Your BMI, or body mass index, is a measurement of weight compared to height, and is the most commonly used measurement of obesity, according to MayoClinic.com. Since an excessively high BMI is associated with numerous medical problems, keeping your BMI within the healthy range of 18.5 to 24.9 is an important goal. To reduce your BMI to 21.8 -- or any number within the normal range -- you'll need to follow healthy diet and exercise guidelines.
Step 1
Cut calories through consuming smaller portions. The American Dietetic Association states that losing weight requires taking in fewer calories than you burn through physical activity. Eating smaller portions will cut substantial calories from your daily diet and help you lose extra pounds and achieve a lower BMI. Try serving yourself from smaller dishes to help you feel more satisfied with smaller meals and snacks.
Step 2
Cut down on or eliminate high-calorie, low-nutrient treats and junk foods like cookies, candy, chips, ice cream, soda, fast food and pastries. While these foods are tasty and tempting, they provide little to no nutrition and yet contain loads of calories and are often high in saturated fat. By cutting them out of your diet, you will drastically decrease your daily calories to more effectively lose weight and reduce your BMI.
Step 3
Eat healthy foods from all the main food groups, advises the American Dietetic Association. Include fruits and vegetables, whole grains, lean sources of protein, low-fat or non-fat dairy, and healthy fats from fish, nuts and seeds. Substitute these healthy, lower-calorie foods for the low-nutrient, high-calorie foods you are cutting out of your diet.
Step 4
Engage in frequent cardiovascular exercise, which burns tons of calories to burn fat and blast away excess pounds. Try running, brisk walking, playing team sports, skating, dancing, swimming or bicycling, ideally for 30 to 60 minutes on most days of the week, to get your BMI down to 21.8 or below.
Step 5
Try strength training. Target each muscle group in your body, performing two to three sets of 8 to 12 repetitions of each strength move. You can use weight machines, resistance bands or free weights for strength-training workouts, which build muscle and speed up your metabolism. This will help you lose fat and successfully lower your BMI.
Things You'll Need
- Athletic shoes and clothing
- Exercise equipment
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