Body mass index, or BMI as it is often called, is a parameter used by clinicians to determine your body fatness and health risks. Having a BMI from 25 to 29.9 is considered overweight and anything over 30 is considered obese. If you are in your recommended range and want to maintain this, you need to take an approach that is similar to losing weight but not quite as extreme.
Step 1
Follow a sensible diet plan. Stay away from high amounts of deep fried foods, fast food, candy, pies, cookies, cakes and frozen dinners. Eat mainly nutrient-dense foods like lean meats, fruits, vegetables, seeds, nuts, whole grains and beans. Treat yourself to a high calorie meal or snack once a week so you do not feel deprived. Exercise discipline by walking away from the table as soon as you are done and do not come back for seconds.
Step 2
Regulate your intake of liquid calories. Calories in the form of beverages add pounds just like food calories. Keep your intake of sweetened teas, soda pop, slushies, milk shakes, dessert coffees and lemonade to a minimum. Also watch your intake of alcohol. According to Harvard School of Public Health, moderate drinking is up to one drink per day for women and up to two drinks per day for men. Follow these guidelines so you do not feel deprived, but do not overdo it.
Step 3
Increase your meal frequency to keep your appetite under control. Eating a meal, then waiting a long period of time before eating again can make you hungry and cause you to overeat. Prevent this from happening by eating balanced meals no more than three hours apart. Combine protein and complex carbs in every meal. A bison burger on a whole wheat bun with lettuce and tomato is a meal example.
Step 4
Perform cardio four to five days a week to keep your weight under control. According to the American College of Sports Medicine, 30 minutes of cardio reduces the risk for chronic diseases and 60 to 90 minutes of cardio promotes weight loss. If your BMI is already normal, opt for the 30-minute recommendation. Increase your time to the higher amount if you notice you are gaining weight. Do any form of cardio that causes you to breathe heavy, such as power walking, running, biking, swimming or step aerobics.
Step 5
Build muscle through weight training to promote a higher metabolism. Do exercises that target all of your major muscle groups like bench presses, shoulder presses, back rows, triceps dips, biceps curls and squats. Work out two to three times a week, do 10 to 12 reps and three to four sets.
Step 6
Check your BMI every four weeks to make sure you are in your recommended range. Use the equation weight in kilograms divided by height in meters squared to figure out your BMI. Convert your weight into kilograms by dividing it by 2.2. Convert your height into meters squared by multiplying by .0254. Take 180 lbs. and 72 inches for example. The equation would be 82/3.3. This comes out to a BMI of 25, which is considered overweight.
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