Congratulations! If you're reading this, chances are you're ready to do something about your weight. It's an exciting start because the benefits of a healthy weight are numerous: you'll increase your energy, improve your mood, keep your heart healthy, sleep better and lower your risk of conditions including diabetes and heart disease.
The next step to losing weight is making a commitment to accomplish it. Start by familiarising yourself with the basics: learn how to calculate how much weight you need to lose and how a healthy eating plan and exercise will work together to help you achieve your goal.
You can't calculate your optimum weight by your dress size, looking in the mirror or comparing yourself to your sibling, your best friend or a celebrity. Nor can simple height-weight charts predict an accurate 'healthy weight' for all body types, so they're not a useful guide.
Where to begin then? Let 12WBT guide you through the weight-calculation process, including how to measure your body mass index (BMI) and waist circumference. You'll then discover how both of these indicators help predict health risks and how much body fat you need to lose. You'll also find out why specifics like gender, muscle-fat ratio and which parts of your body tend to accumulate fat are important factors.
There's no magic formula, but there is one simple equation that determines whether you lose or gain weight: how many calories you consume and how many you burn.
Sounds simple, right? Well, you might be surprised to find out how fast those calories add up through little things like a glass of wine here and a packet of chips there. We show you examples of everyday 'calories in, calories out' to spell out how it really works.
We also explain the vital role nutrition plays in weight loss and how to distinguish between nutrient-dense foods (those you can eat more of) and calorie-dense foods (the ones you need to avoid). Exercise is anotheressential part of the equation. You'll learn how to establish an effective exercise routine and how to make the most of it.
You can't effectively judge whether or not you're overweight simply by the number on your scales. Body Mass Index (BMI) is an extremely useful tool to help you measure your body fat and determine whether you're within a healthy weight range.
Find out how to calculate yours by using the 12WBT BMI interactive calculator, and we'll explain exactly what your classification means.
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- BMI Calculator