Walking The Dog As Moderate Aerobic Exercise

Walking The Dog As Moderate Aerobic Exercise

Walking the dog is viewed as a chore by many dog owners, despite the fact that they willingly assumed responsibility for the health and welfare of their dog.  While this is unfortunate for the dog, it is just as unfortunate for the blissfully unaware owner.  An owner that regularly shirks their responsibility of providing walking time for exercise and not simply waste elimination, is not only jeopardizing their dog’s health, they are missing an opportunity to provide a moderate aerobic exercise session for themselves.


A study done at the University of Colorado shows that walking quickly can provide the same health benefits as running without the associated risk of injury.  This is significant due to the fact that injuries sustained during exercise often preclude exercise as the body needs time to heal.  Furthermore, incurring injuries during exercise can cause a person to avoid exercising.  This ability to derive the same results without risking injury is one of many reasons to utilize dog walking as moderate aerobic exercise.  A person would be wise to wear comfortable walking shoes.

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People that live in an urban environment may say there is no where to walk my dog.  This is more an excuse to avoid responsibility than a reason to not walk the dog.  Even in urban areas there are parks which allow for dog walking.  If not, than this should have been a consideration before acquiring a dog.  Be certain to keep plastic bags from visits to the grocery store in your pocket for removing any waste left by your dog.


A person may even say they lack the time to walk their dog.  Obviously, this issue should have been resolved in the time used deciding whether or not to get a dog.  Nonetheless, for one reason or another, sometimes the acquisition of a dog is an unforeseen occurrence.  Whatever the case may be, a person that lacks the time to properly care for their dog needs to make some adjustments to their schedule or find another home for the dog.

dog agility props

dog agility pic

Some people will try to avoid walking the dog, and thereby exercising, by saying that it is too boring.  A common complaint found among those that tried exercising and then quit.  A solution for dog walking boredom can be found in dog agility training.

Dog agility training is very popular and can be quite rewarding.  There are a select few that even use dog agility training to earn a living.  Nevertheless, for those that have a yard, dog agility training can provide a fun way for the dog and the owner to exercise together and create an even greater bond between the two.

Dog agility training can be an expensive hobby, therefore, many people will choose to to avoid exercising their dog and themselves.  However, with a little ingenuity, a person can create their own agility course with inexpensive  items.  In so doing, the creative person not only exercises their mind, they also create a way to avoid paying a gym membership fee.  When seen from this perspective, dog agility training can be said to pay for itself.

There are many things a person can do to make walking the dog more enjoyable for themselves and the dog.  The most difficult item may just be getting oneself motivated to walk the dog.  Thinking that there are rules to follow may be an inhibiting factor rather than a helpful factor.  It is important to avoid the mindset that you are doing something wrong.  Be certain, that if you are spending time with your dog that  allows it to get exercise you are doing the right thing.

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Weight Loss Tips

Weight Loss Tips

Eating less and exercising more is not always the answer when a person wants to lose weight. These weight loss tips are intended for people that want an extra boost in their endeavors to lose weight.

 

Keep A Food Journal

 

You need to know exactly what you eat. This is more than just thinking I ate 5 slices of pizza and drank three glasses of beer…You need to write down what you eat. You should keep a food journal that lists what you eat, how many servings you ate along with calorie and fat totals. This will help you realize where your eating habits need improving. An example of a food journal
entry for this meal would look like this: Dinner 5 slices cheese pizza, 5 servings; 300 calories per slice total calories 1500; 10 grams of fat per serving total 50 grams of fat; 3 glasses of beer, 3 servings; 150 calories per glass total 450 calories; o grams of fat per serving; Total calories 1950, Total fat 50 grams. As you can see, calories accumulate quickly! A food journal will help you to regulate what you eat because you will think about writing in your journal what you ate as you eat it.

