Weight (in Kg)
If you plan to lose weight
If your BMI is in the overweight or obese category, talk with your doctor or a registered dietitian about the best way for you to reach a healthy weight. In general, you want to stick with the Choose my Plate plan and eat a variety of healthy foods so that you get all the nutrients your body needs. Aim to:
- Eat more fruits, vegetables, and whole grains
- Cut back on meats high in fat (like burgers and hot dogs), greasy fried foods, and sweets
- Drink more water instead of sugary drinks like sodas
- Be more physically active
If you plan to Gain weight
Heredity does play a major role in determining your weight. Effective weight training and a smart diet can help you exceed your genetically predetermined weight, but only to a certain extent.
- Eat foods with high protein content such as beans, pulses and peas
- Consume a lot of high-calorie snacks (not junk food) such as cheese sticks, milk shakes, muffins, dried fruits, yoghurt and breakfast bars
- Drink a lot of fluids that supply nutrients and calories like milk, fresh fruit juices and energy drinks
- You need to exercise really hard and intensely to gain muscle mass. Focus on free weight exercises that target your large muscle groups.
- Most Important - Be Regular for these things..
Live Healthy...
Live Happy...
To find out if you're at a healthy weight for your height, find your Body Mass Index (BMI). Below are the BMI categories for adults:
Underweight = less than 18.5
Normal weight = 18.5-24.9
Overweight = 25-29.9
Obese = BMI of 30 or greater