A BMI (body mass index) reading is a parameter used by medical and fitness professionals to evaluate your risks for health conditions. It is based on a relationship between your height and weight. If you have a high BMI, this puts you into a category of overweight or obese. According to the National Institute of Diabetes and Digestive and Kidney Disorders, if you are overweight or obese, you may be at risk for type 2 diabetes, metabolic syndrome, sleep apnea, osteoarthritis and certain types of cancer.
BMI Reading
Step 1
Determine your weight in kilograms. Weigh yourself first thing in the morning on an empty stomach with little to no clothing. Multiply your weight by .4536 to get this number. As an example, if you weigh 250 lbs. that would be equivalent to 113 kg.
Step 2
Measure yourself in inches and convert it to meters squared. Determine your height without wearing shoes. Use 5'10" as an example. This would come out to 70 inches. Multiply 70 x .0254 and you get 1.78 meters. Square this number and you get 3.17 meters.
Step 3
Input your data into the BMI equation to get your reading. The equation is weight in kilograms divided by height in meters squared. Using the examples from steps 1 and 2, the equation would be 113/3.17. Your BMI would be 36. Anything over 30 is considered obese, so you would fall into the obese category if this was your actual BMI.
Lowering Your BMI
Step 1
Eat foods that are nutrient-dense. Give up fast foods, deep fried foods, sweets, baked goods, heavy sauces and white refined bread products. Eat nothing but fruits, vegetables, lean meats, fish, whole grains, beans and low-fat dairy products.
Step 2
Reduce your intake of food to create a calorie deficit. Cut your intake by 500 to 1,000 daily calories. This can cause your body to burn stored fat for energy, and it can promote weight loss as well.
Step 3
Eat multiple times during the day to boost your metabolism, keep your appetite under control and to increase your energy levels. Craft meals that are balanced with protein and complex carbs. Tuna salad on whole wheat bread with lettuce and tomato is a good meal example. Be sure to have your first meal as soon as you get up. Do not go more than three hours without eating something.
Step 4
Cut back on the liquid form of calories. This includes soda, lattes, fruit punch, sweetened teas, slushies, milk shakes and alcohol. Drink water instead as it is calorie-free and can help hydrate your body. Aim for eight to ten cups a day.
Step 5
Increase your caloric expenditure by partaking in cardiovascular exercise. Do any form of cardio you enjoy as long as it gets your heart rate elevated. Running, kickboxing, inline skating, arc training, stair climbing and fast-paced walking are all examples. Aim for 60 to 90 minutes of cardio, three to four days a week. Train with weights as well to build metabolically active muscle. Do exercises like chest presses, shoulder presses, back rows, triceps extensions, biceps curls and lunges. Do ten to 12 reps, three to four sets, and work out two to three times a week.
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