Exercise With A Partner

You should start an exercise routine and stick with it. Many people start an exercise program, but do not stick wwhat is my body mass indexith it. This may be because they see it as boring. Having an exercise partner will help you stay motivated to exercise. Being active is one of the most important weight loss tips. Stanford University conducted a two year study in which men that lost weight and exercised
regularly were better able to maintain their reduced weight than their counterparts that did not exercise. The men that did not exercise typically regained 50% off the weight they had lost.

Time your exercise properly For some people it is better to eat and then exercise; however, other people need to exercise before they eat. If you seek to maintain your weight, exercising approximately one hour after eating is better. If you want to reduce excess body fat you will tend to burn more calories if you exercise first, then eat.

To keep your ideal body mass index, you should set a danger zone. 3-4 pounds above your ideal weight is good. You should take action when you enter the danger zone, not after 5, 10 or more pounds are gained.

Do Not Skip Meals


Skipping meals is a bad idea. The less often you have a meal, the greater likelihood you will become obese. More smaller meals as opposed to fewer larger meals will help you to burn up to 10 percent more calories. This is because eating raises your basal metabolic rate. Follow the link to learn about basal metabolic rate. Add spicy food to your meals. A spicy main course will provide a tasty meal and may help you to skip dessert

Drink Plenty Of Water

You should drink more water. People usually mistake dehydration as hunger and eat in order to satisfy their thirst. By drinking 3-4 ounces of water, you will often find that your “hunger” is quickly relieved. The human

body operates best when provided with 64 ounces of water each day. Drinking water is great as far as weight loss tips are concerned.

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Eat Slowly

Another of the great weight loss tipsthat many people overlook is to slow down when eating.


The brain will register a sense of fullness after 20 minutes. This will happen even if you eat slowly. If you eat more slowly, stopping to drink some water as you eat, it will be easier to eat less and still feel full.

Avoid eating in crowds. Psychologists at Georgia State University have found that people that eat in crowds will usually eat more than they would regularly regardless of whether or not they were hungry.

Strategize when faced with social settings. Use your head for more than providing energy to the body. You may or may not know what is going to be served at parties you attend. Nevertheless, you can prepare yourself by telling yourself to avoid the high fat foods that are offered. Before attending a party, you could eat a low calorie snack. This can help you avoid overeating. Eat more slowly than other guests at the party.

These are a few weight loss tips that can help a person achieve and maintain their ideal body mass index. If you do not know what you body mass index is, please, review What Is My Body Mass Index. Good health to you!

 

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Add Flavor And Health Benefits

Add Flavor And Health Benefits

Many people lose interest in dieting because they do not like the taste, or lack thereof, found in the foods
they allow themselves to eat. However, there is a way to combat flavorless food and add health benefits
at the same time.

Using herbs and spices when cooking will not only add the flavor you crave, they will add nutrition to the
foods you eat.   Herbs and spices can provide protection from a number of diseases, remove toxins you may have in
your body and supply necessary vitamins and minerals.

The following is a short list of herbs you may find pleasing to your palate and will boost the nutrition value of the foods you eat.

Turmeric

The Cork Cancer Research Centre has test results that demonstrate turmeric kills gullet cancer cells in twenty four hours.

Basil

Basil will supply your body with vitamins A, C, K and iron, magnesium, manganese and potassium. Containing rich falconoid content basil will help your body stop damage from radiation and oxygen (oxidation).

Flat Leaf Parsley

Known for being rich in antioxidants, parsley is loaded with vitamins, minerals and dietary fiber. Fiber is necessary to help moderate cholesterol levels, ease constipation and help with acid reflux disease symptoms.

Ginger

Ginger is useful in easing nausea and upset stomachs, think of ginger ale. It is also useful in the prevention and treatment of the common cold due to its anti-viral characteristics.

Fenugreek


This herb can help ease menstrual cramps, menopausal symptoms, help with diabetes and moderate cholesterol levels as well as add a nice Mediterranean flavor to your meals.

