With the new year ahead, many of you are beginning to plan your New Year's resolutions. Do they even work?
They can if you follow the SMART method. We want to help you stay on top of your health by setting achievable and measurable goals that will work for you.
Today, I'm going to share how to set a SMART goal if you're interested in reducing body fat.
Now, while there are medical grade tools that can be used to estimate body fat at home, there are some other more accessible methods.
Body mass index or BMI is a rough estimate of the amount of fat by relating your weight to your height. You can check your BMI in your Oscar profile (opens in new tab) after entering your height and weight.
You want your BMI to be between 18.5 and 25. Below that is underweight. Above that we consider overweight, and above 30 we call obese. It's imperfect because it doesn't take into account the composition of your body such as fat muscle or bone.
Some studies suggest that waist circumference is a better measurement of visceral fat. Visceral fat, or belly fat, is the fat that surrounds your internal organs near the liver, the stomach and intestines. This fat tends to contain more inflammatory cells and is associated with diabetes, metabolic syndrome and poor health overall.
Measuring your waist circumference
This is how you do a waist circumference properly.
Take a flexible tape measure around your waist. Your waist is located just above your hip bone under your last rib or an easier landmark is just right at your bellybutton.
At the end of a full exhale — don't suck in — measure snugly with the tape measure to find out what your waist circumference is and make sure that the tape is perfectly horizontal as well.
Achieving a healthy BMI
How should you achieve a healthy level of body fat?
Avoid sugars such as candy soda and juices, white flour such as bread.
Include enough regular physical activity.
Control your portions.
Don't eat meat larger than the size of your fist.
Vegetables should dominate your dinner plate.
Of course, this doesn't tell the whole story. You still need to account for your lipid levels in your blood as well as blood pressure which you can do with your doctor.
Setting SMART goals
Here's a quick refresher on SMART goals. SMART goals are designed to ensure that your goals are realistic, achievable and meaningful.
Something like "I want to incorporate fruits and vegetables into every breakfast and dinner for three months," or "I want to walk at least 10,000 steps per day for the next month."
Whatever you decide, keep it smart. Thanks for watching."
This content does not constitute medical advice and is not meant to be a substitute for professional medical advice, including diagnosis or treatment. Contact your physician with any questions you may have regarding COVID-19 or your personal health. If you are experiencing a medical emergency, dial 911 for immediate assistance.
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