Quick Weight Loss Diet Programs

You are now ready to start with your weight loss program, but where do you start? First you need to know how much you should weigh. How do you figure that out? You can use the traditional charts published everywhere and they will tell you. However, the best way is to is figure your body mass index or BMI.

So how do you figure body mass index? Body mass index is computed by dividing your weight in kg (pounds divided by 2.2) by your height in meters (inches divided by 39) squared. If your BMI is less than 18.5 you are underweight, 18.5 to 24.9 normal, 25 to 29.9 overweight and 30 or more obese.

However you must remember that other factors contribute as well. If you have a large frame your bone mass is higher and your weight will be more. If you have a small frame your weight will be less. If you are short your BMI will be lower and thus your scale will be affected. If you are very muscular your BMI will be higher as muscle weighs more than fat.

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With all of this information you now say what should I weigh? Well, you need to use the chart or your BMI as a guide and look at yourself. Do you appear to be overweight when you look at yourself in the mirror? Where do you feel comfortable?

Now that you know where you want to be how are we going to get there? We need to use a combination of a good diet and exercise to take the pounds off. To lose one pound of weight you need to burn 3500 calories more than you take in. Also remember that one pound of muscle burns 30 to 70 calories per day and one pound of fat burns 0 to 10 calories per day so the more muscle you have the more calories you burn.

So if we decrease our intake and increase our exercise we will lose weight. Exercise burns calories and builds lean body mass (muscle) thus speeding your weight loss. So our next step is to start an exercise regimen. It does not have to involve a gym and lots of weights. It can be as simple as getting out and taking a walk. You can begin with a short walk and as time goes by increasing it.

You can then increase your exercise regimen by jogging, playing basketball, volleyball, tennis, etc. Make it something you enjoy so you will continue doing it. Also try to find a partner to exercise with. Humans are social creatures and we enjoy the company of others, especially when we are doing something mundane.

In my next installment we will discuss crash diets and their effect on your body.

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