Your body mass index, or BMI, is a tool your doctor uses to determine whether you are at a healthy weight for your height. According to Harvard University Health Services, a BMI of between 18.5 and 24.9 indicates you are in a normal BMI range, while a lower number indicates a need for you to gain weight. Values between 25.0 and 29.9 indicate an overweight condition, and a BMI number higher than 30 puts you in the obese category. As you lose weight, your BMI will begin to fall, reducing your risk of developing complications from being overweight or obese.
Step 1
Understand the medical significance of your body mass index. An increased BMI generally puts you at a higher risk for certain cancers, developing diabetes or high blood pressure and suffering from heart disease or serious sleep problems. Begin to lower your BMI by committing to losing weight through diet and exercise.
Step 2
Determine your average caloric intake. Write down the quantities and types of foods you eat for two to four days. Understanding this helps you correctly compare your recommended caloric intake with your current intake. Use your doctor's recommendation or that of a reputable Internet caloric calculator to determine your ideal caloric intake.
Step 3
Remove unhealthy foods from your office and home. Donate or throw away the foods that are high in trans fat, fried foods, high-calorie, unhealthy foods, junk foods such as candy or processed foods with a high sodium content. Start fresh to help avoid temptation when trying to lose weight and lower your BMI.
Step 4
Substitute more natural foods in place of unhealthy foods. Choose fresh fruits, vegetables, fat-free or low-fat dairy, whole-grain crackers and lean proteins, which will help you stay within your calorie range while keeping you fuller than foods with empty calories.
Step 5
Decide how to monitor your calorie intake. Begin a food journal, join an Internet calorie-tracking website or use your cell phone to track your food choices. Each time you eat at home or at a restaurant, write down or enter both the type and quantity of food you ate. Tally the calorie column after each food entry to assess whether you are on track to meet your calorie goal for the day.
Step 6
Look at your calendar. Make small adjustments in your daily meal choices if you have a special lunch or dinner event later in the day. Eat 200 calories less during your regular meals to allow yourself an extra roll or a small slice of dessert at your event.
Step 7
Spur your BMI reducing-efforts by exercising. Use weights and perform aerobic exercise, both of which will help you lose weight. The American College of Sports Medicine recommends about an hour of aerobic exercise most days to lose weight and reduce your BMI. Walk or ride your bike longer to burn more calories. Lift weights to help your posture, build lean muscle mass and temporarily increase the speed of your metabolism.
Tips and Warnings
- Use a reliable bathroom scale to weigh yourself regularly. Plan your meals in advance on a paper or computer calculator. Grill or steam meats and vegetables to save calories from oil. Use the Internet to determine calories and fat in restaurant meals.
- Follow your doctor's advice on what an appropriate BMI is for you.
Things You'll Need
- Journal
- Weights
References
- Harvard University Health Services: BMI Calculator
- U.S. Department of Health and Human Services: Chapter 2: Adequate Nutrients Within Calorie Needs
- U.S. Department of Health and Human Services: Chapter 6: Calories + Nutrients = Food
- MyPyramid.gov: MyPyramid Plan
- Weight-Control Information Network: Energize Yourself and Your Family
- American College of Sports Medicine: Physical Activity & Public Health Guidelines
Member Comments