Understand the Body Mass Index

Unlike the standard measure of weight, the body mass index (BMI) is a more accurate way of gauging your overall fat composition because it takes your height into consideration. The reason this is important is that muscle actually weighs more than fat, so when starting a work-out routine, you can actually appear to put on weight because you are developing more muscle mass.

Needless to say, that can be very discouraging if you aren't expecting it. So don't worry about the scale, use the BMI instead.

To understand how it works, here is a sample calculation for an average person who is 5'10" and weighing 150 lbs.

The first step is to convert your weight in pounds to kilograms, by dividing by 2.2

150 lbs / 2.2 = 68.18 kg

Next, divide your height (in inches) by 39.4

5 feet 10 inches is 70 inches / 39.4 = 1.77

Now you have to square that number, or multiply it by itself.

1.77 x 1.77 = 3.14

The last step is to divide your weight in kg by this number

68.18 / 3.14 = 21.71

This is your final figure, and it's your BMI. Now you just need to compare it to the healthy range to see where you stand.

If your final number is under 18.5 then you are considered to be underweight, and being in the range between 18.5 and 24.9 is where you want to be. That's the "normal" or healthy range. Between 25 and 30 is classed as overweight, and beyond 30 becomes obese.

And while the body mass index is a better guide than just weight, even this is just a rough guideline and shouldn't be considered an exact measure of appropriate body size and health. Everyone's body is somewhat different, and only you can be the final judge. Eating a healthy diet, getting regular exercise and feeling fit are the important things to keep in mind.

The body mass index will help you stay on course to being a healthy size, without having to worry about every pound added (or dropped).