Getting started with making a lifestyle change!

Getting Started!

Well, you conquered the first step to getting started by coming to this website! Welcome! As with anything in life starting a new program or lifestyle change can be extremely difficult, especially if you are trying to motivate and make those changes for someone else. It is incredibly hard if you do not know where to start or even how to start a new weight loss program. The good news is you are in the right place! The first step that I would suggest is for you to consult your doctor before you or the individual with Down syndrome that you are caring for starts any new diet and exercise regimen. It is important to get the doctors approval to make sure the individuals is medically okay to exercise and diet. The next step would be to calculate the Body Mass Index (BMI). This is important so that we can better understand which BMI category the individual is in. I have included a formula for you to be able to calculate BMI and a chart so that you know where you or the individual falls when it comes to weight issues. Once BMI is calculated, we need to figure out the calories suggested for weight loss and we need to make sure the calories taken in are less than the calories burned. To the right, I will further explain that formula.

Body Mass Index (BMI) To calculate BMI - You must take your weight in lbs multiply it by 705 and divide it by your height in inches squared For example if you were a woman that was 5'2 (62 inches) and weighed 110lbs, your BMI would be 20.17 and you would be in the ideal range. 110 X 705 = 77,550 62 X 62 = 3,844 77,550/3844 =20.17 Recommended Body Fat % Men Ideal 10-15% Obese 20% or > Too low < 3% Women Ideal 20-25% Obese 30% or > Too low < 12%