Your BMI is 26

Your BMI of 26 is considered overweight. It may be time to reevaluate your approach to nutrition and your eating habits. At the same time, you need to start doing regular physical activity.

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.

As long as you maintain your current weight, you will not be a candidate for weight loss procedures. You may want to consider visiting our office for a medically supervised weight loss plan to reduce your weight and improve your health. Still, if your BMI reaches 29, the average weight loss surgery costs will vary between $7,000 and $23.000 depending on the type of procedure you require. Most of the expenses will be covered by the weight loss surgery insurance, just check the terms of your insurance policy.

In order to maintain your health, it is vital to keep a diet that allows your body to absorb all the valuable vitamins and nutrients that are needed for its flawless function. The following list is not exhaustive, but it can give you an estimate of what nutrients and in what amounts are needed daily:

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.

In order to be truly effective, physical activity must be done on a regular basis. You will benefit more from 10 minutes at a time of intense exercise performed daily, than from 3-45 minutes of an exercise routine performed one time a week. Include a short brisk walk a day in your routine. Find a suitable set of exercises that work for your major muscle groups:

  • legs
  • hips
  • back
  • abdomen
  • chest
  • shoulders
  • arms

Make a habit of finishing every session of intense physical activity with a few minutes of stretching and balancing exercises. This will help your joints keep lubricated and improve their flexibility without exposing them to the risks of injury.