Content

• To step
• Part 1 of 3: Adjust your diet
• Part 2 of 3: Get more exercise
• Part 3 of 3: Seek outside help
• Tips
• Warnings

The Body Mass Index (BMI) is an index for your body weight in relation to your height. The BMI provides an estimate of the health risk of your body weight. If you have determined that your BMI is above average or if you are overweight, there are a number of things you can do to lower your BMI. With a BMI that is too high, you run a greater risk of a wide variety of health problems.

To step

Part 1 of 3: Adjust your diet

1. Make sure you eat a healthy diet. If you want to lower your BMI, you probably need to adjust your diet. Bad eating habits can be the cause of a BMI that is too high. From now on, try to eat healthier and eat a balanced diet.
   • Eat plenty of vegetables and fresh fruits every day. Eating at least five servings of fruits and vegetables every day is optimal for your health and well-being. Make sure that some meals include leafy greens. With leafy vegetables, think of spinach, lettuce, kale, etc.
   • Carbohydrates should also be part of your diet. However, starchy and processed carbohydrates can lead to an increase in body weight. Aim to eat whole grain breads, brown rice, and other whole grain products. If you eat potatoes, go for sweet potatoes that are higher in nutrients. Eat the potatoes with the skin on for extra fiber.
   • Milk and low-fat dairy products, in addition to proteins from meat products, should be consumed in moderation. You should get most of your calories from other products and healthy carbohydrates. Go for lean meats, such as poultry and fish, instead of opting for fattier meat products such as beef and pork.
2. Eat less sugar. Sugar makes a huge contribution to a high BMI. An average person consumes much more sugar than is recommended. The recommended daily amount of sugar is a maximum of 90 grams per day, according to the Nutrition Center.
   • Pay attention when eating your breakfast. Many breakfast cereals contain added sugars. If you enjoy eating cereal for breakfast, check the package label to determine how many sugars are in one serving. Consider eating oatmeal or low-fat yogurt with fruit from now on.
   • Beware of foods with added sugars. Many foods, such as canned soups and pastas, are high in added sugars.Always check the label of the products when you are shopping. Go for products that contain less sugar or are sugar-free.
   • Avoid sugary drinks. Try switching from sugary drinks to sugar-free varieties. Avoid adding sugar to your morning cup of coffee. Fruit juices, often seen as a healthy option, actually often contain more sugar, but less beneficial nutrients than real fruit.
3. Watch out for empty carbs. Empty carbs can be just as bad as sugars when it comes to causing obesity. Foods containing refined or white flour have little to no nutritional value and will make you feel hungry again not much later. Processed foods are often high in empty carbohydrates and also contain unhealthy amounts of salt and sugar. Go for whole grains and products with wheat instead of processed or refined varieties.
4. Avoid the quick fixes and “trendy” diets. Trendy diets and other quick fixes often promise amazing results in a short amount of time. You should realize that such diets can sometimes help in the short term, but are no better than conventional diets and long-term lifestyle changes. Some of these trendy diets will actually be worse, as it is difficult to stick to the rules of the diet for a longer period of time. Instead, focus on complete lifestyle changes. Be aware that losing one or two pounds a week is a healthy amount. Any diet that promises greater amounts than that is most likely unhealthy or unrealistic.

Part 2 of 3: Get more exercise

1. Make sure you get plenty of exercise. If you want to change your BMI, make sure that regular exercise becomes part of your daily routine. Try to start a routine with the goal of lowering your BMI.
   • If you are struggling with overweight or obesity, you should exercise at least 150 minutes per week (ie five times thirty minutes per week). For example, you can take a brisk walk, run slowly and do aerobics. If you're not sure how to get started, you could enroll at a gym so you can experiment with the various fitness attributes and equipment there.
   • If 150 minutes feels too overwhelming, you could also start with 10-15 minute sessions to push yourself in the right direction. Any increase in the amount of exercise you get each day is a good start and a lot better than sticking to a sedentary lifestyle. If you don't feel comfortable in a gym, you could also get started at home with the help of fitness equipment and instructional videos.
   • If you're aiming for more significant short-term weight loss, try moving for 300 minutes a week. Keep in mind that as you get used to the more intense and longer workouts, you may need to increase the amount of exercise per week.
2. Try to get as much extra exercise as possible during the day. Exercise and exercise regularly is good, but a few hours in the gym a week doesn't mean you can do whatever you want the rest of the time. By simply getting more exercise throughout the day you can burn calories and work on lowering your BMI. Make minor adjustments. Park your car further away from the supermarket entrance. Go to the store on foot, if possible. Do more household tasks that involve a lot of movement. Try to take up a new hobby that makes you move more intensively, such as gardening or cycling.
3. Seek professional guidance. If you want to move from a sedentary lifestyle to an active lifestyle, it is important that you do not overload yourself. Running too fast can lead to physical problems. Discuss your situation with a personal trainer and doctor before starting your new routine. A medical specialist or fitness expert can determine your current health status and advise you on the routine that is best for you.

Part 3 of 3: Seek outside help

1. Discuss weight loss with medication with your doctor. If your BMI is over 30 or if you have medical conditions such as diabetes, your doctor may prescribe medication to help you lose weight. Such drugs, in conjunction with a healthy diet and exercise, will promote weight loss.
   • Your doctor will assess your current health and review your medical history before prescribing the medications. Make sure to ask your doctor for exact instructions on how to use the prescribed medications. Be aware of the possible side effects of the medications you are taking.
   • If you are on medication for weight loss, you should be closely monitored by medical professionals. Your blood will be tested regularly and there will likely be several appointments with your doctor. Weight loss medications don't work for everyone and there is one big risk associated with these drugs. If you stop using such a drug, there is a good chance that you will immediately regain some of your lost weight.
   • In extreme cases, losing weight with surgery is an option. An operation will reduce your ability to eat. There are various types of surgery possible with the aim of weight loss and these are often only recommended for people with health problems due to obesity, so with a BMI above 35. Discuss with your doctor whether such an operation is for you and whether you qualify for it.
2. Seek other help. Many people are overweight or obese as a result of emotional or behavioral problems. Well-trained mental health professionals can help you diagnose such problems and teach you how to eat more healthily and manage cravings for certain foods.
   • When it comes to losing weight, 12 to 24 intensive therapy sessions are usually the most effective. Ask your doctor for a referral to a mental health professional who is experienced in weight loss and the treatment of binge eating disorders.
   • If you feel uncomfortable with intensive therapy, undergoing regular therapy, in which the sessions focus on the overarching psychological aspects, is also an option.
3. Find support groups. Such groups allow you to interact with other people who have the same or similar weight issues. Contact hospitals, gyms, and commercial weight loss programs in your area to find support groups. You could also seek support online if you have not been able to find a support group in your area.

Tips

• It is important to consider your physique when determining the number by which you want to lower your BMI. Remember that muscle weighs more than fat and therefore a muscular person will naturally have a higher BMI than someone of the same height who is less muscular. Conversely, a small person with an unhealthy fat percentage can have a normal BMI. For a more accurate measurement of your physical condition and health, it is wise to have your body fat percentage measured by a professional.

Warnings

• The Body Mass Index is not a reliable indicator of height to weight ratio for children, teenagers, bodybuilders, pregnant women, breastfeeding women and adults over 65 years of age.