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NITEMAN3D's Photo NITEMAN3D Posts: 14,440
10/2/18 11:17 P

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It appears we may have lost our original poster since there was no reply, but here's a discussion of BMI from Harvard. You can also use waist measurement and waist to hip ratio measurements if you think you're in that group for whom BMI is inaccurate:

www.health.harvard.edu/blog/how-useful-is-
the-body-mass-index-bmi-201603309339


In any case, I don't think obesity is much of a concern for the original poster at this point in time.

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Dave A.- South Central PA, USA

"Never argue with stupid people, they will drag you down to their level and then beat you with experience." - Mark Twain


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ENGINEERMOM's Photo ENGINEERMOM Posts: 748
9/28/18 9:13 A

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You sound exactly like me during my college years! Ballroom dancing 2x/week, walking all over campus, running every now and then, lifting weights 1-2x/week, and still gaining weight.

What I wish I could have told younger me:

1. Get a lean body mass test. Find out if the BMI chart is actually the appropriate measurement for you. I didn't do this until my 30s, and I wish I'd done it sooner - I have a very dense frame - at 5'9", my lean body mass (meaning, my entire body weight that isn't fat - bone, muscle tissue, etc.) is 150lb. With a healthy body fat percentage of 25% (on the low end of "average", high end of "fitness"), that puts a target weight for me personally at about 190-200lb, much higher than what a BMI chart would tell me. That means that for me, a BMI chart is NOT an appropriate tool for measuring target body weight. Which explains why even when working really hard at losing weight in my 20s, I could never really go below 190 without feeling lethargic and weak. So many years of beating myself up over nothing!

2. Find a fitness activity you enjoy, something that helps you deal with the stress of life, and just stick with that. Don't worry so much about how many calories you're burning - stay active, at least 30-45 minutes 4-6 days per week of getting your heart rate up high enough to sweat. That could be weight lifting, dancing, running, swimming, whatever. Just find *your* thing.

3. At each meal, rather than trying to count every single calorie, focus on lean protein (grilled chicken, tuna packed in water, hard boiled eggs (some with the yolks removed), deli turkey or ham, etc.) and vegetables. Don't drink your calories, with a possible exception for milk. Give yourself one meal or one day per week to go "off program" and occasionally enjoy treats, but try to keep it to a minimum. If you're eating in a dining hall, just avoid the hot food line. Try to stick to meals where you know and/or can control high-cal additions like oil, cheese, butter, etc.

4. GET ENOUGH SLEEP!!! This one is so important - at your age, it's pretty common to stay up late, cram for an exam, finish a project, etc. Make sleep a priority! It's so important, for weight control, for learning well, just for life in general. Protect your sleep. Shows can wait, movies can wait. If you're dating, a good partner understands and helps you protect your sleep. I actually did this one pretty well except for one crazy semester in college (spring semester junior year is just killer for engineering students).



Edited by: ENGINEERMOM at: 9/28/2018 (09:14)
Take life one day at a time - enjoy today before you worry about tomorrow.


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NITEMAN3D's Photo NITEMAN3D Posts: 14,440
9/28/18 2:18 A

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I'll ditto what Coach said and add that precision in your calorie counting may be in order. Are you just eyeballing everything or actually weighing or measuring? I find that by staying at the bottom of my SparkPeople assigned calorie range nearly assures me of at least a little loss even when I'm offsetting for exercise.

Regarding is it worth it? You better believe it! Keeping your BMI numbers within normal range will reward you with better mobility, less disease, and longer life. It's the single best thing you can do for yourself. Good luck and welcome to the program.


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Dave A.- South Central PA, USA

"Never argue with stupid people, they will drag you down to their level and then beat you with experience." - Mark Twain


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SPARK_COACH_JEN's Photo SPARK_COACH_JEN Posts: 66,315
9/24/18 7:34 P

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Do you track your food daily? It could be that 2000 calories per day is more than you should be eating. What is the calorie range SparkPeople gives you? Even if you're eating 250 calories more per day than you need, that's 1750/week which would cause you to gain 1/2 lb per week.

Coach Jen

"You may have a fresh start any moment you choose, for this thing that we call "failure" is not the falling down but the staying down." Mary Pickford

"No matter how slow you go, you are still lapping everybody on the couch."
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9/24/18 4:30 P

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Hey all,
I (20/f) am struggling with my weight. I'm not overweight, but my BMI is at the top of the normal range and I've gained 20 lbs in two years. All the women on my mom's side are overweight, and I fear that that is what I'm headed towards as well.

I don't live a super fit lifestyle, but I'm also healthier than a lot of skinny people I know. I run a few times a week (burning about 200 calories each time), walk around campus during the day, and 90% of days I eat less than 2000 calories. My questions is where is the weight coming from? Is it genetics- am I predisposed to being overweight? Any time I stop working out or eat even a little more the weight I lose comes piling back on. It's exhausting- is it even worth trying to lose weight?

Thanks!

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