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I am a Dietetics student. I am literally learning how to make healthy choices for myself and for others, and although the material is easy to learn, telling others to switch to healthier options is not.

If you guys don’t know, the United States is infamous for obesity. According to the Institute of Health Metrics and Evaluation, “An estimate of 160 million Americans are either obese or overweight.” That includes about 75% of men and about 60% of women being obese or overweight. Children are, however, the main issue here. Obesity is becoming prevalent in young boys and girls.

So what is the difference between obese and overweight? It’s just the difference of Body Mass Index (BMI) which is calculated by using your weight and height, and then that BMI is used against a standard graph to see where you lie (the graph is a standard of a person of your age).

The Center of Disease Control and Prevention (CDC) listed the BMI ranges on their website:

If your BMI is less than 18.5, it falls within the underweight range.
If your BMI is 18.5 to <25, it falls within the normal.
If your BMI is 25.0 to <30, it falls within the overweight range.
If your BMI is 30.0 or higher, it falls within the obese range.
Obesity is frequently subdivided into categories:

Class 1: BMI of 30 to < 35
Class 2: BMI of 35 to < 40
Class 3: BMI of 40 or higher. Class 3 obesity is sometimes categorized as “extreme” or “severe” obesity.

I would put the formula down for you guys to calculate your BMI, but why not just put a link of the online BMI calculator given from CDC? It’s easy.

ADULT BMI CALCULATOR: https://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/english_bmi_calculator/bmi_calculator.html

CHILDREN BMI CALCULATOR → Not the best option to calculate children BMI in my opinion.
https://www.cdc.gov/healthyweight/bmi/calculator.html

(None of the stats I presented belong to me. They belong to the websites I mentioned)

Things to Remember when Using BMI

  • Do not rely on BMI if you are: pregnant, a body builder with tons of muscles (muscles weigh more than fat), a child, an elderly.
  • A high BMI doesn’t mean you are unhealthy. There are a lot of healthy people that naturally have a bigger frame. Genes play a huge role in everything, too!
  • If you are very worried about your BMI, there are better options to check the amount of fat in your body. There are a lot of ways but they are also more expensive. Just consult your doctors first!
  • A very low BMI is just as bad as a high BMI.

So yeah, BMI is mainly for adults not children because children are growing and they need the calories. Do not deprive you child of their calories! Just make sure instead of junk food, they are getting nutritional meals! Please do not starve your kids. That is the worst thing ever. BMI isn’t the bestttt option, but it is better than nothing.

It’s up to you guys to achieve and maintain your weight goal. Don’t let anyone (except your doctors) tell you otherwise. That doesn’t mean yell at someone if they are trying to get you to try healthier options. Please, if you do that, I’ll cry.

I know many of us are busy, some of us most of the time, some of us all the time. But like I’ve said before, little things matter, too, and taking baby steps can lead you to your destination. Doesn’t matter how long.

I’ll stop blabbering now and get to the point, a small list of:

HOW TO BE HEALTHY WHEN YOU DON’T HAVE THE TIME:

  • Have everything in moderation. The secret to living a healthy life is Moderation. Too much of anything is always bad and too little of something can be bad too. It’s okay to eat ice-cream, pizza, and Chipotle once in a while!
  • Take the stairs instead of an elevator.
  • Park your car farther so you include more steps in your day.
  • Have healthy snacks. Eating snacks is very helpful. Imagine this: you are hungry at around 10 yet your lunch is at 1. By the time your lunch time comes, you are starved like a hungry lion. Of course, food is going to be wayyy more appealing to you when your ravenous. So what’s going to happen? You’re going to devour like a lion and probably over-eat. And if you do that all the time… well it only makes sense that you are going to gain weight.
  • Drink water. Please! Sometimes we are just dehydrated and mistaken that for hunger.
  • Do not eat and watch t.v.! T.V. distracts you and you don’t realize eating all your food, so you get up for seconds.
  • Wait before getting seconds. It takes time for the stomach to send signals to the brain saying that we’re full.
  • Take breaks from using your computer and walk around or stretch. Maybe dance to music. Keep that blood flowing.
  • Remember health includes mental health. Don’t drown yourself in work and stress. It’s good to disconnect from stressors once in a while.
  • Listen to music as you work (classical music is great for this!).
  • Meal prep! It’s better to meal prep so you can avoid buying food from outside.

Of course, the best way to be healthy is to accept positive emotions and try to work your way around negative ones. I believe mind and body are connected.

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