Better.TV's Rhiannon Ally talks to Meg Regland about a few ways to lower your Body Mass Index or BMI.
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How to Lower Your BMI
Rhiannon: We’ve got the perfect challenge for you. We’re entering the third month of family circles 3 part walking challenge. This part the magazine is focusing on helping to lower your BMI through specific walking workouts and diet tips. Meg Ragland Health Director of Family Circle joined us now to discuss all of this welcome Meg.
Meg Ragland: Thanks for having me.
Rhiannon: Nice to have you so tell us what is BMI and why do we need to care about it?
Meg Ragland: Well BMI stands for your body mass index it’s a ratio of your height and weight so what we really want to do is focus on this is like the most important month for a lot of people especially with summer and bathing suit season coming is it’s going to help you lose those unwanted pounds especially any last lingering pounds at the end of the challenge but if you haven’t joined there’s style time to join.
Rhiannon: There is still time.
Meg Ragland: Yes.
Rhiannon: So how do people join?
Meg Ragland: They go to family circle.com walk 2010 and if they want to start at the beginning with month one that’s on there and month two and then in the magazine in the July issue is month 3 of the challenge.
Rhiannon: So they don’t have to jump right into month.
Meg Ragland: Right they can start where they can feel is appropriate for their activity level.
Rhiannon: So where did people what their BMI. What is a good number for people.
Meg Ragland: Well I mean it depends obviously that there is a healthy range of BMI so you can actually go be marking heart association on their website. You can go and then plug in your height and weight and I’ll tell you your BMI until. I’ll tell you if you’re in a healthy range or if you really need to work on lowering your waist.
Rhiannon: So how can we lower that number?
Meg Ragland: Well walking is a great option of course.
Rhiannon: We know it’s a great workout even though a lot of people think it’s not.
Meg Ragland: Right. It really is and in month 3 of the challenge we really tell people to really get that calorie burn going to tackle some hills or some inclines some stairs even if you do it in your stairs in the house. If you have no access to stairs you live in an apartment like many of us do here in New York City and go out to a curve and you can even step up and back, up and back a curve for about10 minutes.
So it’s a really it’s a doable plan anywhere and when you start tackling those inclines then you’re working size and buttocks and you can build muscle in those areas then you’re going to be burning more calories throughout the day even when you’re sitting.
Rhiannon: What I love about this challenge since it is a walking one the whole family can jump in?
Meg Ragland: Right that’s right. We’re really encouraging people to grab their kids to all go out walking together.
Rhiannon: And what are some ways what should people be doing with their diet because it’s not all about exercise?
Meg Ragland: That’s right. We do have a diet plan along with this that they can see really great breakfast, lunch dinner and snack ideas and we really focus on telling people to they can eat a lot of low calorie foods. We want them to avoid sugar crashes so they should be eating more often and just watch that calorie intake because it is true calories in calories out.
Rhiannon: So how many calories a day should the average person really be getting?
Meg Ragland: Well with our challenge we offer a calorie count of 1500 calories and that’s what two snacks a day. If you really try to lose weight you might want to cut that back to one stack a day.
Rhiannon: And does it matter for men and women or should both average?
Meg Ragland: Well me usually do need to eat more so you know looking at when you’re looking at your BMI with a BMI calculator it will suggest you how many calories you should be consuming based on if you want to maintain your weight or if you want to be loosing weight.
Rhiannon: Well that’s good and what about— I know you guys have some good music play list on there.
Meg Ragland: Yeah we do. We have some great play list on again it’s the family circle.com/walk2010 and we have them for if you want to go out for a 15 minute walk 20 minute walk 30 minute walk, 45 minute walk and if you want to go to fris pace or if you want to do intervals so there’s all options out there and there’s some really fun songs in there. You have no— you can’t do anything but walk and be motivated.
Rhiannon: You want to get moving, right. Perfect, thank you so much Meg and as Meg mentioned you can go to familycircle.com/walk2010 everyday to sign up for a 12 week walking newsletter and/or health. Readers loved the most miles could win a 7 night daily vacation for an inclined trainer. Our website Better TV.com will also have a link to all the info.