How to Lower Your BMI

BMI stands for Body Mass Index and is a measurement of body fat in proportion to height and weight. The BMI isn’t a perfect measure of your general health, but it can help you figure out whether you’re underweight or overweight.

Body Mass Index can be calculated by doctors and health experts, however, a BMI calculator can also be utilized. All you need is your height in centimeters and your weight in kilograms, and you can use a chart like the one below or the NHS’s interactive BMI calculator to get an estimate of your score.

A healthy BMI for persons over the age of 20 is between 18.5 and 24.5. Anything less than this indicates that a person is underweight, and anything more indicates that a person is overweight or obese (30 to 39.9). However, several additional characteristics must be considered when calculating a person’s BMI — some athletes, for example, have a BMI that indicates they are overweight because muscle weighs more than fat.

A high BMI increases a person’s risk of heart disease, renal disease, diabetes, high blood pressure, stroke, and certain malignancies, hence maintaining a healthy BMI score is critical. If you’re wondering how to keep your BMI in the healthy range (18.5-24.5), check out our top ideas below. And don’t worry, it’s not difficult.


BMI Calculatating Formula

BMI formula: weight (in kilograms) divided by height squared (in meters), expressed as kg/m2.

  • Formula: Weight (kg)/[height (m)]2
  • Example: weight = 60 kg and height = 1.50 m
  • Calculation: 60/ (1.50)2= 60/2.25=26.67

In the English System, it is calculated as follows: your weight (in pounds) divided by height squared (in inches) multiplied by 703.

  • Formula: [Weight (lb)/height (in)]2 x 703
  • Example: weight = 180 lb and height = 68 in
  • Calculation: [180/ (68)2] x 703= [180/4624] x 703= 27.37
CategoryBMI range – kg/m2
Severe Thinness< 16
Moderate Thinness16 – 17
Mild Thinness17 – 18.5
Normal18.5 – 25
Overweight25 – 30
Obese Class I30 – 35
Obese Class II35 – 40
Obese Class III> 40

BMI Chart

Easy Ways to Lower Your BMI (Body Mass Index)

Get More Sleep

When you don’t get enough sleep, you’re not simply grumpy. Sleep deprivation has also been linked to weight increase in studies. Getting enough sleep prevents weight gain from late-night munching and allows the body to burn calories more energetically. To maintain a healthy weight and increase your well-being, aim for eight to nine hours of sleep each night. Get advice on how to sleep better at night.

Watch your calories

You must consume less calories than you expend to lower your BMI. Don’t get carried away. Begin by reducing your daily calorie intake by 500 calories, which will result in a weekly weight loss of around a pound. One method is to avoid eating in front of the television. According to University of Massachusetts research, watching TV increases your calorie intake by up to 288 calories. Instead, eat at the table and take a leisurely walk instead of watching TV for an hour. You’ll burn 527 calories total.

Brush those chompers

Have you ever washed your teeth before drinking an orange juice sip? The beverage was most likely sour. When you’re attempting to prevent snacking after dinner, this can be beneficial. Instead of brushing your teeth shortly before night, try doing so earlier in the evening. You’re less likely to nibble on empty calories later in the evening after brushing your teeth.

Keep a food diary

Keep track of everything you consume. Many apps and websites are available to assist, or you can utilize the tried-and-true pen and paper method. Make a list of potential problems, such as that mid-afternoon snack. This procedure will make you feel more responsible for your daily eating habits. You may believe you’re eating well. Writing down every mouthful, on the other hand, makes you conscious of the calories you’re consuming without even realizing it. A single handful of nuts can add up to more than 100 calories.

Candy dreams

It’s not true. Allow yourself to fantasize about the chocolate bar or gummy bears you spotted at the store checkout. Simply do not purchase them. Researchers from Carnegie Mellon University in Pittsburgh discovered that thinking about your favorite delicacies can help you eat less of them because your brain has already “experienced” them.

Prep your meals

Meal planning keeps you from picking up takeout on your way home from work. Scrutinize cookbooks, periodicals, and websites on Saturday afternoon to figure out what nutritious foods and meals you’ll eat in the approaching week. On Sunday, go grocery shopping with a list in hand. After that, spend the rest of the weekend preparing food, such as cooking/freezing meals or chopping veggies. Learn how one woman went from dieting to creating delicious meals.

