What is BMI?
BMI is the ratio of weight (in kgs) and height (in ms) that helps doctors determine your weight category. It consists of three broad categories: overweight, underweight, and healthy. According to the format,
- if your BMI ranges from 18.5 to 24.9, you come under the underweight category
- if your BMI is between 25.0 and 29.9, you come under the healthy category
- if your BMI is 30 or more, you are obese
BMI is a health tool that helps give an idea of whether a person has an accurate weight according to their height. It does not measure body fat directly and does not consider age, sex, ethnicity, or muscle mass in adults.
Five ways to improve your BMI
Obesity or unbalanced BMI brings you closer to the risk of getting sick and dying from high blood pressure, diabetes, heart disease, and high cholesterol. Losing weight does not only reduce the health risk but can also improve conditions like sleep apnea, bladder control, and depression. The good news is that relatively small weight changes can give dynamic improvements in your health and adds up more to your personality.
To improve your BMI and lose weight, you need a program that you can stick to for a long duration. This blog will help you learn about five tips for making changes in the diet, exercise, and general lifestyle changes that can continue over time. We request you to read this piece even if you are not ready to focus on weight loss.
Set Realistic Goals
When you plan to lose weight, do not jump onto high goals directly; instead, have a realistic one. The first step should be to stop weight gain rather than lose weight. Firstly, focus on losing five percent of your weight; for a person of 200 lbs, that is 20 lbs.
If you are at risk for diabetes, losing 5% of your body weight will cut that risk by 50%! If you have hypertension, you will notice an improvement in your blood pressure. You may even be able to lessen the amount of your medication (after prior consultation from the medical healthcare provider).
You must know that if you are obese and eventually lose at least 15% of your body weight and keep it off, that is a true success of your willpower even if it does not fit your goal of being a specific clothing size.
I may say that maintaining weight loss takes hard work. It is not a race but marathon over time, with walks and sprints in between. At each five percent weight loss, please slow down and take some time to establish new routines, so it becomes a habit.
Always pat your back and celebrate maintaining your weight loss. It is essential to break the cycle of continuous weight loss and gain. When you are confident and comfortable that you can firmly maintain your new routine, take on the subsequent 5% weight loss.
Self Monitoring
No matter how much you choose to burn or cut down calories, research shows keeping a record of how you are doing will help you improve your likelihood of success. As we all know, there is a fine line between frustration and motivation, so see what works best for you.
You may want to check and keep track of your body weight daily or weekly. Be proud of what you do and keep track of your exercise. Focus on the positive you are making to live a better and healthy life.
For your diet, try keeping a record of whatever you eat for a while so that you can look for places to cut your calories and improve your nutrition. In the end, you can keep a record of particular interventions, such as cutting down on alcohol.
It would help if you looked for triggers that derail you; it can be a place or time of the day (primarily areas of junk food and evening time of the day). Late-night binge-watching shows or movies can also result in eating an excessive amount of junk food.
Stay positive! Where you are today with your weight and general health, try giving positive feedback and monitoring your health with the same attitude. Small changes add up and make a difference. Make a practical plan to add a few new habits to your daily routine, and know you are already on your way to a healthier self!
Celebrate your progress, and be your motivator. The first weight loss of 5% will dramatically improve your health status, even if you do not feel or see it at the moment.
Learn about meal planning and nutrition
Various diets and food regimes are available on online platforms such as YouTube, Facebook, Instagram, and many others. With the availability of multiple sources, you may find it challenging to choose and may get confused. It is not possible that one diet schedule fits all evenly. There are various variables available, so choose a diet you can stick to from the beginning to the end of your weight loss program.
It would help if you restrict calories, but while doing it, try maximizing nutrition also. The healthiest weight loss meal plans may be similar to the Mediterranean or DASH diet. You may increase your vegetable and food intake and cut off processed and high-calorie foods. These diets are primarily rich in seeds, nuts, beans, and complex carbs.
Drop the high-calorie drinks such as coca-cola and drink enough water instead. It is the best type of diet if you have obesity and are at risk for medical conditions such as heart disease and high blood pressure.
Exercise
Exercise is the best way to maintain weight loss and prevent weight gain. 150 minutes of moderate exercise every week or 75 minutes of vigorous exercise can help you manage your weight. You can begin with an easy exercise regime and gradually work up to it.
Ideally, your exercise routine must include aerobics (like walking, swimming, biking) and resistance training. You must maintain the muscles, burn calories, and stay active while performing the activities you want to do.
Take Help
Making changes in the eating habits with diet and exercise is not easy for everyone. It would be best if you get support and not do it all alone. You may make a collective diet schedule with your family or friends so that everyone eats better and stays fit.
Consider joining an excellent weight-loss program, whether online or in-person. Various community-based organizations can help you with exercise and nutrition for weight loss. You may look for a program suitable for you to make lifestyle changes and lose (or maintain) weight loss.
If you need help from any medical healthcare provider, do not hesitate. Talking about weight with the doctor and taking their support can help you more. At last, we request you to keep a healthy attitude towards the body and stay positive.