BMI stands for body mass index and is used to identify if you are at a healthy weight. Your body mass index is made up of two components: height and weight. Therefore, unless you are still growing taller, the only way to decrease your BMI is to lose weight. However, not everyone with a high BMI is unhealthy. BMI does not assess your body composition, so if you are heavy due to muscle, you will be incorrectly categorized. If you know that you have a high percentage of body fat and should reduce your BMI, a combination of exercise and proper nutrition will help you lose weight quickly.
Step 1
Record your daily food and drink intake for a week and calculate the calories you consume on average per day.
Step 2
Identify foods and drinks you can reduce or eliminate from your day. A pound of weight loss requires cutting out or burning 3,500 calories. If you want to lose a pound per week, you will need to create a deficit of 500 calories per day. Cut out sodas, juices and alcohol to quickly reduce the calories consumed.
Step 3
Perform cardiovascular exercise, such as running or biking. Complete 60 to 90 minutes of cardio five days per week to lose weight, recommends the American College of Sports Medicine.
Step 4
Lift weights. Strength training two to three days per week will increase your metabolism to allow you to burn more calories at rest, without noticeably changing your weight.
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