Everyday herbs and spices are some of the best foods you can eat. Herbs and spices are loaded with antioxidants. As a matter of fact, herbs and spices top the list of foods with a high ORAC value. ORAC stands for oxygen radical absorbance capacity. The ORAC value was developed by scientists at the National Institutes of Health. Foods that rank high in ORAC value are believed to slow oxidation and free radical damage, both of which play a role in age related degeneration and disease.

Nevertheless, high ORAC scores are not the only feature that give herbs and spices their power. They also contain high levels of other vitamins and minerals. Due to these high nutrient levels, herbs and spices naturally raise metabolic levels (basal metabolic rate). Furthermore, herbs and spices also have medicinal characteristics. Finally, herbs and spices can improve your meal by lowering the levels of toxic compounds that are often created as you cook.

order kitchen herbs seed packEach spice has its own unique characteristics, however, you cannot go wrong when using herbs and spices to flavor your meals. You will do well to choose the herbs and spices you use by the flavors that you like. Or you can choose herbs and spices from their health benefits. The following list shows the ten most powerful herbs and spices: cloves (ground),  cinnamon (ground), Jamaican allspice (ground), oregano (ground), apple pie spice (mixture), marjoram, pumpkin pie spice (mixture),  thyme, gourmet Italian spice, sage.

If you would like to boost your immune system you can try licorice, black pepper, turmeric and oregano. Licorice aids the inflammatory response. Black pepper raises the bioavailability of nearly every other food. Bioavailability is the degree to which or rate at which a drug or other substance is absorbed or becomes available at the site of physiological. Oregano is a strong antioxidant. Turmeric boosts the overall immune system because of its high antioxidant levels. Turmeric is even stringer than vitamins C and E.


Turmeric is one of the most powerful herbs you can use. Not only is it a great immune booster and anti-inflammatory, possibly its greatest value is in its anti-cancer properties.

The anti-cancer properties found in turmeric are attributed to its curcumin content. A number of studies have evaluated the potential to fight cancer found in curcumin. All had promising results.

The curcumin in turmeric has been shown to decrease inflammation, enhance liver functions, helps destroy cancer cells in the body and can even help with disorders such as arthritis.

Additional information, including how to use herbs and spices in your cooking can be found at Planet Green.

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Creating A Daily Meal Plan

Creating A Daily Meal Plan

If you desire to have optimum health, then you would be wise to start with a nutritious diet. To help you with this endeavor, the creation of a daily meal plan is suggested. This is especially wise if you wish to reduce body fat. Knowing this does not make it any easier to wade through all the available weight loss tips. How do I determine what diet plan is the best for me? If you do not research the diet plans you can be easily misled into believing a slick snake oil salesman. If you choose not to do the research, you can pay a nutritionist to help you reduce body fat.

The majority of diet plans concentrate on restricting calories to help you reduce body fat. Some individuals require 2500 or more calories everyday. Typically these individuals are professional athletes. Most people require approximately 1800 calories per day. There are a number of issues that are used to determine daily caloric needs including age, gender and daily activity levels. If you do not have the time to determine your daily caloric needs you can consult a nutritionist to obtain your specific daily requirements and other weight loss tips. Always remember that calories do not gauge the nutritional value of food.

Your body relies on three sources from which to obtain energy: carbohydrates, proteins and fats. Carbohydrates are the body’s first choice to fulfill energy requirements. The intestine acquires glucose and fructose quite readily, which provides rapid surges of energy for sudden energy needs. The body finds it more taxing to digest starches, or complex carbohydrates. This knowledge can be a boon when you seek to reduce body fat.


Meat is the most understandable resource for protein. As far as protein quality goes, meat far outweighs beans, legumes and nuts. Be that as it may, these are still great sources from which to derive protein as they contain other necessary nutrients as well. Aside from being one of the body’s energy sources, protein is used to construct all tissue in the body. To successfully reduce body fat, sufficient supplies of protein must be provided to the body.

The chemical composition of fats is much like that of carbohydrates. The significant difference is that fats include fatty acids. Numerous bodily functions and the assimilation and transport of fat soluble vitamins require minimum amounts of fat to be included in the diet. Completely removing fat from the diet a bad decision. Certain amounts of fat is always requisite in the diet, even when trying to reduce body fat.

