The acronym "BMI" stands for "body mass index." This is a parameter that is figured out by dividing your weight in kilograms by your height in meters squared. If your BMI is 30 or above, you are considered obese and you are subjected to all of the complications that obesity brings with it. You can do something about it by making some key lifestyle changes revolving around your current activity levels and diet plan.
Step 1
Eliminate all the high-fat, high-sodium, high-sugar foods from your diet. This includes burgers, fries, cupcakes, frozen dinners, white bread, ice cream sandwiches, chips and candy bars. Eat foods with more nutritional value like lean meats, eggs, fish, whole grains, fruits, vegetables, nuts, low-fat dairy and whole grains.
Step 2
Reduce your intake of alcohol and any other beverage that contains calories. Liquid calories can still lead to weight gain, and if you are serious about lowering your BMI, give them up. Drink water as your main source of liquids instead. Aim for at least 8 cups a day. To liven up the flavor, add lemon or cucumber slices.
Step 3
Eat a meal as soon as you get up in the morning. According to the Mayo Clinic, eating breakfast gets you on track to make healthy choices all day. Prepare a meal that is high in fiber such as a bowl of whole-grain cereal with low-fat milk.
Step 4
Consume small meals every few hours for the rest of the day to keep your metabolism elevated and to balance your energy levels. Combine complex carbohydrates and protein with every meal. A lean sirloin steak with a baked yam and steamed broccoli is a good example of a healthy meal. Eat every two to three hours.
Step 5
Walk briskly to burn calories and lose weight throughout your body. Do any form of cardio that you enjoy for 45 to 60 minutes, four to five times a week. Running, elliptical training, stair climbing, jumping rope, kick boxing, rowing and swimming are other examples if you do not like walking.
Step 6
Lift weights to build muscle. Muscle is metabolically active and by building it, you can burn more calories around the clock. Do a full body workout two to three times a week on nonconsecutive days. Bench presses, shoulder presses, bent-over rows, triceps extensions, biceps curls and squats are examples of exercises. Aim for 10 to 12 reps and do three to four sets.
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