may mean the difference between losing and staying where you are

Here's an example: In our example, a 200-pound person who is 5'8" with a BMI of 30.4 would be considered overweight to slightly obese. A rough calculation of your BMI is your weight in pounds divided by your height in inches squared (lb/in) multiplied by 703. To set your initial goals, you need to know your body mass index (BMI). It may be your final goal, but you need to set realistic goals along the way. It may be based on the above charts and calculations. Ultimately, I know you have a number in your mind. More sophisticated charts differentiate between frame size, by gender and height. One of the simplest formulas is this: for women, allow 100 pounds for the first 5 feet and 5 pounds for each additional inch; for men, allow 110 pounds for the first 5 feet and 5 pounds for each additional inch.

I can't tell you at which weight you'll feel the best, and there are many different expert opinions. Try focusing on eating a larger breakfast and a slightly larger lunch. Drop your snacks - if you're a veteran snacker, consider dropping your snacks. On a calorie-sensitive plan, cut calories - sometimes, the difference between stalling out and losing weight is a matter of a few calories." - Whatever plan you are on, one option is to drop one serving of starchy carbs each day to see what happens. Cut back on starches - some people are so sensitive to starchy carbohydrates that if they eat any, they can't lose much weight at all. And if you're drinking more than 100 ounces a day, try working you way up to drinking your body weight in ounces of water.

So if you're drinking 64 ounces a day, try adding three to five more 8-ounce glasses so that you're drinking 88 to 104 ounces of water. Some of the most helpful tweaks to your plan might be the following: Up the water - your body needs a constant, steady source of water in order to flush out toxins and fat, and to keep metabolism functioning smoothly. Now, I want you to put that number in the back of you mind. More likely, it is based on a weight at which you felt and looked your best in the past.

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