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Monday, June 24, 2013

How to Lower Your BMI

BMI is your Body Mass Index. Doctors use the BMI chart to calculate if you are carrying too much fat on your body. Excess body fat can lead to health conditions such as high blood pressure, heart disease, diabetes, some cancers, osteoarthritis and stroke. You should keep a close watch on your body mass index and lower it if it gets to an unhealthy level for you. The only way of doing so is through losing weight or growing taller. Since growing talker is probably not an option for most of us, losing weight is the answer.

Instructions

    1

    Figure out your BMI by visiting a website with a BMI calculator. See the Resources section for the Center for Disease Control website, which has a BMI calculator that will figure out your BMI for you when you enter your height and weight.

    2

    Keep an exercise and food journal. Write in your journal your starting BMI and weight. Set reasonable goals for weight loss and record them in your journal as well. Study the BMI chart and determine how many pounds you need to lose to go down to the next level or into the normal weight category. Write in your journal every day, including exactly what you ate and what exercise you did.

    3

    Lose one or two pounds a week. To lose two pounds per week, you need to reduce your caloric intake by 500 to 1,000 calories per day, according to the Center for Disease Control. Use a calorie book and start counting calories and cut out foods that you can do with out each day.

    4

    Exercise six days a week for an hour a day. Each hour of exercise can burn 500 to 800 calories, depending on your body and the intensity of the exercise. Your exercise routine should consist of both cardiovascular exercise and building muscle. Examples of cardiovascular exercises are running, walking, hiking, aerobics, treadmill or stair climbers. Examples of activities that build muscle are weight lifting, body sculpting, Pilates and yoga.

    5

    Change your lifestyle. Permanent weight loss is achieved by changing the things that cause you to gain weight. For example, stop eating out at restaurants or consuming fast food. Exercise every day. Stop drinking soda and alcohol. Eat smaller portions of food. Find a diet plan that you can live with and stick with it. Limit your junk food. If you go to a party, allow yourself only a small serving of dessert. Stay motivated by finding friends and family you can share your successes with.

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