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Saturday, March 8, 2014
Healthy Weight Center
BMI and Weight Loss
Following BMI theory, I have calculated mine! With a weight of 141 pounds or 64 kilograms and height of 60.236 inches or 153 centimeters, my BMI equates to 27.45484711, that is, approximately 27.5. Please advice me as from now on what shall be my timetable for a weight loss!
An appropriate timeline for weight loss varies from person to person. What works for one person might not work at all for another. Here are some general guidelines for looking at weight loss and weight management.
Everyone is different and has different calorie needs to maintain their current weight. One way of determining these needs is through a resting metabolic rate test, which you can talk to your physician about doing. Basically, weight management is a factor of calories in vs. calories out.
So in order to lose weight, you need to create a calorie deficit. This happens through cutting back on calories that you take in and by increasing exercise to burn calories. We know that one pound of body fat has 3500 calories, so in order to lose one pound per week, you would essentially need to cut back on calories by 500 per day through diet and exercise. A healthy rate of weight loss is about 1-2 pounds per week; however, even 1 pound/week weight loss may be difficult if your metabolic rate is low.
Generally people who are less than 62 inches tall have metabolic rates that are below average. To achieve a healthy weight loss, you can cut back on calories from food with a well-balanced diet and portion control, and increase your physical activity. Be careful when reducing calories that you do not cut calories so much that your body goes into starvation mode and starts storing calories. Also, you need enough calories to meet your body's nutritional requirements.
A good starting point to determine some parameters for your dietary and physical activity needs is ChooseMyPlate.gov. You can personalize a plan to help you with determining guidelines on how much to be eating as well as an appropriate level of physical activity. Talk with your physician or a registered dietitian if you want a plan more individualized to meet your specific needs.
Angela Blackstone, RD, LD
Center for Wellness and Prevention
School of Allied Medical Professionals
College of Medicine
The Ohio State University