Hey guys, today we're going to talk about some simple steps. You can take to lower your BMI. If you've ever been to the doctor, you've heard the term, BMI BMI stands for body mass index in short body. Mass index is the ratio of your body fat to your height. If your BMI is between 18 85 and 24.9 here at a normal healthy weight. If your BMI is between 25 and 29.9, you're technically overweight. And if your BMI is 30 or higher, your classified as obese, if you are obese, you have a much greater risk of developing health issues like heart disease, diabetes, high blood pressure and high cholesterol but no need to Panic by friends. A few relatively small lifestyle changes can have a dramatic impact Act on your BMI.
Step 1 set, realistic goals like anything else in life. It's important to set realistic and attainable goals for yourself and weight loss, is no different start. By focusing on, just five percent of your weight. For example, for a 200 pound person, that's 10 pounds that mere % Benchmark, can significantly reduce your chance of developing Diabetes by a whopping 50%, not to mention lower your risk for hypertension as well. Once you attain your goal, go for another five percent just remember. Weight loss is a marathon not a Sprint so at each 5% you lose remember to slow down and take time to get established in your new routine. So it becomes a habit.
Step 2 caloric density, no matter Each diet you choose. At the end of the day, you have to expend more calories than you take into your body to lose weight but watching calories does not mean you have to constantly feel starve between meals. The key is understanding caloric density or the number of calories in a given way to food take raisins versus grapes. For example, raisins are high in caloric density, meaning, they have a large number of calories in a small way to food. If you ate a cup of raisins, you would consume 500 calories, grapes, on the other hand are low in caloric density, meaning they have much fewer calories in the same way to food. If you eat a cup of grapes, you'd be consuming only 62 calories. The point is you can eat a lot more grapes and feel Fuller while taking in fewer calories, some other low caloric foods that are surprisingly filling, our Greek yogurt varies, egg whites popcorn fish, watermelon potatoes Broccoli and skim milk.
Step 3 Exercise, There's no getting around it. Folks exercise is essential to maintain weight loss and prevent weight gain. The recommendation is about 150 minutes of moderate exercise per week. That's approximately 20 minutes per day. If you're new to exercise, it's important to start slowly and work your way up ideally. Your routine should include some form of cardio exercises, like running biking swimming. Aiming and walking, but don't forget about resistance. Training evidence, has shown that lifting weights actually burns more fat and has more promising long-term effects than cardio, but make no mistake. Most experts agree that a healthy combination of both will help you achieve your Optimal Health and Fitness level making changes to your diet. And exercise is certainly not easy but just know your friends at St. Luke's are always here to help first. Be sure to speak with your doctor about where to begin. So that you can achieve your goals safely and effectively. Next, if you're confused about where to start with your Fitness, pop on over to st. Luke's has YouTube channel and check out st. Luke's Fitness at home series there, you'll find a bunch of exercises. You can do at home to help you get started. Lastly, wherever you are with your weight and exercise level stay positive, even the smallest change will make a world of difference in your overall health and your attitude will help keep you in the game. Remember, you may not be able. To do everything, but you can always do something.