BMI (Body Mass Index) is used as a tool to know if you are underweight, overweight, obese or a healthy weight for your height.
How Do You Calculate Your BMI
To calculate your BMI, you divide your weight (in kilograms) by the square of your height (in metres). For example, if you weigh 70 kg and you are 1.75 metres tall, your BMI is 70/(1.75 x 1.75), which is 22.9.
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After calculating your BMI, you will fall into one of these these four categories:
1.Underweight: less than 18
2.Healthy weight: between 18 and 25
3.Overweight: between 25 and 30
4.Obese: 30 and above
A healthy BMI is between 18 and 25.
Excess weight increases how hard the heart has to work, it also raises blood pressure, blood cholesterol and triglyceride levels and lowers HDL (good) cholesterol levels. Excess weight can make a person more likely to develop diabetes.
REMEDIES FOR HIGHER BMI (OVERWEIGHT AND OBESITY)
The good news is that overweight and obesity can be change by choosing a lifestyle that includes good eating habits and daily physical activity. By avoiding weight gain, you avoid higher risks that comes with it.
Engage In Exercise: Exercise helps to burn fat and extra weight. Start slowly and increase your level when your feet are stronger until you are at a point when you think you are at a high level of intensity.Exercises such as lifting of weight, jogging, walking for 30 minutes daily, dancing, cycling, swimming, skipping, playing soccer, walking upstairs and downstairs are all good for you to reduce belly fat.
Exercises that can assist in reducing your BMI to normal are:
· Fitness classes (Joining the gym)
· Cross-country skiing
· Mowing your lawn
· Going out dancing
· Playing with your kids
· Walk to work
· Push a lawn mower, rake leaves, or shovel snow
· Vacuum or sweep
· Walk the dog
· When you arrive at work, park at the end of the lot and walk
· Take the stairs instead of the elevator or escalator
· Go for hikes, riding bikes, or just going to the park as a family
Consume More Vegetables And Fruits: eats a diet that includes five servings of fruits and vegetables daily, low in refined carbohydrates and sugar (including sweetened beverages like soda), low in saturated fat, and high in whole grains.
Vegetables that are good are:
- Brussels Sprouts
- Swiss Chard
Fruits such as:
- Pawpaw are all good
Always Eat Breakfast: Breakfast will help boost your body metabolism throughout the day, and stop making you feel hungry all of the time. Studies show that not eating breakfast can make you hungry later, leading to too much eating at lunch and dinner. Taking too much dinner can lead to needing lots of time for digestion, which you may not give it before going to bed at night. To avoid indigestion at night, it is better you take small quantities of food for dinner before going to bed.
Cut Your Calories Intake: If you also cut back on the amount of food you eat by a few hundred calories a day, you can hasten the pace of your weight loss. Eat from small plates so as to consume less amount of food. Cut sugars, juice, carbonated drinks, junk foods and saturated fatty foods from your meals. Replace snacks with fruits and always take lots of vegetables as well.
Eat Lean Proteins: Eating protein in the morning helps to lower your craving for calories intake throughout the day because it makes you fuller and eat less throughout the day.
Sleep At Least 8 Hours at Night: Poor sleep is one of the strongest link to weight gain. When you do not get enough sleep, you tend to overeat in order to compensate for your lack of rest. So it is advisable to always sleep at least 8 hours at night.
Drink at Least 3 Liters of Water Daily: Take lots of water and fresh fruit juices instead of soda.You are doing your body and overall health a favor by choosing a more nutritious drink that is low in sugar content. Your body needs a lot of water to digest your food and to maintain a healthy diet. Drinking a minimum quantity of water at least 3 liters a day is a great way to stay healthy and flush excess fat.