Body mass index, or BMI, is a parameter that classifies your risk of health complications. It is determined by dividing your weight in kilograms by your height in meters squared. When you have a BMI of 30 or higher, you are considered obese. According to the American Heart Association, people with a BMI of 30 or greater are more apt to develop cardiovascular disease. The best way to burn fat and reduce your disease risk is to make changes to your exercise and eating habits.
Step 1
Reduce your intake of calories. Begin by tracking what you currently eat and drink for a full day. Cut back by 500 to 1,000 calories to promote a caloric deficit. This will lead to about 1 to 2 lbs. of weight loss a week, according to Medline Plus.
Step 2
Fill up on low energy density foods. Low energy density foods are low in calories and take up a sizable amount of volume, according to MayoClinic.com. Base your diet on low energy density foods like greens, fruits, vegetables and whole grains. These foods also contain dietary fiber, which helps fill you up.
Step 3
Eat more times throughout the course of the day. Have a meal upon waking, and continue to eat small, balanced meals every two to three hours. This will keep your appetite regulated and boost your energy levels according to Calories Per Hour. An apple with half a handful of cashews is a meal, for example.
Step 4
Skip the beer and soda pop. Avoid all beverages that contain empty calories, such as fruit punch, dessert coffees, sweetened teas and milk shakes. Drink water as your sole beverage to spare yourself calories and to keep your body hydrated.
Step 5
Pick a form of aerobic exercise that you enjoy and perform it regularly. Choose something that will keep you motivated, such as running, fast-paced walking, indoor cycling, kickboxing, cross-country skiing or jumping rope. Aim for 45 to 60 minutes and work out four or five days a week.
Step 6
Increase your muscle mass by lifting weights. By adding muscle to your body, you will boost your resting metabolism. Do exercises that target all of your major muscle groups like chest presses, upright rows, back extensions, triceps dips, twist curls and squats. Perform 10 to 12 reps, do four or five sets and work out two or three days a week on nonconsecutive days.
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