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BMI and the Quickest Way To Lose Weight

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Can knowing your body weight help to put you on the quickest way to lose weight?

The answer to this question may not be straight forward. Knowing your body weight may give you a good idea as to whether you are overweight. It may also help you decide how much weight you may have to lose to help you stay healthy. This can further help you to work out the best strategies to take to help put you on the quickest way to lose weight.

bmi image02However, just knowing your body weight may not give you the correct picture of your state of health. It may also not give you the right indicators that may help you devise the proper weight loss plan to help you lose weight quickly. There are many reasons for this.

The body needs fat for energy, shock absorption and heat insulation among others. Thus, a certain amount of body fat is necessary to help the body function properly. The American Council on Exercise. How much fat the body has to retain in order to achieve your ideal weight depends on a number of factors, including your age, lifestyle, level of physical activity, etc.

The table below from the The American Council on Exercise shows how the percentages differ in relation to certain groups

Percent Body Fat Norms for Men and Women




Essential Fat 10-13% 2-5%
Athletes 14-20% 2-5%
Fitness 21-24% 6-13%
Acceptable 25-31% 14-17%
Obesity >32% 14-17%
Source: The American Council on Exercise

As can be seen from the table, women need more body fat than men. It is however agreed by most health professionals that any man with more than 25 percent body fat and women with more than 30% body fat are overweight or obese. Thus, it will be necessary to take the necessary steps to put yourself on the quickest way to lose weight if you find yourself with such level of body fat percentage.

The question is how do you figure out or measure your body weight correctly to find your true state of health?

The traditional method used in the measurement of weight has always been with scales. This procedure will however give an indication of your body composition. Unfortunately, body composition is an indication of how much fat, muscle and bone we have in our body and will not give any indication of what percentage of fat we are carrying.

People who are actively involved in weight lifting and other intensive sporting activities tend to carry lots of muscle. Certain societies are also known to have thicker or heavier bones than others. Again, we tend to lose bone density with age. Thus using weights will not help us know how much fat we are carrying

Body Mass index or BMI can be used to understand your state of health

One method that has been used for many years by Many health professionals to measure body composition is the Body Mass index or BMI. The BMI chart is a relationship between a person’s weight and height. It can be used to help understand a person’s state of health relative his/her weight.

Health professionals believe that any person whose

  • BMI is 30 or more is regarded as obese
  • BMI is between 25 and 29.9 is considered to be overweight. Such a person is regarded as having health problems in relation to his/her health.
  • In the same vein, a man with a waist or 40 inches or more and a woman whose waist is in excess of 35 inches are regarded as having a big waist.

Any person falling within any of these categories stands a very good chance of improving their state of health just by losing a small amount of weight.

Given these BMI categories, how much weight does a person have to lose to bring the much-needed improvement to his or her health?

It is worth remembering that you are considered to be healthy if your BMI is between 18.5 and 24.9. Ideally, your weight loss goal should be to get your BMI within this range. However, irrespective of your BMI and how much weight you are able to lose, it is estimated your quality of life and your state of health might be improved just by losing between 5% and 7% of your body weight. Achieving this goal can reduce the chances of getting some diseases, such as type 2 diabetes.

The limitations of using BMI to help you lose weight quickly

While BMI is widely used among health professionals and others to help put people on the quickest way to lose weight, it is seen as having limitations.

BMI is calculated using body, and not the percentage of body fat someone is carrying. This presents a problem with respect to certain categories of people. Body builders, athletes and those actively involved in activities of intensive physical nature tend to carry lots of muscle. Given that fat weighs less than muscle, such people could be perfectly healthy but could find themselves with BMI outside their recommended range. They could therefore be regarded as being overweight.

In the same vein, others may be carrying more body fat, but could find their BMI within the recommended range. This could be due to the fact that the bone density of such people could be poor or they could be carrying less muscle or both.

Some recommendations to help put you on the quickest way to lose weight.

As stated above, the more muscles you have the more you could weigh. However, the more muscle you carry, the more calories you can burn as well. Thus, people with more muscle could generally be healthier and have a better chance of living longer. To put yourself on the quickest way to lose weight, one of your goals should be get involved in exercises that can help you develop and build more muscle. Weight bearing exercises are very good for this.

quickest way to lose weight image0010

You could start initially by combining swimming, for example, with walking. This will help you improve your stamina and fitness levels. With time, you can then add some cardio exercises and if possible join a gym.

The various exercises can be combined with a detailed healthy diet plan that will give you the opportunity to supply your body with adequate protein that will help you develop and build the lean body muscles, helping you to burn fat quickly and easily.

Tip: Supplement your effort to lose weight quickly with fast-acting protein isolate to help build your muscle and replace amino acid levels

It is worth noting that whilst you lose inches by building of muscle and adopting a healthy diet, you may not lose weight quickly. This is due to the fat that you will be changing your body composition by replacing body fat with muscle. It is a fact to bear in mind in order not to get discouraged in case you do not see a fall in your body weight through the scales. It is for this reason that other methods of measuring body weight is now considered to help determine whether you are overweight or not. We would be looking at these in the next instalment of this article.

Whether you use the BMI or another method, there is no denying that taking the necessary steps to make sure you are eating a healthy diet regularly, supported with regular physical activity is very necessary to help put you on the quickest way to lose weight. This will help improve the quality of your life and help your body fight various diseases. Such measures can therefore help put you on the road to a healthier and confident life. They can also help give you the body of your dreams.

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