Wellness 101 Show - How to Lower Your BMI
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- เผยแพร่เมื่อ 1 ก.ค. 2021
- And now it’s time for another Wellness 101…How to Lower Your BMI…presented by St. Luke’s University Health Network.
Hey guys…Mr. Wellness here and today we are 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 18.5 and 24.9, you are at a normal or healthy weight. If your BMI is between 25.0 and 29.9, you are technically overweight. And if your BMI is 30 or higher, you are 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 my friends, a few relatively small lifestyle changes can make a dramatic impact on your BMI.
STEP ONE: 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 losing just 5% of your weight. For example, for a 200lbs person, that’s 10lbs. That mere 5% benchmark can significantly reduce your chance of developing diabetes by a whopping 50%...not to mention lower your risk of hypertension as well. Once you’ve attained your goal…go for another 5%. 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 TWO: Caloric Density
No matter which diet you choose, at the end of the day…you have to expend more calories than you take in to your body to lose weight. But watching calories does not mean you have to constantly feel starved between meals. The key is understanding Caloric Density or the number of calories in a given weight of food. Take raisins vs. grapes for example. Raisins are high in caloric density, meaning they have a large number of calories in a small weight of food. If you eat a cup of raisins, you would be consuming 500 calories. Grapes on the other hand are low in caloric density, meaning they have much fewer calories in the same weight of food. If you eat a cup of grapes, you be consuming only 62 calories. The point is…you can eat a lot more grapes and feel fuller all while taking in fewer calories. Some other low caloric foods that are surprisingly filling are: Greek yogurt, berries, egg whites, popcorn, fish, watermelon, potatoes, broccoli and skim milk.
STEP THREE: Exercise
There is 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 a day. If you are new to exercise…it’s important to start slowly and work your way up. Ideally your routine will include some form of cardio exercises like running, biking, swimming 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. Just know that 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 not sure where to begin with your fitness, pop on over to St. Luke’s TH-cam channel and check out our helpful “St. Luke’s Fitness at Home” series. There you will find a bunch of exercises you can do at home to help you get started. Lastly, wherever you are today 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 keep you in the game. Remember…you may not be able to do everything…but you can always do something! Don’t forget to smash that like button and subscribe to our TH-cam channel for more Wellness 101!
BMI has made me terrified to eat food. I not longer eat meals I just eat snacks. I am around 30, and can easily tip from the overweight category to the obese. I am 6 feet tall and weigh about 210 lbs. My wife says I'm not fat as I have a lot of muscle, but BMI tells me I obese. For health purposes I am in the same category of people who weigh 500lbs.I do a fast one day a week to bring my weight down. I think I will have to fast two days a week to get my weight down to stay less than 30.
Great video
it's so easy to understand! thank you ^___^
👍funny and useful, thank you very much
So if I starve off my muscles, I’ll hit my target BMI. I’m sure that’s what the medical establishment wants: you sick and pharma-dependent. That’s why they continue to slander Vitamin D despite all of the overwhelmingly positive evidence showing that 1) the vast majority of Americans are Vitamin D deficient and 2) Vitamin D is highly correlated with protection against COVID-19 infection and hospitalization and some intervention studies are showing that it helps treat respiratory infections as well.
Wellness 101 has been helping me so much!
Thank you for watching and we're glad we can help.
BMI has nothing to do with body fat vs. height, just bodyweight. It's funny that you even mention resistance training as adding muscle mass will increase BMI. It will also make you healthier, which points out the flaw in using BMI for ANYTHING.
Jump rope burns more fat and calories than weight lifting. Also tones the body more efficiently.
Me having a bmi of 17.4
I am 5 ft 4 diagnosed Diabetic Type 2 on insulin also jardiance one pill a day it's been 4 months today I'm kind of worried I've never been this little in my life I'm 67 what could be the problem
Oh I now weigh 105 lb muscle mass leaving
🙏🏿🙏🏿🙏🏿
Before baby I had 23 bmi now I have 24 I want to get back
thx but i really needed tips to lower my 17% to 13%
Calculate BMI
My bmi is 13.7 so I’m not going to be doing that any time soon 😂 I’m 12 though so I don’t think it’s too bad but my centile is below the first centile
its okay you're only 12 just maintain a healthy diet so you reach a healthy bmi when you're older
@@onlyonegod701 they’re underweight rn tho 13bmi is insanely low
No they are not my 11 year old sister is the same if they are under 13 there bones are way lighter so they are not underweight