Body Mass Index or BMI, is a calculation based on height and weight to determine body proportions related to the height/weight ratio. If your BMI is above normal or you are overweight, there are several things you can do to lower it. A high BMI can increase the risk of various health problems.
Step
Part 1 of 3: Changing Your Diet
Step 1. Eat a healthy diet
Change your diet if you want to lower your BMI, because a high BMI is caused by a poor diet. Strive to have a healthy and balanced diet.
- Eat lots of healthy vegetables and fruits. In order for your health and well-being to be optimal, consume at least five servings of vegetables and fruits a day. Make sure you include green leafy vegetables, such as spinach, kale, lettuce, and so on.
- Carbohydrates should also be part of your diet. However, refined and starchy carbohydrates can make you gain weight. Try to eat whole wheat bread, brown rice, and other grains. You can also eat sweet potatoes which contain lots of nutrients. Eat potatoes with their skins on for extra fiber.
- Do not overdo it when eating some of the following foods: milk and low-fat dairy products, and protein in the form of meat. Most of the calories you consume should come from healthy carbohydrates. Choose lean meats, such as fish and poultry, instead of heavier, fatty meats such as pork and beef.
Step 2. Reduce sugar consumption
Sugar is the main cause of increased BMI. The average person consumes more sugar than the recommended amount. Do not consume more than 12 teaspoons of sugar in a day.
- Be careful with breakfast. Many cereals for breakfast are high in added sugar. If you like cereal, check the packaging to see the amount of sugar per serving. Try choosing plain oatmeal or yogurt plus fruit.
- Be careful with foods with added sugar. Many foods actually contain a lot of added sugar, such as canned soups and pasta. Always read the packaging of the food you buy to see the ingredients used in the food. Choose sugar-free or low-sugar foods.
- Avoid sugary drinks. Try to replace soda with diet soda. Don't add sugar to the coffee you drink in the morning. Fruit juices, which are often considered a healthy option, are usually high in sugar and contain less nutrients than fresh fruit.
Step 3. Be careful with empty carbs
Empty carbs are just as bad as sugar because they can lead to obesity. Foods containing refined flour or white flour have very few nutrients and make you feel hungry later. Processed foods are often high in empty carbohydrates and unhealthy salt and sugar. Choose whole grains and whole grains, not processed foods that have been processed.
Step 4. Avoid quick fixes and fad diets (strict diets that eliminate certain nutrients)
Fad diets and other quick fixes claim to lose amazing weight in no time. Keep in mind that while fad diets can sometimes be useful in the short term, they are no better than conventional diets and lifestyle changes if used in the long term. In fact, some fad diets can be bad in the long run because the rules will be difficult to follow. You better focus on changing your lifestyle. Remember that healthy weight loss ranges from 0.45 kg to 0.9 kg in a week. Diets that promise greater weight loss are unhealthy or unreasonable diets.
Part 2 of 3: More Physically Active
Step 1. Do exercise
If you want to lower your BMI, do regular physical exercise. Try doing regular exercises that aim to lower your BMI.
- If you are obese or overweight, we recommend that you do 150 minutes of moderate physical activity per week (this means doing five 30-minute workouts a week). This can include walking, light jogging, as well as light aerobics. If you don't know how to get started, try signing up for a gym and experimenting with some of the machines and exercise equipment there.
- If 150 minutes is too long for you, start by doing 10 to 15 minutes of activity in each session so you don't get off track. Any additional training time is a great start and is much better than no change at all. If you don't feel comfortable working out at the gym, try practicing yourself at home using exercise videos.
- If you want to lose weight more quickly and significantly, try to exercise for 300 minutes a week. Keep in mind that as you get used to a longer, more intense workout, you may need to increase the length of time you practice each week.
Step 2. Keep moving throughout the day
Regular exercise is a good thing but don't assume that working out for an hour at the gym a few times a week will allow you to relax your daily physical activity. You can burn calories and reduce your BMI just by moving more throughout the day. Make small changes. Park the vehicle further from the destination. If possible, walk to work or to the grocery store. Do more physical household chores. Take up a hobby that requires you to move around, such as gardening or cycling.
Step 3. Seek professional guidance
If you change your routine from being sedentary to being physically active, it's best not to overexert yourself. Switching to an exercise routine too quickly can lead to physical problems. Consult a personal trainer and doctor before embarking on a new exercise routine. Your doctor or fitness professional can help assess your current level of fitness and make it easier for you to choose a routine that suits your condition.
Part 3 of 3: Seeking External Support
Step 1. Talk to your doctor about weight loss medications
If your BMI is above 30 or you have medical complications such as diabetes, your doctor may advise you to take weight loss medication. When accompanied by exercise and a healthy diet, these medications can help you lose weight.
- Your doctor will review your current medical and health history before prescribing medication. Ask your doctor for proper instructions for taking the prescribed medication. Be aware of the possible side effects of any medicines you take.
- You will be closely monitored by medical professionals when taking weight loss medications. You should go to the doctor and have regular blood tests. Weight loss medications don't always work for everyone, and they may not work for you either. One of the main risks is that when you stop using this drug, you may gain weight again.
- In extreme cases, you may need surgery to lose weight. Surgery is intended to reduce the amount of food you can eat. There are various options in weight loss surgery and it is usually only recommended for people who have health problems related to weight with a BMI over 35. Consult with your doctor whether weight loss surgery is right for you or not.
Step 2. Seek counselling
Many people have problems with eating due to behavioral or emotional problems. A trained mental health professional can help with the problem and teach you to monitor your diet and deal with your cravings for food.
- Intensive therapy programs of 12 to 24 sessions are usually effective for weight loss. Ask your doctor for a referral to a mental health professional with experience with weight loss and other disorders related to food cravings.
- If you don't like intensive therapy, you can also go for regular therapy to treat mental health issues as a whole.
Step 3. Find a support group
Support groups allow you to connect with others who are also struggling with weight-related issues. Look for support groups at your local hospital, gym, and commercial weight loss program. You can also search the internet for support groups if they don't exist in your area.
