The experts at the National Institutes of Health say a good way to assess your weight is to calculate your body mass index (BMI). Your BMI estimates whether you are at a healthy weight.

Being overweight puts strain on your heart and can lead to serious health problems.

So what is BMI? Body mass index (BMI) is a measure of body fat based on height and weight that applies to both adult men and women.

Here's how to calculate your BMI:

Multiply your weight in pounds by 703.

Divide that answer by your height in inches.

Divide that answer by your height in inches again.

Or make it easy and try this BMI calculator.

My BMI is 25.7. That puts me in the overweight category. I'm not far into the category, but this calculation makes me officially "overweight."

You know how people like to say "I have big bones?" Yeah, I don't. I have small bones. So I need to get into the middle of the "normal weight" range. That means losing about 22 pounds -- my weight about 15 years ago.

So it's time to set a goal. A very public goal. I'm not sure I'm ready to set a goal that involves a number on the scale.

A trainer at the gym told my workout class that even if you tell yourself your goal is to lose 10 pounds, when you lose the 10, you always want to lose more.

So here's my goal for my first month. It's to work out. I have to do cardio five days a week and weights three days a week. Yes, some days I do both.

This is week 2 and I managed to walk five days, and on two of those days I walked outside. I think that's a treat in the fall. I also lifted weights two days. The goal is to lift weights and do abs three days a week, but two is good.

What's your goal? E-mail me at deb_stanley@kmgh.com and I'll send you a weekly e-mail checking on your progress.

Fitness trainer and exercise medicine specialist Jane Hastings says:

"Deb’s right. Setting goals is very powerful for success.
Goals give you long-term vision and short-term motivation. Set clearly defined and measurable goals.
Write them down and put them in a place where you will see them often -- on your bathroom mirror, on your refrigerator door, on your computer screen.
Make sure your goals are personal and positive. They should be realistic and time specific.
Keep a journal so that you can track your progress. This will be the road map to your success. Your goals need to be focused.
Review your goals regularly and visualize the completed goal.
Goals do occasionally need to be revised. This is fine as goals need to be reshaped as you grow and change.

You can reach Jane at (303) 871-8661 or visit her Web site Mad About Fitness.