BMI Tips

Conceptually, controlling your Body Mass Index is simple: Assess your current BMI, then increase caloric output with exercise while minimizing caloric intake with diet. In practice, it is a different story. The fact is your current weight reflects your behaviors, and behaviors can be hard to change. The key to keeping BMI within a healthy range is to adopt sustainable lifestyle changes in diet and exercise, preferably ones that you will enjoy. The more effort you put into finding the changes that work for you, the more likely you are to succeed in the long run.

Calculating BMI

• In order to track your progress, calculate your BMI today so you have a baseline value. First, measure your weight in pounds using a scale. Next, measure your height in inches. Finally, plug your weight and height into the BMI formula: BMI = [weight(lbs)2 x 703] / height(inches)2 to estimate your current BMI. Whether your goal is to lose weight or maintain your current BMI, regular measurements are a great way to track your progress and receive positive reinforcement.

Monitor your Calories

• Balance your caloric budget by cutting down on intake. This does not mean you need to only eat beans and rice, but it does require you to gain an awareness of how many calories are in the foods you eat. The key to a successful dieting plan is sustainability. Lets face it, you are eventually going to want to indulge in your favorite comfort foods, so don't create a situation that makes it impossible to stay on your diet. Open up space in your diet for an occasional candy bar or ice cream dessert by substituting high-calorie meals with fruits and vegetables.

Use the Food Pyramid

• Refer to the Centers for Disease Control (CDC) Food Pyramid to determine recommended daily intake of each food group; these categories include fruits, vegetables, whole grains, meats and dairy. There are many interactive resources available at the CDC's website for calculating appropriate amounts of food intake within categories. You can use these resources to create a personalized list of recommendations for adhering to the food pyramid. The site will use your BMI and the amount you normally exercise to estimate how much of each food group is appropriate for you.

Smaller Portions

• Take control of your portion sizes with each meal. Portion control is a powerful tool for maintaining or reducing BMI. Our culture encourages us to not waste food, and often celebrates the biggest eater at the table. In reality, you do not need to waste food to modify your allotted portion to a proper size. Many restaurants serve more than enough to fill us up; rather than taking this as some sort of strange challenge to be met, try sharing your entrée with a friend or bringing the remainder home in a take-out bag.

Physical Activity

• Identify an exercise routine that you enjoy and are likely to stick to. Again, as with dieting, the key to weight loss and maintenance is sustainability. Think about sports or activities that you enjoy, or try new ones out with friends and family to find out what appeals most to you. If you enjoy the exercise, you will be much more likely to follow through and keep the weight off. Almost any form of aerobic exercise will work, as long as your heart and respiratory rate increase.

Getting Started

• The worst thing you can do is go out there with a ton of energy, only to pull a muscle on your first day and be out for a month. Think sustainability. Start out at a comfortable level and experiment with your workout; figure out the length and intensity that works for you. Try exercising with friends or family; they will help hold you accountable and you'll be less likely to skip a day. Schedule your exercise time into your day just like you would anything else; it is an investment in your health.

Step It Up

• Work up to a level of activity that will accomplish your goals. In general, physical activity will aid most in maintaining lost weight. In order to do so, the CDC recommends 150 minutes of moderate-intensity aerobic activity each week. Depending on your preference and physical capabilities, you can spread this workout throughout the week as needed. There are other alternatives, such as performing 75 minutes of high intensity aerobic activity, but this is only appropriate if you feel physically comfortable doing so. Do not work fast and hard to save time; you will get to that point with time.