How Much Weight Do I Need to Lose?

How Much Weight Do I Need to Lose?

Calculating the numbers!

Let’s first determine your health status based on your BMI

BMI, or Body Mass Index, is a screening tool used to determine if a person is overweight or obese.

How does knowing your BMI help you? A higher than normal BMI puts one at risk for certain diseases.

Body Mass Index (BMI) is a person’s weight in kilograms divided by the square of height in meters. A high BMI can be an indicator of high body fatness.

The subcategories of Obesity are:

• Class 1: BMI of 30 to < 35
• Class 2: BMI of 35 to < 40
• Class 3: BMI of 40 or higher. Class 3 obesity is occasionally categorized as “severe” or “extreme” obesity.

Next — IF your BMI is overweight or Class 1 obesity, then measure your AC.

How to Measure Abdominal or Waist Circumference

The abdominal or waist circumference measurement helps predict one’s risk of certain medical conditions, such as high blood pressure, diabetes, heart attack, and stroke; the higher the circumference, the greater their risks for developing these problems.

This measurement is particularly useful in individuals who are overweight, but not obese, on the BMI scale. There is no need to take the measurement if your BMI is 35, for there is little added predictive power of disease risk beyond a BMI of 35.

To measure your abdominal circumference, locate the top of your hip bones, place a measuring tape horizontally around the bare abdomen at this level and adjust so it’s parallel to the floor. Pull the tape measure snug, but not tight. Record the measurement.

Measuring Tape Position for Abdominal (Waist) Circumference

In general, a healthy waist measurement for European men is less than 38 inches or 94 cm. For Asian men, less than 36 inches or 90 cm is considered to be healthy.

For women a measurement of less than 32 inches or 80 cm is ideal.

Does your AC say you’re at high risk for metabolic disease? If either of these are increased, then, one or both measurements should be included in your goals.

To decrease both or either of them, you will need to lose weight.

Are they both normal? Lucky, you. Now you can follow the plan for overall health — improvement of energy and mood, and decrease in health risk, such as diabetes.

BMI Calculator

Weight:

lb

Height:

ft in

Http://DrBeckysHealthDoneRight.com for the calculator

Your BMI is – – . –

• A BMI less than 18.5, is considered underweight.
• A BMI between 18.5 to <25, is within the normal range.
• A BMI between 25.0 to <30, is considered overweight.
• A BMI of 30.0 or higher, is within the obese range.

Step One — Set Realistic Goals

Let’s start by setting realistic goals. If your goals are unrealistic, you are setting yourself up to fail.

The average sustainable weight loss is about 10 percent of your initial weight, when you use life-style changes only. This includes diet, exercise, and behavior strategies (no surgery or weight loss medication).

Your ‘best weight’ may never be your “dream weight.” However, setting realistic goals and focusing on health and energy will lead to success. Here are some examples of improvements that can come with even modest 10 percent weight loss: better quality of life, greater self-esteem, higher energy levels, improved overall health, lower LDL levels, higher HDL levels, lower total cholesterol, prevention of diabetes, improved blood pressure, prevention of further weight gain, decreasing abdominal circumference, maintenance of your ‘best weight’, self-care, and positive lifestyle practices (Meditation, journaling, stress reduction, exercise, etc.).

Step Two — Multiply your weight by .10

This is 10% of your weight. For example, if you weigh 200 pounds, 10% is 20 pounds. Make this your goal!

Calculate how many calories you need per day to maintain your weight this is so you will know how much you want to stay under if you are trying to lose weight, and your goal if you are trying to maintain your weight. Once you’ve reached your goal weight loss, then recalculate the amount of calories/day necessary to maintain.

Step Three — Decide how fast you would like to lose the weight.

The recommended goal is .5 – 2.0 pounds per week.

Divide the number of pounds your need to lose by the number of pounds/week you want to lose them: 10 pounds at 1 pound per week, would take you 10 weeks.

Http://DrBeckysHealthDoneRight.com for the calculator

Step Four

Use the weight loss calculator to determine how many calories you need per day to lose at this rate.

 So, if your goal is 1 pound in the upcoming week, enter your current weight, minus 1 pound and the results will be the number of calories you need per day for 1 week. Repeat until the desired weight is achieved.

Last Step

Once you’ve met this goal, then try to maintain it for at least 3-6 months before you attempt another weight loss goal.

TDEE Calculator

Athlete Formula Lean Mass Formula

Male Female

Age

Weight lbs

Height ft in

Activity

Little to no exercise

Light exercise (1–3 days per week)

Moderate exercise (3–5 days per week)

Heavy exercise (6–7 days per week)

Athlete (twice per day)

Body fat %

How to choose the meals and snacks to reach your calorie allotment

If you need 1700 calories, then enjoy 3, 500 calorie meals and 2, 100 calorie snacks (or 1, 200 calorie snack).

Pregnant women and individuals with a high BMI may need more than 2100 calories/day; thus, a 400-calorie meal may be used as a snack, to meet these requirements. Or, choose, 3, 500-calorie meals and 2 snacks, with each being a combo of a 100 plus a 200-calorie snack (and thus, 300 calories per snack).