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Body Mass Index

How to Reduce Your Body Mass Index (BMI)

BMI is a term we regularly hear in the world of fitness. The Body Mass Index is calculated by dividing your weight in kg by your height in meters squared.

Here is how BMI is categorized:

  • Underweight is a BMI less than 18.5
  • Normal weight is a BMI between 18.5 and 24.9
  • Overweight is a BMI of 25 to 29.9
  • Obesity is a BMI of 30 or greater

If your BMI is above 25, you have to work towards bringing your weight down, which can be done by following these tips.

1. Get an Accurate BMI Measured:

The first step is to calculate your BMI accurately. You cannot make mistakes here; hence check your height and weight carefully and use this BMI Calculator to accurately measure your BMI. This will help you understand the next step in your fitness journey.

2. Set a Realistic Goal:

If you have to lose 40 pounds, do not make an aim to lose it all in a month. This is not realistic, and you will definitely fail. Failure causes discouragement and lack of motivation, which may only result in stress and overeating. Instead, realistically make a plan to gradually lose weight. Aim to lose about 4-5 pounds a month and not more than that.

3. Track Your Progress Regularly:

Weighing yourself once a week is essential to know how you have progressed that week. Many people get scared to weigh themselves, and they keep pushing this until they do not realize that they are only gaining more. Once you weigh yourself, it gives you a reality check, and you know your next steps.

4. Monitor Your Steps:

You should complete at least 10,000 steps a day; hence, wear a steps counter watch every day to ensure you are on your feet enough throughout the day instead of just being sedentary the entire day.

5. Choose a Workout that Works for You:

It is obvious that you have to include exercise in your daily routine to lose weight. Choosing a workout that does not interest you will only lead to failure, as you may discontinue it soon. Figure out the form of exercise you enjoy and stick to that instead.

6. Set Short Targets:

If you need to lose 50 pounds, do not set a goal to lose all of it in 5 months. You will get really tired of waiting to get to the final result. Instead, set short goals like losing 5 pounds every month. This way, you will be able to achieve it quickly and celebrate your achievement. This only will motivate you to slowly reach your final goal.

7. Stay Away from Fads:

The urge to lose weight fast leads to people following fad diets. These diets do work, but only till you stay on them. As soon as you decide to switch to your regular meals, your weight will increase exponentially and cross what it was before you started dieting. Many people end up gaining more weight than they initially started. Hence, stay away from any fad diets.

The Bottom Line:

Maintaining a healthy weight does not mean you starve yourself to reach there. This has to happen gradually over a period of time. Weight loss needs to be done healthily while you stay away from fads.

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