The creation of a daily meal plan will make the job of eating a complete and balanced diet easy to accomplish. Furthermore, it will provide you a greater awareness of what you are actually eating. This can be especially useful when unexpected temptations come along. Certainly a practical weight loss tip, only eat what is on the daily menu.

It is actually quite simple to create a daily meal plan. Start by choosing a protein source, then build around that. Rice is a readily digested carbohydrate that is easy with which to work. To easily incorporate fruits and vegetables into a meal, include a salad with your meals. You should limit your use of salad dressing as they are often loaded with sugars and saturated fats.

Fats contain the highest level of calories at 9 calories per gram. Carbohydrates and proteins only have 4 calories per gram. Reducing fat levels in your diet can help improve a variety of health conditions.

Keeping a journal of foods that been eaten will be helpful in making decisions as to what is not necessary in your diet. Instituting a daily meal plan will assist you to control what you eat in the future. This may all seem overwhelming. You may be thinking,”I am no nutritionist, how can I do this myself?”  That is okay.

Start by creating a simple meal.  Breakfast is the first meal of the day, start with it.  One bowl of raisin bran provides six grams of fiber vitamins and minerals, is low in calories and tastes great.  One half cup of whole milk adds 75 calories plus calcium.  A slice of whole grain toast with a poached egg adds protein to the meal.  A glass of orange juice to wash it down and your meal is complete.

After a few meals you will be a pro, it is that easy.  Good health to you!

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Guidelines For A Healthy Diet

Guidelines For A Healthy Diet

You can build a healthy diet now with ease.  Using the guidelines presented in this post will make it easy to for you to create a healthy diet plan.

Lower Fat and Cholesterol

While fat is necessary in your diet to aid in processing fat soluble vitamins (A,D,E,K), it is recommended that you only obtain 30% of your daily calories from fat.  All types of fat are included.  Cholesterol should be kept to 300 milligrams per day.  Despite these recommendations, most people receive approximately 35% to 40% of their diet from fat.

Numerous health concerns increase with excess fat in the diet.  Fat has been linked to heart disease and, possibly, certain forms of cancer.  Diets that contain large quantities of fat have also been connected to increased risk of stroke.  To learn the symptoms of stroke follow the link in the right margin to the Symptoms of a Stroke post.  Limiting the amounts of whole milk and all types of meat is the simplest way to lower fat intake.  Whole milk and meat are the main sources of saturated fat in most peoples’ diets.  Typically, 30% of cholesterol found in the diet is from meat.

Reduce Calories


In the United States, and other countries, obesity is becoming more and more commonplace.  This lies in large part that fat comprises a larger part of most peoples’ diet than it should. The added weight brings a variety of health issues with it; such as many forms of heart disease and the increased risk of stroke.  Type II diabetes is often found in obese adults and will, more than likely, no longer be a concern with a significant reduction in excess body fat.

Reducing caloric intake will help in reducing excess body fat. The number of calories you need is directly related to your age, gender and activity level.  Men use more calories than women do, younger people use more calories than older people do and active people use more calories than inactive people.  The nutrition information provided on food labels, unless otherwise mentioned, are based on a 2,000 calorie per day diet plan.

Be aware of the amount you put on your plate.  The way you define a serving may be significantly larger than the portion that is intended as a serving as mentioned in nutrition information.  Measure your meals to determine how your preferred serving compares to the intended serving size.

Lower Salt Intake

It is stated on the Daily Value label that a person ingest no more than 2,400 milligrams of sodium daily.  This is approximately one teaspoon of sodium.  It has been estimated that men, on average, eat 4,000 milligrams of sodium daily while women average approximately 3,000 milligrams daily.

