Archive for May, 2013

The Limitations Of BMI

BMI is one of the most common tools for determining whether you’re too heavy in proportion to your height. Otherwise known as Body Mass Index, this is a calculation that helps to compare you to average weights and heights, to determine whether you’re in the normal range. It can vaguely tell you whether you have too much fat on your body.

The index can be very useful when deciding on what your ideal weight should be when you are trying to lose weight. However, as helpful as the BMI is, it also has its limitations. These are extremely important to know, as following BMI could actually sometimes take you in the wrong direction.

What’s Wrong With BMI?

There is no one scale that can truly determine what is the right weight for every single human on the planet. This is because everyone is different; people have different heights, weights, builds, activity levels, and so on.

When measuring one’s BMI index, the only two things that are taken into consideration are the height and weight of the person. Therefore, for those who have a big build or have a large amount of muscle mass, and those who those who are elderly and therefore have less muscle mass, the BMI scale is less dependable upon and can be very incorrect.

A person who has a larger amount of muscle mass is heavier, but this does not mean that the person has a larger amount of fat. Using BMI alone, you cannot determine if this person is actually normal or overweight.

Using Your BMI Measurement the Right Way

Therefore, when referring to the Body Mass Index to determine your ideal weight, do practice some common sense to decide what the right weight you should be aiming for is. If you have a larger build or are more muscular than most people, adding 10% to the ideal weight stated for your height is a more realistic aim. If you are of a smaller build, subtracting 10% off the stated weight can be your aim.

Measuring your body fat percentage is also a much clearer indication of whether you’ve got weight to lose. Even if you have a high BMI, having a healthy body fat percentage is what’s important to your health.

Besides doing this, keep an eye on how you feel when you get to a certain weight; if you have reached a certain weight but feel tired, fatigued, and generally feel you look too thin, then perhaps you have lost too much of weight and need to gain a little bit to be at the right weight.

Hopefully, you now know what the limitations of the BMI are and understand how you can get around these limitations. In the end, compared to weight, it’s your health that matters more; don’t set unrealistic targets for weight loss that will instead cause damage to your health and well-being.

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Losing weight is no walk in the park. You probably already know that it is a difficult process, one that requires willpower, patience, and determination. We all know that we need to weight, but we all want to see results yesterday! The main question people have when they first set out on a weight loss journey is ‘How long is this going to take?â? The answer to that is complicated, to say the least.

How Your Metabolism Plays a Part in Results

Your metabolism is the key determinant in how fast you see results when you try to lose weight. Some people have faster metabolisms than others; men generally have faster metabolisms than women. Similarly, younger people tend to have faster metabolisms than older people, and more muscular people have faster metabolisms than their less muscular counterparts.

Therefore, your individual metabolism is what decides how fast the weight slips off. This is also the reason why you should not compare how fast you lose weight to other people. They may have a faster or slower metabolism than yours, so what works for them may not work for you (yes, that super skinny friend of yours who swallows down meals in large quantities but never gains weight probably has a much faster metabolism than yours).

Is There Nothing You Can Do?

running-beachWell, don’t lose all hope if the pounds seem to be slipping off you at the rate of a snail trying to run 100 yards. There are several things you can do to keep your metabolism running much more efficiently (read: faster).

Firstly, it’s important to avoid diets that restrict your calories too much, as this will slow down your metabolism in the long run. Also, exercise regularly and incorporate strength training into your workouts so that you can increase muscle mass, which will rev up your metabolism as well. Keep your body guessing by constantly mixing up your workouts and mealtimes, so that your metabolic fire will be running at full speed all the time.

So, don’t worry about how fast you can see results. Just focus on your weight loss efforts and see to it that you are dieting and exercising effectively. If you do everything right, you should see some progress over time.

Note that it’s healthy to lose around one or two pounds a week on a proper weight loss program, though you may lose much more initially if you have a lot of weight to lose. Also, if you only have a little bit of weight to lose, it will be much harder to see results, but don’t give up. Keep at it and you’ll see the results you want sooner or later.

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Best Practices for Weighing Yourself

If you’re trying to lose weight then the very best way to stay motivated to meet your goals is to track your progress. The weighing scale is a great way to see progress, but you want to get accurate results. Here are some tips for weighing yourself the right way.

Don’t Weigh Yourself Every Day

scalesEven though you’re probably really excited to see results right away, it’s a bad idea to weigh yourself every day. Why? Because you might not always see a change. Worse, you could find that your weight has even increased from one day to the next. This will interfere with your training and your progress, because it stops you feeling motivated to continue.

Remember, just because the scale does not show it, your body can tell the difference. Eating more healthily and exercising on a daily basis does a lot more for you than simply lowering the numbers on that scale. It’ll make you look and feel better, not to mention the fact that you could be building muscle, which actually weighs more than fat!

Instead, try weighing yourself every seven days. Pick a day of the week and don’t weigh yourself on any other day. That way, you’re still tracking your progress, but you won’t be doing it to an obsessive level. You’re far more likely to see real results once a week than you are by weighing yourself every day.

Weigh Yourself When You Wake Up

A good time to weigh yourself is as soon as you wake up, firstly because you have no food in your stomach, so you’ll get a more accurate reading. Did you know that you also lose weight by expelling moisture as you sleep? This is another reason to weigh yourself in the morning. Note that when you do weigh yourself, it should be after urinating. You should stand on the scales naked, as the clothes you wear can also have an effect on the number on that dial.

In the morning, we’re also less prone to the circumstances that can make our weight fluctuate throughout the day. However, if you work on night shifts your body clock will be different. Also, if you’ve been drinking the night before you may seem lighter the next morning due to dehydration. Or, if you’ve been eating in the night, you may appear heavier!

The scales never show 100% of the true story, so it’s a good idea to combine them with measuring your body fat, and also being in tune with the way you feel. Weighing yourself regularly is a fantastic way to stay motivated, however, as long as you follow those tips above for the most accurate readings.

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