Your BMI is 22

Determining if you are obese or not can be done with the help of a useful tool that uses your height and weight, called the Body Mass Index or BMI. The body fat is measured by a simple ratio of height to weight but it may not be a precise indicator of obesity if someone has a large bone structure or a large muscle mass. BMI is the same for both men and women and it is age-dependent.

Your BMI is in the healthy range! A healthy lifestyle involves many choices and among them is a balanced diet or a healthy eating plan. If you are currently at a healthy weight, you are already one step ahead of the game! However, keep in mind that in order to stay at a healthy weight, you will have to do a little planning. Weight gain can be prevented by choosing a lifestyle that includes healthy eating habits and daily physical activity.

As we age, our body composition gradually shifts in the way that the proportion of muscles decreases, while the proportion of fat increases, slowing down metabolism and making it easier to gain weight. Whatever your current body weight is, remember that it is important to maintain a positive outlook and focus on the steps whether you need to take to keep your current body weight, or lose a few pounds.

The BMI of 22 is considered normal. With a BMI of 22, no weight loss procedure is necessary or recommended.

Useful information: If you have a BMI of 29 or greater than 29 a bariatric surgery procedure will be needed. Based on the type of procedure you require the weight loss surgery costs can vary from $7,000 to $23,000.

The following is an estimate of your minimum daily nutrient needs, based on the Dietary Reference Intakes (DRI) established by the Food and Nutrition Board, Institute of Medicine (IOM), National Academies. The list is not exhaustive and it is advised that you consult with your nutritional specialist for more personalized recommendations.

Your Daily Nutrients Need
Total Carbohydrate 130.0 g
Dietary Fiber 25.0 g
Linoleic Acid 12000.0 mg
Alpha-Linolenic Acid 1100.0 mg
Protein 33.0 g
Vitamins
Vitamin A 2333.0 IU
Vitamin C 75.0 mg
Vitamin D 200.0 IU
Vitamin E 15.0 mg
Vitamin K 90.0 mcg
Thiamin 1.1 mg
Riboflavin 1.1 mg
Niacin 14.0 mg
Vitamin B6 1.3 mg
Folate 400.0 mcg
Vitamin B12 2.4 mcg
Pantothenic Acid 5.0 mg
Biotin 30.0 mcg
Choline 425.0 mg
Minerals
Calcium 1000.0 mg
Chromium 25.0 mcg
Copper 0.9 mg
Fluoride 3.0 mg
Iodine 150.0 mcg
Iron 8.0 mg
Magnesium 310.0 mg
Manganese 1.8 mg
Molybdenum 45.0 mcg
Phosphorus 700.0 mg
Selenium 55.0 mcg
Zinc 8.0 mg

Disclaimer

The above recommendations are only estimates of your minimum needs, and illness or any genetic individuality is not taken into account. Furthermore, these recommendations are specific to women with ages between 19 and 30, and may differ from the standardized Daily Values used on nutrition facts labels.

Before committing to any exercise plan, it is recommended that you consult with your physician first. As a general guideline, remember that you should be able to take part in a short conversation while you exercise, without shortness of breath.

  • Cardio and Aerobic Exercises: You should implement at least 30 minutes of moderate-intensity physical activity (brisk walking falls into this category) as a daily routine. If you prefer more vigorous physical activity, then you should perform at least 20 minutes of jogging or running 3 days a week.
  • Strength-training, Resistance, and Weight-bearing Activities: Strength training burns calories while increasing muscle mass and endurance; it is advised that you complete 20 minutes of weight lifting or other strength training exercise at least twice a week. The ideal routine uses 6 to 8 strength-building exercises with 8 to 12 repetitions for each of these exercises.
  • Stretching and Balancing Exercises: Stretching and balancing exercises are important as they improve flexibility, balance, and posture. It is wise to end an intensive physical activity with a stretching or balancing session.