Your BMI is 28

Your BMI of 28 places you in the overweight category. Our office can help by providing you a non-surgical weight loss program supervised by a doctor.

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.

With a BMI of 28, there is no need for you to consider weight loss procedures yet, but it is important to learn diet and weight control techniques. The weight loss surgery costs will range from $7,000 to $23.000 if your BMI reaches 29. Make sure to check the terms of your insurance policy the majority of the expenses will be covered by the weight loss surgery insurance.

While diet is essential in any weight loss quest, there is a minimum amount of vitamins and nutrients that the body needs on a daily basis so that it can properly function. Make sure that you keep these recommended daily nutrition needs in mind when you plan your diet:

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.

Combined with a rigorous calorie control, regular physical activity will help you lose weight and will also help you maintain your goal weight. Depending on your likes and tendencies, you can design your physical activity plan so that it suits your interests. If you are more of an indoors person, pair your daily 10 minute walks with demanding house chores:

  • car washing or waxing
  • window washing
  • gardening
  • stair walking
  • house cleaning

In case you are more of a sports person, your options are many, and you should make a habit of practicing one or another of the following activities on a regular basis:

  • volleyball
  • biking
  • swimming or water aerobics
  • basketball
  • rope jumping
  • nordic walking
  • jogging
  • dancing

Other alternatives that complement those mentioned above mentioned are yoga, Pilates and stretching and balancing exercises.