Body mass index, or BMI, is calculated by inputting your height and weight into a standard or metric system equation. If your BMI is 25 to 29.9, you are considered overweight and if your BMI is 30 or above, you are considered obese. On the other hand, if your BMI is less than 18.5, you are considered underweight. To improve your BMI in either direction, make some lifestyle adjustments.
Step 1
Lower your caloric intake to reduce your BMI. Monitor your daily calories for five days, add your totals together and divide by five to get your average. Reduce your total by 500 to 1,000 calories to create a deficit. When you have a deficit, your body will use up stored fat for energy and you will reduce your weight and BMI number. Increase your caloric intake by 500 calories if you have a low BMI. Utilize an online source like The Daily Plate to assist you with tracking.
Step 2
Select foods that are high in nutrients instead of empty calories. Forgo the brownies, doughnuts, coffee cakes, candy bars, ice cream sundaes and any other food that is high in saturated fat, sodium or sugar. Stick with foods like whole grains and whole grains products, lean meats, fish, venison, bison, fruits, vegetables, beans and low-fat dairy products. Select these foods if you are overweight or underweight.
Step 3
Eat more meals during the day to keep your appetite under control and to boost your energy levels. Have a small meal balanced with protein and complex carbs every two the three hours, starting with breakfast. Half of a whole grain bagel with peanut butter is a morning meal example. Hummus on whole wheat bread with lettuce and tomato is a midday meal example. Eat the same way if you are trying to put on weight, just increase your portion sizes.
Step 4
Drink water throughout the day instead of high-calorie beverages. Soft drinks, sugar-sweetened teas, lemonade, dessert coffees, processed fruit drinks and alcohol all have high amounts of calories and they all contribute to weight gain. Steer clear of these beverages and drink water instead. Water is not only calorie-free, but it also helps flush toxins from your system and it hydrates the body. Drink healthy fruit juices with no added sugar, low-fat milk and nectars in between your meals if you are trying to increase your weight.
Step 5
Build your aerobic capacity while you burn calories with cardiovascular exercise. Do any form of cardio four to five days a week to promote weight loss and reduce your body mass index. According to the American College of Sports Medicine, you may need to do 60 to 90 minutes of cardio to lose weight. Brisk walking, kickboxing, cycling, swimming and stair stepping are examples of cardio. Keep your cardio to minimal levels if you are trying to increase your BMI. Do no more 30 minutes of moderate cardio, two to three times a week.
Step 6
Exercise your muscles with strength training. Building muscle will increase your resting metabolism and contribute to more fat loss. Do exercises that target all of your major muscle groups like chest presses, upright rows, back rows, triceps extensions, biceps curls and step-ups. Work out twice a week on nonconsecutive days. If you are trying to lower your BMI, lift lighter weights and do higher reps. If you are trying to increase your BMI, lift the heaviest weights you can and do lower reps. High reps would be considered 12 to 15 and lower reps would be considered six to 10. Muscle adds weight and naturally increases your BMI.
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