You’ve long heard doctors talk about BMI — or body mass index — and you may even know yours off the top of your head, especially if you were told your number was in the unhealthy range.
Technically, your BMI is used “as a good — though rough — indicator of how much fat mass you’re likely to have,” says Patrick M. O’Neil, PhD, the director of the weight management center at the Medical University of South Carolina (MUSC) and a professor in the department of psychiatry and behavioral sciences.
You can calculate your BMI by dividing your weight in pounds by your height in inches squared, and then multiplying that number by 703. You can use this equation to get your number: weight (lb) / [height (in) x height (in)] x 703, according to the Centers for Disease Control and Prevention (CDC). (1)
8. Clean Up Your Eating to Make Sure Your Diet Is Working for You
When you want to lose weight, there’s no shortage of diet advice. What’s more, research shows that focusing on both diet and exercise is the best combination for successfully losing weight. (8)
But because diets are so variable depending on the person — your coworker may swear by low-carb eating while that would make you miserable — research suggests that the quality of your food may matter more.
For instance, a study found that foods like potato chips, processed meats, red meat, and sugary beverages were associated with weight gain, while those like fruits, veggies, whole grains, nuts, and yogurt were associated with weight loss. (9)
9. Stay Consistent, Even if You Aren’t Seeing Results Right Away
Even if the weight doesn’t seem like it’s coming off fast enough, stay the course. It’s only with consistent efforts to eat well, move more, and maintain other healthy habits that affect weight (like getting enough sleep) that the pounds come off permanently, research suggests. (10) Researchers found that when weight jumped up and down — possibly because of inconsistent efforts — people were more likely to give up on their goals. Remember: You’ve got this.