Weight Loss Basics and Body Mass Index

Counting calories (cal) is a simple and scientific way for weight loss. All you have to do is work out what the day to day calorie needs are in order to lose weight. You will also need to monitor the daily quantity of fat consumption. You should get 25% of your daily calories from fat.

Along with your calorie ingestion management, a moderate amount of exercise, 30 minutes, up to five days a week but no less than three days a week will boost your metabolic rate and your sense of well-being, assisting you to lose weight and keep it of long term. it is obvious that weight loss and gain is directly relate to both the amount of exercise and food intake or lack of it.

Your exercise program, for best results, will need to be a combination of exercise such as walking, cycling or aerobics – they raise heart beat and tone the cardiovascular system and resistance exercise such as weights. It is all important to remember that exercise and a healthy diet it is not just about losing weight it is also about your health since loosing just a few kilos could help to prevent health problems such as type 2 diabetes.

Your total daily intake of energy should be between 1250cal and 2000cal depending upon your sex, weight and height. Protein recommended intake is 55g/day. However, if you exercise intensively you should increase this amount. Your daily calories from fat should be 25-30%. Choose foods that contain less than 10g of fat per 100g. Your fiber recommended daily intake should be about 30g/day.

Your Body Mass Index or BMI is a reliable scale of body fatness for most people except children, pregnant women and those with high proportion of muscles that screens for weight categories.
Find below your healthy weight range in relation to your Body Mas Index reading.

BMI<20 = underweight
BMI 20-25 = normal weight
BMI 30-40 = overweight – this may lead to health problems.
BMI 40+ = seriously overweight – this may indicate health problems.

weight loss, body mass index

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