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BMI of 28.3 - How Can I Lose Weight On My Own?

Published: May 14, 2012
Dear TeenHealthFX,
THE FAT GIRL. BMI of 28.3..... im a teenaqer girl under the aqe of 15 and 5'6in tall, that struqqqles throuqh life with beinq overweiqht. people at school make fun of me and other fat people. i feel sad because i dnt fit in with others because their skinny or slimmer then me. i feel like i should just help myself by qetting surqery. but im tryinq very very hard to loose weiqht on my own. what do you think i should do????? PLEASE HELP ME
Signed: BMI of 28.3 - How Can I Lose Weight On My Own?

Dear BMI of 28.3 - How Can I Lose Weight On My Own?,


Calculating your body mass index (BMI) is a useful way to determine whether or not you are in a healthy weight range. BMI is a calculation that uses height and weight to estimate how much body fat someone has in order to determine how appropriate a person’s weight is for their height, gender, and age.


A BMI of 28.3 generally indicates that a person is overweight. “Overweight” is defined by a BMI higher than 25, and “obese” is defined by a BMI of 30 or higher. As weight increases for a person to reach the levels referred to as “overweight’ and “obese,” the risk increases for various conditions such as heart disease, Type 2 diabetes, high blood pressure, high cholesterol, and respiratory problems. So it is important to maintain a healthy weight.


Given your BMI, TeenHealthFX recommends that you meet with your primary care physician to discuss your weight. It is important that you come up with a healthy goal weight with your doctor, and that you meet with your parents and doctor to set up a plan that will help you attain a healthier weight.


FX does not think that surgery is the answer here. You will be most helped in the long-run by making lifestyle changes regarding the food you eat and how much exercise you get. Consider some of the following as you work to maintain a healthier weight:


  • Don’t skip meals. Eat three meals a day and one or two healthy snacks. Make sure that your meals and snacks are in reasonable portions.


  • Go through your kitchen and get rid of the unhealthy foods and snacks – foods that are high in sugar, high in saturated fat, or that have lots of preservatives and additives (especially things with hydrogenated oils). Replace these foods with healthier choices like fruits, vegetables, lean meats, and whole grain products. That way you can better ensure that your meals and snacks will consist of healthier foods.


  • Exercise at least three times a week. You could go walking, swimming, or biking, for example.


  • Try to cut down on television, computer, and video game time and replace these activities with things that will keep you up and moving more. Research has shown that people who have more “couch potato” time are much more likely to be overweight than people who are generally more active and on the go.


  • Speak to your family members about making these changes with you. It would benefit everyone in your family to make healthier eating and exercise choices. And it will help you to feel more motivated if you have partners at home making these changes along with you.


  • Some people can overeat for emotional reasons. For example, people who are depressed or anxious sometimes overeat as a way to self-soothe. If you find that there is an emotional component that drives you to overeat at times, consider meeting with a mental health professional so that these emotional issues can be addressed where you will not feel so much of a need to turn to food to temporarily feel better.


If you live in northern New Jersey and need help finding a therapist you can call the Access Center from Atlantic Behavioral Health at 973-247-1400. Outside of this area you can log onto the US Department of Health and Human Services Substance Abuse and Mental Health Services Administration website for referrals in your area. You can also contact your insurance company to get a list of in-network mental health providers or check with your school social worker or psychologist to get a list of referrals in your area.


FX would like to reiterate that you should meet with your primary care physician for a full medical exam and to discuss your weight, as well as to get further guidance in meal-planning and exercises that are most appropriate for you. If you don't have a doctor and live in northern New Jersey, you can call the Adolescent/Young Adult Center for Health at 973-971-6475 for an appointment or contact your local teen health center. You can also contact your insurance company for a list of in-network providers.


To calculate your own BMI, and to learn more about this issue, go to the CDC Child And Teen BMI Calculator.

Signed: TeenHealthFX