Losing weight is a difficult task to accomplish even for the highly motivated dieter. Fitness participants can assess their overall health in several ways; the easiest assessment of weight is the body mass index, or BMI. BMI takes into consideration a person's height and weight and uses a calculation to assess body mass. When health participants understand what their BMI calculations reveal, they will be well on their way to improving fitness and losing weight. Using BMI to lose weight is a two-part process.
Calculate Your Body Mass Index
Step 1
Stand on a scale unclothed first thing in the morning and record your weight. Do not eat or drink anything before taking this measurement.
Step 2
Take and record your height measurement with a tape measure. Have someone assist you to get an accurate reading. You may also stand against a wall and mark your height by finding the top of your head and drawing a line on the wall. Take the measuring tape and, starting from the floor, measure from the floor to the mark on the wall.
Step 3
Plug in the recorded information into the following formula and calculate your BMI if you measured in inches and pounds:
BMI = [weight / (height x height)] x 703
Plug in the recorded information into the following formula and calculate your BMI if you measured in centimeters and kilograms:
BMI = [weight / (height x height)]
Step 4
Assess your BMI score based on the following criteria:
19 to 24 is a normal weight
25 to 29 is overweight
30 to 39 is obese
40 and greater is morbidly obese
Step 5
Decide if it is necessary to lose weight using your BMI. If your BMI is in the normal range, a weight maintenance program or a fitness program that does not result in massive weight loss would be healthy choices. If your number falls into the overweight to morbidly obese, consider a combination program of fitness and weight loss.
Choose a Fitness and Weight Loss Program
Step 1
Visit a licensed health care provider. This visit is essential for assessing your current health and your ability to begin an exercise program.
Step 2
Ask your provider for information concerning weight loss and fitness. Include questions on when and how often to assess your BMI, how to use this information, and recommendations for weight loss and fitness programs that fit your exercise abilities.
Step 3
Begin your fitness program, assessing your BMI at the intervals recommended by your health care provider.
Step 4
Make appropriate changes to your routine based on the BMI results that you have calculated throughout your program.
Step 5
Visit your provider for a follow-up appointment based on her recommendations, or yearly otherwise.
Tips and Warnings
- Remember that weight loss is challenging. It is normal to experience setbacks. When setbacks occur, get back on track as soon as possible for maximum fitness and weight loss benefits.
- Those who are new to fitness or are returning after a period of time need to approach dieting and exercising slowly to avoid injury.
Things You'll Need
- Scale
- Tape measure
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