I was interviewed on 1560 AM The Game yesterday. It was a lot of fun and I enjoyed chatting with David Nuno and Ken Hoffman about my book, weight loss tips, and the diet of the 16th century Native American (that’ll make sense when you listen…).

Part One (time: 15:26)

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Body mass index (BMI), is a mathematical measurement that is used to compare a person’s weight to his or her height.  Body mass index is not used to measure a person’s percentage of total fat in the body, but it does help to determine what an appropriate weight should be relative to an individual’s exact height.

It is very easy to calculate the BMI, so physicians and other weight loss professionals regularly use it to help identify if a person is of average weight, underweight, or overweight.  This measurement was first developed by a Belgian scientist, Adolphe Quetelet, in 1830, and is still used today by taking a person’s body weight, and then dividing it by the square of his or her height  (kg/m2, lbs. x 703/inches2, or lbs. x 4.88/ft2).

The use of body mass index calculations really took hold in the early 1950s, when more and more people began to show signs of a weight problem.  This method was a very easy way to determine what level of personal thinness or fatness an individual was at, and allowed physicians to make personalized recommendations to help to correct the issue.

While many find the BMI to be quite useful, some professionals have found defects with the calculation process due to differences in height.  People who are taller began to find that their BMI number was quite high when in reality their actual body fat levels did not correspond.  This discrepancy was due to the fact that those of a taller stature were not simply scaled up to account for the difference; their BMI was in effect doubled instead of remaining balanced in relation to their specific weight.

Current body mass index levels are as follows: optimal and normal weight allows a BMI of less than 25, however, levels under 18.5 are considered to be underweight, while levels above 25 are considered to be overweight.  A BMI level of over 30 is considered to be obese, and a BMI of over 40 is considered to be morbidly obese.

While the BMI is a good starting point to determine your target weight, it should not be taken as gospel.  BMI is not able to distinguish between muscle weight and weight from fat.  This means that if you are very muscular, and you have the same height as someone who has a good deal of fat, your BMI could actually be higher.  The numbers are usually quite off for elderly patients as well.  Elderly people tend to have low amounts of lean body mass, which cannot be determined by the index.  The BMI has no way to take into account factors such as, age, body fat, gender, general health condition, bone mass, or medical factors.

Even though the body mass index calculation has a few faults, it is still considered among professionals to be a useful tool to help (if even roughly) measure an individual’s level of health.  That being said, this index should be used in conjunction with many other evaluation practices before making a conclusive determination as to overall health.

If you are among the millions of people who are struggling to lose weight, you have probably found yourself wondering: why is it so difficult to lose weight?  With all of the pressure from the media, all of the fad diets, and diet pills on the market, we find ourselves with more pressure put on us to be thin than ever before.  So, what are some factors that truly contribute to people having so much difficulty shedding those unwanted pounds?  Are there even concrete reasons, or are we just a lazy society?  The simple answer is, yes! 

There are many elements that factor in to the human ability to both lose and gain weight.  We all know we should eat less and exercise more.  While this is true, weight loss is actually a bit more complicated, and requires firm dedication and a proper state of mind.  To better understand how to succeed, you must first understand the main reasons for failure.  Below are the most common reasons for failure, as well as a few simple tips to help you succeed in your weight loss journey.

Goal Setting:  Possibly the number one reason for diet failure is due to the setting of unattainable goals.  It is imperative that you think long term and understand that results will not happen overnight.  The changes you will need to make to your lifestyle need to be incorporated in stages.  By setting reasonable goals that you can achieve, such as losing one pound every week, going for a daily walk, and eliminating junk food, you will gain a great sense of achievement and keep a positive attitude.
 
Eating Habits:  Changing the way you eat is absolutely critical to losing weight.  You need to understand that all mindless eating needs to be eliminated, unhealthy foods need to be removed or simply not purchased, and you need to examine the reasons behind your eating behavior.  In order to change your eating habits try these tips: keep a food log, plan your meals, make and stick to a grocery list, avoid overeating, and keep portions under control.

Setting A Fitness Plan:  Do not try to start a strenuous workout routine right off the bat.  You really do not need to spend hours at the gym or with a personal trainer in order to lose weight.  Set up a reasonable fitness plan, and choose activities that you actually enjoy doing.  Walking just twenty minutes per day can be very beneficial.  If you enjoy a particular sport, find a team to join, or start one of your own.  When you find an activity that you enjoy doing, you will stick with it and you will not feel as though it is a chore to exercise.

Environmental Factors:  You cannot always control your surroundings.  Temptations are all around us and they need to be handled in the proper manner.  Donuts at work, candy bars at the check out counter, and cake at the birthday party will always be of concern.  You need to learn how to practice self-control and distract yourself from diet wrecking temptations.  When at home, you can most definitely control your environment.  You are in charge of what is in your refrigerator, pantry, and cupboards.  The best way to prevent diet mistakes is to avoid them all together.  Leave the junk food at the store.  Keep healthy snacks such as vegetable sticks, fresh fruit, yogurt, and granola on hand.  When you only have healthy choices available to snack on, you will only make healthy choices.

Everyone trying to lose weight has varying reasons, goals, and even different approaches to meeting his or her objective.  Personal demeanors, as well as physical make-up are also major contributing factors as to whether or not your weight loss goal will become a reality. 

While most dieters are hoping to drop their unwanted pounds as soon as possible, the only path to successful weight loss, and to keep the weight from returning, is to remember that slow and steady wins the race.  Making changes to your life that you stick with is the only way to long-term triumph.

In order to begin making the necessary changes, you first have to fully understand your eating behavior.  Are you an emotional eater that reaches for chocolate at the end of a stressful day?  Are you a binge eater at times when you are feeling anxious or depressed?    When you are able to understand how your emotions or habits affect your diet, you will be in a much better position to avoid destructive food trends.
 
Another major step to losing weight successfully is to make sure you only eat consciously.  You need to determine if you are really hungry and need to eat, or if you are just craving something and want to eat.  It is important to understand that food cravings are not a sign of hunger, and that hunger is not caused by stress or boredom.  When your body truly needs nourishment, you will receive tell tale signals, such as your stomach growling, or a slight headache.  You should also stop eating when you feel full, but before you feel stuffed.

Believe it or not, eating more meals throughout the day and consuming more water can also help you achieve your weight loss goals.  Eating about five small meals during the day, rather than just two or three large meals will help to keep your metabolism functioning at a more efficient level and help to burn more calories and fat.  Foods that contain a good deal of fiber, fresh vegetables and fruits, low fat dairy, and lean protein, are essential diet foods. 

Make sure you keep water close at hand to sip on throughout the day.  Water works to keep you hydrated, but it also helps to promote the sensation of being full, which can further improve your weight loss results.  Modifying your eating schedule can really do wonders for your diet, and will also help to prevent you from craving all of those tempting little treats.
 
Finally, we have all heard it, and we all seem to know, that exercise is an absolutely necessary component to successful weight loss.  That being said, you do not have to spend countless hours a day working out.  You should, however, make regular physical activity a part of your daily routine.  A good mix of cardiovascular exercise and a bit of weight training is an ideal combination. 

A fast paced power walk for just half an hour a day, coupled with lifting light weights a few times each week is a great workout option.  This process will help you to build lean muscle, tone your entire body, gain energy, and burn that extra fat and calories.