Watch little bites

Yes, it could only be a smidgeon of a taste. However, those bites and licks add up in calories. A free pizza sample from the supermarket. A smidgeon of the sweets your coworker brought in. At the diner, a lick of your son’s ice cream. If you’re not hungry or the food isn’t on your meal plan, your best chance is to skip it.

Make hydration fun

According to a study published in the Journal of Clinical Endocrinology and Metabolism, drinking ice-cold water can help you burn up to 490 calories each week throughout the day. According to other studies, drinking water before a meal can help you eat less. Just keep track of how much you’re drinking. Consider investing in a reusable water bottle with a capacity of at least 20 ounces. That way, you’ll know exactly how much water it carries and may refill it as often as necessary. Fresh lemon, cucumber, mint, or any other fruit or vegetable can be added. Not only does it add to the flavor, but it also encourages you to drink it because you took the time to do something nice.

Increase your activity level.

You can only go so far on a diet. Exercise aids in the development of lean muscle tissue and the loss of fat, resulting in a shift in body composition. Increase your physical activity. It isn’t difficult. Instead of taking the elevator, take the stairs, walk to work if possible, ride a bike, play outside with your kids, or walk the dog.

What to Eat to Lower BMI?

Reducing the number of calories you consume will help you lose weight, as the calories in foods can quickly mount up. Entering a calorie deficit, or eating less calories per day than you burn, will prevent you from ingesting excess fat, which will raise your BMI. Starting to cook more for yourself will help you keep track of your meal quantities and calorie intake.

Check food labels to make sure you’re getting the least amount of saturated fat possible and avoiding the fats found in fried and baked items.

Make a new shopping list

Vegetables and fruits

Adding five servings of fruits and vegetables to your daily diet will boost your nutrition while also filling you full. Vegetables, in particular, are high in the nutrients our bodies require to feel fulfilled while also being low in calories. If vegetables aren’t on your regular grocery list, dressings, herbs, and spices might help them become more attractive.

Whole grain substitutes

Sugary soda drinks, as well as high-sugar foods such as sweetened cereal, chocolate, and pastries, should be avoided.
Whole grain foods should be substituted for starchy foods like bread, flour, and rice. Whole-grain foods are less processed than white grain foods and have much more fiber and natural nutrition.

Snack attack

When shopping, it can be tempting to buy snacks, however snacks like crisps and chocolate can be high in calories. When hunger strikes, buy some chewing gum to replace these snacks, and drink a large glass of water to stave off hunger.

Change your eating habits.

Ditch highly processed foods

Processed foods should be avoided in your diet, with the rule of thumb being that the more processed a meal is, the worse it is for your health. Foods that are highly processed include:

  • Highly processed carbohydrate — raises blood sugar levels dramatically
  • Man-made fats
  • Glucose, sugar, and salt have been added.
  • Preservatives in abundance
  • Little fiber

Fiber Intake

Increasing your fiber intake will provide you with more energy while also aiding in the regulation of your body’s processes.
Following increased fiber, your BMR (Basal Metabolic Rate), which is the number of calories required to maintain your body operating at rest, will increase. This can also help you lose weight more quickly.

Whole grain components and products will also help you increase your fiber intake, white whole wheat flour and oatmeal are other excellent sources of fiber.

Make use of protein

Protein has a lot of advantages over carbohydrates and fat since it contains fewer calories per gram and keeps you feeling full for longer. If you’re watching your calorie intake, choose lean meats like chicken breasts and pieces of red meat with the fat removed. Eggs are a powerful and varied option, and beans and lentils are excellent options for vegetarians and vegans.

Lean Meat

Because it includes much more protein and less fat and carbohydrate, eating lean meat can help you lose weight. Chicken is typically very lean, with the white flesh carrying less fat than the meat found on the thighs or wings. Red meats like beef and pork are also healthy, with the leanest cuts containing more nutrients like vitamin B, iron, and zinc.

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