The levels of sodium in processed foods make it difficult to lower sodium intake.  Approximately 75% of the sodium found in most peoples’ diets come from processed foods.  Only 15% comes from the salt shaker, the remaining 10% is a natural ingredient in the foods that are eaten.  Reducing portions of frozen foods, processed meats, processed cheese (pasteurized process cheese food), canned and dried soups, salad dressings, canned meats and vegetables and tomato sauces will dramatically lower your sodium consumption.  Using herbs and spices when cooking will provide flavor without adding sodium.

 

Eat More Complex Carbohydrates


It is easy to fill your diet with complex carbohydrates.  Breads, beans, rice, pasta, whole grains and fresh fruits are excellent sources of complex carbohydrates.  Furthermore, these sources typically contain significant amounts of fiber.  Fiber will help keep your digestive system operating at its optimum level.  Adequate amounts of fiber in the diet is also associated with lower risk of colon cancer and may help relieve acid reflux disease.  For more information on this, follow the link in the right margin to How To Beat Acid Reflux Disease.  You should attempt to obtain 60% of your calories from complex carbohydrates.

These tips can help a person to create a healthy diet.  It may seem overwhelming at first, but do not be dismayed. Start with one item, then gradually implement the rest.  Good health to you.

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Basal Matabolism Is Affected By Diet And Exercise

Basal Metabolism Is Affected By Diet And Exercise

Diet plans tend to focus on what a person should or should not eat. While exercise programs concentrate on the best exercises for shaping muscles and decreasing excess body fat. However, it is critical to properly combine exercise and diet to obtain optimum health. Most programs overlook basal metabolism and the role it plays in healthy weight loss.

Basal metabolic rate is loosely defined as the minimum rate the body uses energy to support life in a resting state. Included in this is maintaining internal body temperature, cell maintenance, digesting food, building muscle and the like. The fact that most programs omit basal metabolic rate does not reduce its importance. When a person looks at the bigger picture they see that basal metabolic rate is the key to combining diet and exercise to lose weight quickly.


70 calories per hour is the average person’s basal metabolism, although it differs from person to person. Basal metabolism rises when a person wakes and continues to increase when a person eats, exercises and goes through their day. Many factors play a role in basal metabolism including energy used and the kinds of food eaten; as well as genetics, age, gender. The most important fact concerning basal metabolic rate is once it reaches a certain level, it remains there until the body returns to sleep. This why exercising first thing in the morning is a good idea.

Some medicine, mainly anti-depressants, can affect basal metabolism. This can make it difficult for a person to lose weight. For this reason and a variety of others, a person needs to speak with their doctor prior to beginning any diet and exercise program.

Injury can alter the basal metabolism weight loss as the body heals itself. Harming oneself is counter-indicated; however, this is an area to watch in the case one does experience injury during the course of any weight loss program.


High fat food and refined sugar decrease intestinal activity . This condition is called intestinal decline. Furthermore, the body will use all available sugar for energy before it seeks any other source of energy. Therefore, if food that contains large amounts of sugar are not reduced in the diet, it will be impossible to lose weight quickly. A person can stop intestinal decline by including plenty of fiber in their diet. It is a good idea to eat 30 grams of fiber each day. Bigger people may need to slightly more.

A complete and balanced multivitamin will help to regulate basal metabolism. A complete multivitamin will have all the necessary vitamins and minerals. A balanced multivitamin will have the necessary vitamins and minerals in the required amounts.

Basal metabolism is determined primarily by genetics, although diet and exercise can help influence it. Certain physiological issues can affect it as well. Knowledge of the basal metabolism can aid in the effort to lose weight quickly.

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Dieting May Be Adversely Affected By Not Eating Enough

Dieting Can Be Adversely Affected By Not Eating Enough

In your efforts to lose weight do you greatly decrease the amounts of food you eat?  Do you only allow yourself to eat a small number of  low calorie food choices?  Do you steer away from your preferred foods due to the fact they are high in calories?  Does the main part of your diet consist of prepackaged diet foods?

