Body mass index (BMI) is a determination of your height in relation to your weight. Doctors and fitness trainers use this parameter as a guide to estimate your risk of health conditions. If your BMI is 25 to 29.9, you are considered overweight, and if your BMI is 30 or over, you are considered obese. If this is the case, you are at risk for health complications, such as high blood pressure and diabetes. You can achieve a normal body mass index by making some changes to your lifestyle.
Step 1
Reduce your intake of unhealthy foods. Give up the french fries, pizza, burgers, chips, cakes, cookies and candy bars. Eat nothing but nutrient-rich foods like low-fat dairy, fruits, vegetables, whole grains, beans, lean meats and fish.
Step 2
Decrease your intake of overall calories to promote weight loss. Determine your average daily intake and reduce it by 500 to 1,000 calories. Use an online resource, like the Calorie King website, to determine caloric amounts of food if you need help.
Step 3
Eat small, balanced meals throughout the course of the day. This can help increase your metabolism and prevent overeating. Combine complex carbs and protein with all of your meals, and eat every 2 to 3 hours. Baked salmon with steamed broccoli and quinoa is a meal example.
Step 4
Drink water as your only source of liquid beverages. Soda, lattes, fruit drinks, slushies, sweetened teas and alcohol are all high in calories and they can lead to weight gain, just like food calories. Give them up and replace them with water to save yourself calories and to hydrate your body. Aim for eight to 10 cups of water daily.
Step 5
Perform cardiovascular exercise. Do any type of cardio that you enjoy as long as it gets your heart rate elevated. Running, indoor cycling, elliptical training, stair climbing, rowing and fast-paced walking are all examples. Aim for 60 to 90 minutes of cardio, four to five days a week.
Step 6
Lift weights to build muscle and increase your metabolism while you are at rest. Do exercises that target all your major muscle groups, such as bench presses, shoulder presses, back rows, triceps extensions, biceps curls and lunges. Perform 10 to 12 reps, three to four sets, and work out two to three times a week.
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