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Body mass index (BMI) is a standard measurement of body fat based on height and weight. A healthy BMI falls between 18.5 – 24.9. A person is considered overweight with a BMI between 25 and 29.9 and obese with a BMI greater than 30. Being overweight puts you at risk of a myriad of health problems, and being obese greatly increases that risk.

One of the best ways to take control of your health and lower your risk of serious health problems is to lose weight – even as little as 5-10% makes a huge difference!

TotalCare is here to help. We can guide you in your weight loss goals with habits that are there to stay – not just simple fixes.

Here are five tips to get you started on your weight loss journey:

Say “no” to soda
Got an addiction to fizzy drinks? Learn to say “no.” Soda can pack in a ton of unnecessary calories that quickly begin to add up over time. An average can of soda has about 150 calories and 39 grams of sugar (almost 10 tsp). To put that amount into comparison, the CDC recommends that normal weight adults consume only about 25 grams of sugar a day. One can of soda = almost 1.5 times your daily recommended sugar intake!

Drink more water!
Our body is made up of between 55-60% water, so it’s an important part of who we are and how we operate. Staying properly hydrated can be a great way to curb cravings – in fact, the body often mistakes thirst for hunger – and eat less. Make sure you’re drinking at least eight 8 oz. glasses of water a day.

Move more
If you’re like most Americans, sitting still compromises most of your day. Between the commute to work, 8 hours at a desk, the commute home, and time relaxing in front of the TV, we rack up a lot of sedentary hours in our day-to-day activities. But changing up your sedentary routine even a little bit – like incorporating 5 minutes of moving around every hour as a break from your desk at work or taking the stairs instead of the elevator – can make a big difference in your overall calorie burn that really adds up. So, what are you waiting for? Get moving!

Get a good night’s sleep
Sleep is a way for the body to rest and to reset itself in dozens of ways – including hormone management, which plays a huge role in how you burn and store fat and maintain both fat and muscle. The National Sleep Foundation recommends adults between 18-64 get 7-9 hours of sleep a night.

Use smaller plates
Strangely enough, a number of studies have shown that the size plates we use have an impact on how much we eat. Really, it makes sense. If you have a larger plate, you’re likely to fill it with more food to make it look fuller. A smaller plate needs less food to look fuller, and that means fewer calories ingested.

If you’re ready to tackle weight loss head on, incorporate these five tips and then give us a call so that we can be your cheerleader and keep you on the right track! We’re in it with you for the long haul.