If you answered yes to two or more of these question, you may be unintentionally impeding your attempts to lose weight.  Despite the fact that it seems to go against the grain, if you do not enough food your body will react as though it is starving,, and slow your efforts to reduce excess body fat.  If you limit your daily caloric intake to fewer than 800-1000 then your body will react as though it were starving, which it may well be.  Your basal metabolic rate can be reduced by as much as 25%; this will cause you to burn far fewer calories than you would have had you eaten just a little bit more.  Additionally, you may experience sluggishness and feel miserable.  This may cause you to succumb to temptation and end up on an eating binge.

Certain lifestyle changes will help you to cope and be able to overcome such a situation. To help prevent boredom that often occurs with bland, prepackaged diet foods, you should provide your taste buds some excitement.  By eating a spicy main course with some low fat side dishes, you may find a solution to this problem.


You should avoid skipping any meals.  Often times you may feel the need to skip breakfast.  However, this is ill-advised as eating a well-balanced breakfast will jump start your basal metabolic rate from the start of the day.  You may also find additional benefit from eating more often. Five smaller meals over the course of the day can be more useful when trying to lose weight than eating three larger meals.  Every time you eat, it causes your body to start the digestion process, which will cause you to burn more calories.  You will need to be certain that your five meals are smaller than you normally eat, or you will cause yourself to gain weight.  Furthermore, eating more often will also help you to feel less hungry.  Additional help in fighting cravings!

Stop yourself from giving in to cravings!  Cravings can destroy your dieting efforts.  If you have trouble with certain kinds of food, maybe you like pie, you should live without pie for twelve weeks.  After this episode of abstinence from pie, you will be in a better position to indulge in one small slice of pie without be tempted to eat a larger portion.  Plus, remembering your success in avoiding pie for twelve weeks will help you to only eat the one slice. Usually, dieters regain the weight they lose on their first attempt.  You can find the way to succeed if you do not give up, despite any set backs you may encounter.  A critical issue you need to face is learning and applying suitable techniques to help you in maintaining your new, healthy lifestyle.  A few of these are discussed in the Weight Loss Tips post.

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How To Initiate Successful Life Change

How To Initiate Successful Life Change

This blog post is intended to provide several methods to help you to initiate successful life change. In order to be able to be able to change any negative behavior a person needs to be aware the behavior is negative. After you have determined your behavior needs to be changed, you should keep a journal that lists times when you engage in the negative behavior. The journal should include such information as where you are when the negative behavior occurs, what you are feeling, who is with you and any other information that you feel is relevant. Doing this will provide you good perspective from which to gain understanding of what you are facing as you perform your behavior modification. Many times this self-awareness is all that is necessary to initiate successful life change.

Your journal will help you to identify situations and activities that lead to your unwanted behavior. With this knowledge, you can decide which ones have the greatest effect on you and find ways to avoid these circumstances. This will help you to be prepared to handle these stressful situations when they do arise, even if you cannot find a way to avoid them. For example: a person seeking to lose weight can picture themselves walking past a platter of pastries in the break room at work or a person that wants to quit smoking can carry a pack of gum so they can chew a piece when they are tempted to have a cigarette.

You may find it beneficial to have a network of your friends to provide support in your efforts to initiate


successful life change

. Nevertheless, you should not depend on your friends as your only source of support. Dieters can join a support group comprised of like minded people; people that want to stop smoking,gambling, drinking etcetera can do the same. Indeed, there are support groups that focus on almost every sort of negative behavior.

Or, a particularly motivated person cab form their own support group. Despite the fact that this is a superb way to keep focused, your number one source for motivation to change will be your own desire to achieve this change.

You should pay attention to smaller, more immediate gains achieved from the new behavior instead of fixating on the end result. This will help to prevent your determination from faltering.  It will also offer added motivation to continue your behavior modification plans. While losing one or two pounds a week is good, it can stimulate a dieter to work that much harder. If you
are attempting to quit smoking, reducing the amount you smoke may not be the ultimate goal, however you may notice that you are finding it easier to breathe, less coughing and improved stamina; despite the fact that you are still smoking. This may provide the added incentive to continue to reduce the amount you smoke until you have entirely eliminated it from your life.


