The term “BMI” is defined as Body Mass Index and has been widely used in a dietary industry in order to identify body fatness, weight category and possible health problems (Cdc.gov, n.d.). It is a commonly accepted particular formula, which can be calculated as following: BMI = weight (kg)/height2 (m2) (Calculator.net, n.d.). Generally, it helps to identify the body type of an individual and suggest diet and training when needed. Therefore, in order to calculate BMI it is necessary to know at least weight and height of a person. Clearly, a normal BMI is different for those under age 18. Also, before suggesting diet and exercises, it is pivotal to figure out whether an individual has any restrictions regarding food products and physical activity.
My weight is 200 pounds and height is 5’5’’. In order to calculate my body mass index I do the following calculation BMI=200\5’5”= 33.28 kg\ m2. Thus, the result 33.28, which is classified as obesity class I. The healthy and normal BMI range for my height should be the following 18.5-25 kg\ m2. Therefore, I need to lose at least 50 pounds. However, the BMI will still be at the maximum point; thus, in my opinion, it is best to be at the middle point which would be 21-22 kg\ m2. . In order to achieve this result, I need to lose 65-70 pounds. At the moment, my value is overweight, which is not healthy.
As far as I do not have any allergies, food and physical activity restrictions my goal is to lose 65 pounds in 2 months by following a dietary and training plan.
Clearly, it is pivotal to exclude food products which are high in sugar and carbohydrates. It is restricted to eat all kinds of fast food, chips, pizza, white bread and buns, sweets, chocolate products, sugar, sodas, bacon, sausages, salami, pork, potato and high fat milk products ( such as yoghurts with high amount of sugar and ice cream). White flour is unhealthy and is high for carbohydrates; thus, it should be substituted by at least corn powder. It is better to substitute white bread with brown bread, which is much healthier and has fewer calories. All sodas are restricted even diet sodas because they include aspartame, which is not caloric but can lead to obesity due to its chemical origin.
If it is difficult to restrict myself from sugar, I can substitute sugar with stevia planta, which is a natural sweetener. The only chocolate allowed is black chocolate in a small amount. Although nuts are high in calories, they can be consumed in a small amount because they give the energy, which is necessary for me in order to exercise. Potato is high in carbohydrates, which has negative impact on weight. Lastly, sausages, salami and nuggets are not recommended because they are high in fat and are made of bones, skin and a little bit of meat. Clearly, this kind of food cannot be healthy and moreover, can lead to obesity. Therefore, my healthy diet should include vegetables, spinach, avocado, fruits, grains such as oatmeal and stewed chicken breasts.
My daily exercise routine should be focused on high intensity interval cardio training. My fitness plan is the following: running 4 times a week for 30 minutes at 7.5 km\h; 3 times 10 squats every day; 4 times 15 abdominal crunches every day; stretching everyday; 30 seconds plank and side plank 4 times a week and 10 lunges every day.
Calculator.net,. BMI Calculator. Retrieved 10 February 2016, from http://www.calculator.net/bmi-calculator.html?ctype=standard&cage=25&csex=f&cheightfeet=5&cheightinch=5&cpound=200&cheightmeter=180&ckg=60&printit=0&x=68&y=12
Cdc.gov,. Body Mass Index (BMI) | BMI | Assessing Your Weight | Healthy Weight | DNPAO | CDC. Retrieved 10 February 2016, from http://www.cdc.gov/healthyweight/assessing/bmi/