Never change your diet or attempt to do any exercise or exercise plan without first consulting your physician.

STEP 1 Calculate your body mass index 算出自己的体重指数

Calculate your body mass index (BMI) by multiplying your weight in pounds by 705, and then dividing the product by your height in inches squared.

STEP 2 Evaluate your BMI score 评估自己的体重指数

Compare your BMI: a BMI between 19 and 25 is in the normal range. If your BMI is between 25 and 29, you are considered overweight and if your BMI is over 29, you are considered obese.

STEP 3 Decide your ideal weight 为自己设置理想体重

Decide your ideal weight and determine how much weight you would like to gain or lose, using the BMI, common sense, and your doctor’s advice.

Avoid dieting unless you are seriously overweight or have medical reason for losing weight (such as having high blood pressure or being at high risk of heart disease).

STEP 4 Develop healthy eating and physical activity habits
养成健康的饮食习惯和锻炼身体的习惯

Develop healthy eating and physical activity habits to maintain a stable weight when you have achieved your ideal weight.

Two-thirds of U.S. adults are overweight or obese.