How often has stepping on the scale in the morning ruined my day?" If your answer is "often," consider whether or not you should give that little machine such power over you. The fact is that exercise should not revolve around a number on a scale. Exercise should be about making a commitment to your health and well being, weight loss is a natural side effect of that commitment.
• Dress the Part: Wear comfortable clothes appropriate for exercising, they will help you feel like working out. If you exercise at a gym put your exercise wear in a bag and set it beside the door the night before. When it's time to head out the door, all you have to do is grab your bag on the way out.
• Entertain Yourself: If you exercise alone, consider using a Walkman to listen to your favourite music or books on tape to help keep you entertained during your workout. Many pieces of exercise equipment have racks that fit onto the console to hold reading material. If you exercise at home, turn on some music or bring the television within viewing range.
• Evaluate Your Progress: It's a good idea to test your fitness level when you start and re-evaluate yourself every couple of months. There are a variety of fitness tests that you can administer yourself. Getting a body composition test is another great way to chart your progress and can be done every four to six months. The local YMCA or fitness club can perform this test at a minimal cost, even if you're not a member.
• Make Exercise Non-Negotiable: Think of exercise as something you do without question, like brushing your teeth or going to work. Taking the lifestyle perspective will help you make exercise a habit and will make you live a long and productive life hopefully keeping diseases associated with inactivity at bay.

Pinpointing health risks for overweight persons

Good way of pinpointing health risks for overweight persons:.

Waist to Hip Ratio determines distribution of body fat. More body fat in the upper body (chest and waist) suggests increased health risk for elevated triglycerides, high blood pressure, strokes, longer time to conceive, heart disease or diabetes. More fat in the lower body (hips and thighs) suggests fat loss is difficult.

1. Using a tape measure, measure the hips in inches (or centimeters) at the top of the hip bone on the right front of the body. This spot will be slightly lower than your belly button.
2. Next, measure the waist 1" (2.5 cm) above your belly button in inches (or centimeters).
3. Using these two measurement values, divide the waist reading (2) by the hip reading (1). This tells you where most of your body fat is located.

Apple shape (a ratio of .95 or greater) means your body fat is located above your waist which indicates a higher health risk for diabetes, heart disease, high blood pressure and some cancers.

Pear shape (a ratio of less than .95) means your body fat is located below your waist which indicates a lower health risk, but fat located in the lower half of the body may be harder to lose during weight loss.

1. Change your eating habits (i.e. start eating smaller portions of food) before if you ate a full plate of food try eating 2/3 of a plate instead.

2.

o Substitute aspartame for sugar

o Try eating 3 or 4 smaller meals during the day rather than 2 large ones

o Eat your main large meal at midday with the other meals much smaller in content

o Don't eat heavy meals late in the evening as the body wont have time to digest it so it ends up stored as fat in your body.

o Balance your meals out during the day so in one day you have a mix of protein, carbohydrate and vitamins

o Drink lots of water during the day and before, during and after exercise, you should drink at least 8 big glasses of water per 24 hours

o Drink alcohol in moderation

o Stop smoking if you smoke or cut down

o Eat more fibre i.e. pulses grains nuts, pasta, brown rice, cereals, fresh fruit

o Eat more vegetables as part of your diet

o Eat less dairy products or choose those with less fat content i.e. cottage cheese

o Try steaming or poaching food instead of frying it, frying adds calories by the bucketful

o Cut down on Red meat and eat more lean or better still chicken and fish instead

o Use low fat oils in cooking i.e. sunflower, corn or Mazola

o Cut down on your salt intake, there are hidden salts even in tinned foods

o Try substituting carrots or fresh fruit instead of biscuits and sweetmeat when you have a craving for something in between meals.

o Drink semi or skimmed milk as opposed to full cream

Simply choose a diet which is low in fat and cholesterol, moderate in sugar and salt and high in fibre but at the same time has a variety of everything thus making it a balanced diet.

3. Start taking up regular aerobic (cardiovascular) exercise if you don't already (i.e. at least 3-4 times a week) This is aimed at those who want to burn fat and convert it into lean muscle, if your intention is to build muscle then you need a different routine based on heavier weights and less repetitions.

If you are in a gym and are starting off at unfit level and want to convert fat into lean muscle:

o Stretch your body in order to prepare it for activity (5 minutes stretches)i.e. side stretches, hamstrings, touch your toes etc etc.

o Do 10 minutes at easy pace on Cycle then 1 minutes rest then 10 minutes on rowing and 1 min rest and so on for each exercise machine you want to do.

o If you have weights then do 10 repetitions at a very light manageable weight, rest for 30 seconds and repeat this twice. So you do 3 sets of 10 repetitions at a light weight on each weight machine.

o Do the same for other weight machines taking only 1 minute rest in between each different weight exercise remember to use light weights

o Concentrate on cycling, rowing, stairmaster, stepper type machines, I don't recommend the treadmill simply because it puts a lot of strain on the joints, i.e. heels, ankle, knee. Jogging effectively can put 10 times the bodyweight force on the joints and should only be done on soft surfaces such as grass and with adequate cushioned footwear. That's why the treadmill is not to be recommended. The other aerobic machines put less stress on the joints.

o At the end of your program which should be about 40 minutes on average you need to cool down, try easy cycling for 3 minutes and then stretches after that.

It is very important to warm up before an exercise routine and to cool down after wards, this is so that you don't suffer from muscle soreness and tenderness after wards and besides it keeps the muscles and ligaments supple and with less chance of muscle tear and injury during a workout.

Remember muscles work better when they are warm.If you follow this program after a few weeks you will notice considerable improvement and will want to either increase the intensity, duration or weight in your program as it gets easier. Increase the reps to 20 for each exercise if you want to carry on getting leaner.

Remember to burn fat and get lean defined muscle do more repetitions at a less weight, to build heavy muscle and gain strength do less reps at a heavier weight.