How Much Weight Should I Lose ?

Most health professionals use the BMI ( Body Mass Index ) as a guide to a person's ideal weight. This method is surprisingly accurate, particularly when compared to the old height by weight guide which is just not accurate enough.

Your BMI can be easily calculated using the following equation.

Weight ( Kg ) divided by Height ( m squared ) = BMI

Eg : 78 Kg divided by 1.75m times 1.75 = 26 BMI

BMI Below 18 Underweight

18 - 24 Ideal Weight Range

25 - 29 Overweight

30 - 40 Obese

Over 40 Excessively Obese

The calculation of your weight range via the BMI index is quite accurate for most people, however there are exceptions.

For example an unusually short person who is heavily muscled would give an incorrect reading as the scale is interpreting lean muscle mass as body fat. And as with older people, degeneration of muscle mass and tissues is normal but it could give a reading as underweight even though that person is quite healthy.

Interestingly, the above example is myself and I know that I am about 5 kg over weight and if this was lost ( which it will be ) would bring me into the ideal weight range.

To find your ideal weight, refer to a BMI (Body Mass Index) table. Firstly find your height at top of page, then run your finger down the column and stop at your weight. The figure you now have is your BMI.

Refer this to the table (I know you probably won't be happy) now run your finger back up the column until you are within the 18 - 24 range, then across to that weight.

The difference between the two weights is ideally what you should lose.

You can find a BMI table on the internet and complete the process manually or you can do your calculations electronically online.

A simple waist measurement check can also give you an idea of your current condition. For you girls a waist measurement of between 80cm and 88cm (35inches) means that you have work to do. For the men a measurement of between 94cm and 102cm (40inches) means that you have a greater risk of contracting disease.

The health risks of being overweight include diabetes, stroke, heart disease, joint problems, sleep and lung problems, gall bladder disease and some cancers. I am actually very concerned about our youth as the length of time a person remains overweight has a direct relationship to the possibility of contracting disease and the very real risk of dying at a young age.If you are overweight you must work toward becoming Slim Supple & Strong if you want to live a long, productive and healthy life.

----------------------------------------------------

Gary Richards is a Fitness Trainer, Personal Coach and renowned Author of Slim Supple & Strong. This powerful Step by Step guide to the NEW YOU is your answer to weight loss, general health & well-being, a toned body and a refreshing outlook on life.

Download at: http://www.slim-supple-strong.com.au

Gary Richards (Author)

Email: gary@slim-supple-strong.com.au

Best Healthy Diet Tips You Should Be Adopting

There are quite a few healthy diet tips that will help you to live a healthier lifestyle and eat a healthy diet. If you are trying to eat healthily and stay healthy, you should take these healthy diet tips as good advice that should be incorporated into your daily lifestyle. You can incorporate these gradually and you'll be used to it no time!

First is that you must always fill your food cupboards and refrigerators with healthy food. After all, if you don't have healthy food ingredients to cook, and all you have stocked up on is processed foods, how can you cook healthy meals?

Another of my healthy diet tips is that you should keep every of your meals balanced. Plan your meals ahead of time. This will help you manage your eating habits much easier, and will help you avoid preparing unhealthy meals in the name of "I don't know what to cook today", or "I've run out of ideas".

Healthy diet advice is easy to come by everywhere, but any good advice must stress how to get nutrients out of whatever foods you are eating too. This is very important as there is no point eating all the right foods, but losing all the nutrients you need from them! How you cook and process your foods is important and crucial to their nutrient-retention. The average home loses a high percentage of the nutrition in their meals, just by the way they prepare and cook it alone!

When incorporating healthy diet tips into your day-to-day lifestyle, it is essential to understand how nutrients are lost in food cooking, and preparation. That way you can avoid the worst culprits and retain all-important nutrition in your meals.

In fact, even without changing the foods you eat yet, but simply getting maximum nutrition out of the foods alone will give you more energy, help your body to function much better, help your bowel movements to be more regular, help you to concentrate better, keep you healthier, and even help you lose weight!

Yes, just like that. And then add slightly tweaking your diet and right food choices to it, you have a complete winner! Not crash diets that don't work. Not diets that work for a few weeks, and then take you back to square one when you crave the foods you liked to eat. This is because using the right cooking methods and food preparation methods will enable you to cook largely without added fats and oils (now, that's key!), cook foods in their natural juices without water, and cook on lower heat settings.

Fish oils are an excellent addition to your diet and contain essential fats that are excellent for the brain, concentration and general co-ordination. When you cook fish, take care not to cook out all the nutrients. Don't fry on high heat especially, so that you don't damage the omega-3 content that you need. Excess saturated fat is believed to increase the risk of heart disease by raising LDL cholesterol ("bad") levels. They therefore should be restricted in your diet.

Always strive to reduce bad cholesterol in your diet. They increase the risk of heart disease and obesity. If your cholesterol levels are already higher than normal, you need to take even extra measures to bring it back to normal through diet. It won't happen overnight, since your cholesterol level was not built up overnight. It will normalise with time though as long you are watching your diet and reducing on foods that are high in cholesterol, saturated fats and trans fats.

Drink plenty of water on a daily basis. Adding a bit of exercise too will work your heart and help to lower your cholesterol and diseases risk. Diet is key though - you should take these healthy cooking and healthy diet tips and habits, as exercise will not work by itself.

To learn more about Healthy Diet Tips and how you can get more nutrition out of meals, please visit our Healthy Diet Tips section of our web site, http://www.healthy-eating-and-nutrition.com where you have free access to many more related articles on your health, nutrition, and you.