By Sakshi Aggarwal  on: 28 June 2017
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Adolphe Quetelet introduced the concept of BMI or the body mass index to the world in the 1830's. It is a tool which is commonly used to assess whether a person's weight is normal for his height or not. It has been in use for almost two centuries now and it is still very popular.

Of course BMI is not the final say in deciding whether the person's weight is appropriate or not but it is definitely the first tool to be used to determine obesity. The drawback with BMI is that it doesn't differentiate between muscle weight and weight from fat. Hence it does not yield correct result for athletes. Other tools are used to assess the quantity of fat in the body. On a basic level though, BMI is a pretty good and easy way to assess whether you are normal weight, underweight or overweight.

It is very easy to calculate the BMI. You just need to understand the formula which is your weight in kilograms divided by your height in meters (kg/m2). So you simply need to measure your weight and then take your height and square it (in meters). Let's say you are five and half feet tall, so your height in meters would be 1.7. Now to get the square of 1.7, multiply 1.7 by 1.7 and you will get 2.89. Weight in pounds has to be converted into kilograms. So let's take the weight as 200 pounds which would be 91 in kilograms.

So now we have to calculate the BMI of a five and a half inch tall person whose weight is 91 kgs. Divide the weight by height square that is 91 by 2.89. We get 31 as our BMI, which means that the person is obese. There are various ranges in the BMI chart by which we can classify the obese, the underweight and the normal weight.

If your BMI is 18.5 or less than that, it means you are underweight. A person with a normal weight for height would have his or her BMI in the range of 18.5-24.9. The next category is of overweight people whose BMI ranges between 25 and 29.9. A person is said to be obese when the BMI exceeds 30. So the person in our example above is obese but his obesity is still not on the higher side. You can calculate BMI using different weights and you will see that an obese person might just need to lose only 5 kilograms to come into the overweight category. It's good to know the BMI formula; it will help you in keeping a check on your weight. You can even encourage others to lose weight quick so that they can normalize their BMI.

You don't need to worry if you don't know how to convert pounds into kilograms or feet into meters. Simply multiple your weight in pounds by 4.88 and then divide it by height square (in feet). For example, a person weighs 200 pounds and is 6 feet tall; his BMI would be 976/36 which is 27.1. so the person comes in the overweight category.

Know you BMI and lose weight quick if you do not come within the "normal" category!

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28 June 2017
  For a lot of dieters a number of very small adjustments can be made to their dietary intake that would have a great impact on the dieting results they see. These low calorie food swap adjustments are easy to make and once you get into the habit of substituting one food for another lower calorie version the choices will become automatic leaving you on easy street (to an extent!) to your weight loss goals. Taking the time to learn what these adjustments are and then getting them built into your diet plan will work wonders. Here are a few of our favourite quick and easy swaps to get started. Low Calorie Swap: Ditch Granola For Oatmeal Exchange your usual bowl of granola or cereal in the morning for some oatmeal. Oatmeal is very high in fibre and totally sugar-free which is not the case for most cereals. Oatmeal contains a lot of insoluble fibre which the body cannot digest as is passed through the body as wasted calories. Great for dieters. See the Dukan diet for details of how they make great use of oatmeal in their diet plan. By choosing oatmeal as well, you can easily save 200-300 calories in the process. A great low calorie food swap with health benefits to boot! Swap Beef For Fish Another quick swap is having fish in place of beef other red meat. While beef is a good protein source, fish would be a superior option for high protein intake. Fish has the added bonus of being lower in calories and virtually fat free so this is a good food swap choice for those wanting to get the weight off quickly. Perhaps have beef once a week to keep your iron intake up but then have fish the other times. Or ditch the beef completely and have other iron sources instead such as spinach which is also low in calories. Food Swap: Forget Juice and go for Real Fruit For faster weight loss try swapping fruit juice for real fruit. Juice is high in calories and produces rapid spikes in blood glucose due to the lack of fibre it contains. Real fruit is the opposite and contains all the juice goodness as well as the fibre to help slow digestion meaning this is another winning low calorie food swap. Real fruit is much higher in fiber and nutrients and keeps you feeling fuller for longer. Fruit juice is not always the healthy option people seem to think. Replace Pasta with Spaghetti Squash Finally, another low calorie food swap is to consider adding to your diet plan spaghetti squash to replace pasta. Pasta is very high calorie and easy to overeat. If you want to maintain reduced calorie intake for quicker weight loss, squash is the superior choice. This vegetable can be eaten in a similar way to normal pasta but cuts out 200 calories or more from your meal. These are just a few of the quick easy low calorie food swap ideas that make losing weight that bit easier. They don't skimp of the quantity of food eaten just change the calorie content by substituting lower calorie foods for higher calorie foods. Sometimes the smallest changes make the biggest difference so always look for low calorie food swap changes that can be easily made to your diet before embarking on a full-blown diet plan - it's far easier to
28 June 2017
No matter how many fad diets come out with claims of allowing you to eat whatever you want in whatever amounts, if it violates the principles of basic metabolism, you will not lose weight. Simply stated, if you consume more calories than you expend through your body's natural requirements and exercise, you will not lose weight. The basics of good nutrition are balancing the number of calories you consume with the number of calories you burn. If you consume more calories than you burn your body will turn the excess calories to fat. If you burn more than you consume, your body will burn the extra required calories from your fat stores and you will lose weight. If your calories consumed and burned are in balance, your weight will be maintained. The first step in understanding calories is to determine how many calories you need daily. The number of calories you need depends primarily on your activity level. The average male requires about 2,800 calories while athletes can burn up to four or even five thousand.  The three basic levels of activity into which most people fall into are:  Sedentary: This level is defined as little or no exercise a day. Males and this level need about 2,400 calories and females need 2,000. Active: This level is defined as 30-60 minutes of exercise a day. Males and this level need about 2,800 calories and females need 2,200. Very Active: This level is defined as more than 60 minutes of exercise a day. Males and this level need about 3,000 calories and females need 2,400.   To get truly accurate measurements of your daily caloric requirements, you can use a tool called the Harris Benedict Formula (HBF). The HBF uses your weight, age, height, and sex to calculate you basal metabolic rate (BMR), which is defined as the amount of calories you would burn if you slept all day long. Then by multiplying your BMR by your activity level, you can get a more accurate reading of your daily caloric needs. The HBF uses the metric system so remember to convert pounds to kilograms and inches to centimeters. You can do this by multiplying pounds by 0.4536 and inches by 2.54. The first step in using the Harris Benedict Formula is to calculate your BMR: For men: BMR= 66 (13.7 x weight in kg) (5x height in cm) - (6.8 x age in years) For women: BMR= 655 (9.6 x weight in kg) (1.8 x height in cm) - (4.7 x age in years) Once you've calculated your BMR, simply multiply it by your activity level.  Sedentary: BMR x 1.2 Active: BMR x 1.55 Very Active: BMR x 1.725   Once you've calculated how many calories you need you can adjust your caloric intake with your weight management goal. If you want to lose weight comfortably, aim for 500 less calories a day. One pound of fat is 3,500 calories so by creating a daily negative caloric balance of 500 calories you can burn off a pound of fat a week. So that's the science behind any weight loss plan but adhering to the plan is the challenge. A night of binging can ruin days of effort so try to get a partner to keep you in check and plan out your daily meals in advance.
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