Easy Tips to Weight Loss and Body Mass Index Examination

Written by: Joseph and Ugochukwu

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Have you ever wondered why losing weight and burning our body fat is always a difficult task to accomplish even with rigorous efforts to achieve such purpose? Well, the answer lies on this, most people apply the wrong method when it comes to weight loss.

According to a recent survey conducted in 2015 at Columbia university medical center of New York city, 76% of results shows that people starve themselves to lose weight, believing it is the quickest method of weight loss, but further studies and research reveals that people who were successful at burning out body fats neither starve themselves nor skip meals.

Medical students of Columbia university 
- New York

Moreover starving of oneself can cause an ulcer, and some have suffered from different health problems because the body lacks essential nutrients due to malnutrition.

The truth remains this, successful weight loss lies on this factor, choosing the best method of burning out excessive fats.

There are five (5) tips on how to achieve this:-

1. Avoid starvation in order to lose weight.

2. Avoid foods and meals that contain excessive fats.

3. Eat right type of foods that can help to burn off fats from the body.

4. Exercise regularly.

5. Be consistent to achieve your aim.

These tips are essential to achieving weight loss. Now let’s take a closer look at each of the above-mentioned tips.

1. AVOID STARVATION:

One thing most people who starve themselves fail to understand is that metabolic activities in the body either quickens or slows down depending on the availability of ingested food that breaks down releasing energy for such activity.

Some skip breakfast and lunch and because of excessive hunger, they over-ate in the evening. At this point, the body metabolism has slowed down because of lack of energy. After the heavy meal, more body fats are retained which now leads to weight gain.

Do not skip a meal, eat consistently and aid your metabolism at working perfectly.

2. REDUCE FAT CONSUMPTION:

The more fat you eat, the more fat your body retains. Weight loss is much difficult to achieve if the one working towards it keeps acquiring more body fats. Eating at home in the morning before leaving for your daily activities reduces the chances of eating junk food outside the home.

Those desiring to lose weight should reduce their junk food consumption which includes buns, meat/fish pie, ice-cream, sugary biscuits, sweets/chocolates etc.

Reduce soda drink consumption because they contain excessive sugar. Whole grain meals like rice, millet, and yam are preferred to pasta like spaghetti and noodles.

3. EAT THE RIGHT FOOD:

Eating right can help one to burn out body fats. Foods rich in vitamins and minerals and protein are encouraged, vegetable salads could be eaten without the addition of the cream which contains fat, natural fruits are also essential especially the apple, orange, banana, carrot, cucumber and watermelon. Protein containing foods can be added to your meal menu like beans, soya bean etc.

4. EXERCISE REGULARLY:

Regular exercise is encouraged for weight loss. This exercise does not need to be strenuous, one can work out in a gym house, at home or on the road. For example one can choose to jog early morning or stairs of his building to work out, climbing up and down repeatedly till you break a sweat.

It is more beneficial to trek or cycle to your working place or school if the distance is not far and if time could allow to boarding a vehicle or biking to your destination.

5. BE CONSISTENT:

All the tips and information gave amounts to nothing if the person desiring to lose weight is not consistent with the methods mentioned above. Consistency is the key to success, so never do it haphazardly but be through and consistent, although it may take some effort but with time the hard work will pay off.

Body Mass Index Examination

BMI is a measure of a person’s weight taking into account their height.

Studies have shown that a greater percentage of over – weight and obese individuals think they have a normal weight while some individuals that are under-weight are unnecessary worried about losing weight.

Before one embarks on losing or gaining weight, knowing his/her body mass index (BMI) is essential since there are different weight indexes namely:

a. Underweight: A term describing a person whose body weight is considered too low to be healthy. BMI of under 18.5 or a weight 15% to 20% below that normal for their age and height group.

b. Normal weight: A term used to describe a person whose body weight is okay. BMI of between 20% - 25%.

c. Overweight: A term that describes having more body fat than is optimally healthy. BMI of between 26% – 30%.

d. Obese: A condition in which a person has accumulated so much fat that it might have a negative effect. BMI of between 31% - 39%.

e. Morbid Obesity: A term used to describe one who is 100 pounds over his/her ideal body weight. Has a BMI of 40 or more.

Body mass index examination is a weight to height ratio.

How to perform BMI

1. Determine your weight in kg and convert it to pounds, then multiply your answer with 705 (705 is an international number standard required for this examination). You will have your weight answer after the multiplication.

Note: 1kg = 2.205 pounds

2. Determine your height in feet or meters and convert to inches, after the conversion you have gotten your height answer.

Note: 1 foot = 12 inches

1 meter = 39.37 inches

3. Now divide your weight answer by the square of the height answer and you will have your BMI. Unit = kg/m².

Example -

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