Remembering your past successes can be a great form of positive reinforcement. You may find yourself facing an unexpected situation and be able to coach yourself through it by thinking of your past success. Thinking of your past success helps by focusing your thoughts on something other than the stressor that you are facing. This being the case, a person that has just started
behavior modification can think about winning the spelling bee in the sixth grade or any achievement to break the stress of the moment. Of course, reminding yourself why want to change your behavior is a good thing to think about as well.

To help keep yourself motivated, you should reward yourself regularly. You will be better able to keep focused on the smaller goals that lead to your ultimate objective. For every week that you stick to your new behavior, you should find a reward that does not interfere with your behavior modification efforts. For example, you may reward yourself by allowing yourself to go
out with friends or sleep in on Saturday or some such thing.

You should realize that the chances of a relapse occurring are good. Nonetheless, awareness of this fact lessens the sting of relapse. When first implementing behavior modification, you will be most likely to suffer a relapse. Times like this are when the help of a support group is vital.

You should not be too hard on yourself for the relapse. Instead, you should redouble your efforts to initiate successful life change. You can use the negative to make a positive.

You must recognize that the drive to initiate successful life change is within you. If you believe that you can and will succeed, you will have a much greater chance of actually succeeding than if you do not. The belief that you can change yourself is an unquantifiable factor that may possibly be the most important factor of all. Believe in your self! You can do it!

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What Is My Body Mass Index

What Is Body Mass Index


A useful tool for dieters has been developed over the last twenty years. It is known as body mass index or BMI. As only simple math is needed, anybody can determine their body mass index. Many people think of BMI as a body fat calculator. BMI, used in conjunction with age, gender and body type will paint the most complete picture of the best weight loss diet for any
dieter.

Judgment can be skewed by emotion and you can be easily encumbered by your emotion. Do not take this the wrong way; it is good to be excited about losing weight, nevertheless, you should try to avoid becoming overly emotional when seeking the best weight loss diet. Being aware of, and using, body mass index and the information it provides will help you as you seek
the best weight loss diet.

BMI is a ratio of weight to height squared. Divide weight in kilograms, one pound=.454 kilograms, by height in meters squared, one inch=2.54 centimeters.
what is my body mass index

For example: A person that is 5’7” tall, and weighs 120 pounds would have a BMI of 18.81.

This is how that figure is obtained.

Height: 67 inches x 2.54cm/in=170.18 cm=1.7018m
Height squared: 1.7018 x1.7081=2.896
Weight: 120 pounds x .454kg/lb=54.48 kg

Apply these values to the BMI equation, Divide 54.48 by 2.896 and the result is 18.81.

The following table will help make sense of an otherwise meaningless number.

18.5 and under- underweight

18.51-24.99- Normal

25-29.99-Overweight

30-34.99- Obese Class 1

35-39.99- Obese Class 2

40 and over- Extremely obese

The best weight loss diet can be found for you by using BMI. If you happen to fall into the higher ranges of  body mass index, you need to become familiar with the health risks associated with a high BMI. Included in these are: hypertension,increased risk of cardiovascular disease, increased risk of diabetes, increased risk of stroke. Talk to your physician to obtain more
information.


Body mass index is a useful tool, however, its scope is limited. Age, gender, and muscle to fat ratio are some other factors that need to be considered in the best weight loss diet. The risk for a stocky athlete may be less than what BMI determines. And risk may well be understatedwhen used on the elderly or anyone else with less muscle mass. It also does not consider the fact that women have a naturally higher body fat percentage than men.

Waist circumference, in addition to body mass index, can help to determine your individual needs. A greater percentage of fat is stored around the waist in men than in women. A waist circumference of thirty six inches or larger in men indicates a larger risk of type two diabetes. A waist circumference of thirty one inches or more indicates this risk in women.

Body mass index is a useful tool in determining your dieting needs. The best weight loss diet for you can be found with the help of BMI. Good health to you!




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