9 Steps That Have Been Proven to Reduce BMI

Body mass index, or BMI, is a topic that physicians often discuss. You may even be able to recall your own BMI, particularly if you were informed that it was in the dangerous range.

According to Patrick M. O'Neil, PhD, director of the weight management center at the Medical University of South Carolina (MUSC) and professor in the department of psychiatry and behavioral sciences, your BMI is technically used "as a good — though rough — indicator of how much fat mass you're likely to have."

By dividing your weight in pounds by your height in square inches, multiplied by 703, you may get your BMI. According to the Centers for Disease Control and Prevention, you may use this formula to get your number: weight (lb) / [height (in) × height (in)] x 703. (CDC).

Use the National Heart, Lung, and Blood Institute's online calculator to determine your BMI and where you fall within the range.

The categories for the BMI ranges are as follows:

BMI values between 18.5 and 24.9 are considered normal weight, whereas values between 25 and 29.9 are considered overweight.

A BMI of 30 or above is considered obese.

Although it's often discussed how being overweight or obese is detrimental for your health, that's not the whole story. According to Dr. O'Neil, "If we were being more exact, we'd say extra body fat is hazardous for your health." Increased blood pressure, blood sugar levels, and cholesterol are all associated with excess body fat, particularly visceral fat, which covers the body's interior organs and accumulates there. These factors may all increase your risk for diseases including type 2 diabetes and heart disease. Only a link exists between BMI and that; typically, the greater the BMI, the more fat you are likely to be carrying.

In terms of what it can and cannot tell you about your health and if you need to reduce weight, BMI has its limits. Age, sex, ethnicity, and muscle mass, as noted by the CDC, may distort BMI as it pertains to body fat. For instance, your BMI may imply that you're fat while you're really fit if you're very athletic and have a lot of muscle mass. O'Neil continues, "With BMI, you can't argue that it delivers definitive confirmation that someone has extra body fat.

However, your doctor may urge you to lose weight, which would likely reduce your BMI, if your waist circumference also suggests that you are at risk for health issues and your BMI is in the upper range. The CDC recommends a waist circumference of fewer than 40 inches for males and less than 35 inches for women who are not pregnant.

1. Determine Your Personal BMI Accurately

There are several BMI calculators online, but you should acquire your official BMI measurement from a person who is weighing you and measuring your height at your doctor's office. "Most of us will claim we weigh less than we do and that we are a little bit taller if you ask us how much we weigh. According to O'Neil, it would result in an underestimate.

2. If you're attempting to lower your BMI, set a realistic goal.

According to the CDC, losing only 5 to 10 percent of your body weight may have a significant positive impact on your health. (5) For some individuals, this indicates that your BMI may still fall inside the overweight zone, which may be acceptable.

"Getting to a BMI in the normal range for everyone with a BMI of 30 or higher is unachievable and pointless. According to O'Neil, the health importance of BMI is not determined by its current value but rather by whether it has increased or decreased over time. In other words, it all depends on how much progress you're making toward greater health in the future. You should aim to drop a manageable quantity of weight before reassessing your results.

3. Monitor Your Weight Loss Development Closely

Know your current position as well as your position from yesterday. Give yourself a pat on the back after that. Self-monitoring is crucial for weight management, according to O'Neil.

For a few days, he advises keeping a meal journal or tracking your caloric intake to figure out your actual eating patterns. He says that many people may return and confess, "I never realized how much I ate."

It can be the wake-up call you need to alter your behavior. Use whatever approach makes you feel the most comfortable, whether that's journaling or utilizing a smartphone app. According to a research, individuals lost more weight over the course of six months the more often they used a web app to monitor their eating habits.

4. Be Aware of Your Movement

You must be aware of your amount of physical activity, just as you should be while watching your dietary consumption. Everyone who enrolls in the program at the Weight Management Center at MUSC receives a Fitbit activity tracker, which makes it simple to measure and record your daily activities. (Taking the stairs by foot counts!) There are several applications available to you whether you use an Android or iPhone, as well as fitness monitors you may wear on your wrist, even if you're not enrolled in a program.

5. Regularly Weigh Yourself to Determine What Is (and Isn't) Working

Step on the scale once a week. Next, record your weight (this is easy to do via an app, or you can DIY using a graph, like the one from MUSC). (7) In this method, you'll be able to decide if you need to alter your weight reduction strategy or stick with it.

6. Start moving by choosing a workout.

You'll want to exercise if you know you need to start exercising more and your activity log supports this. That doesn't necessary entail starting a kickboxing or CrossFit regimen.

According to O'Neil, "I warn them that completing the hardest workout you can find won't get you more points." He advises choosing an activity you like or can do, like hiking or dog walking, and making it your go-to exercise.

7. Establish fitness goals You're thus more likely to stay on course.

Saying you're going to start exercising "more" is not sufficient. Make a plan instead.

Plan the days and times you'll walk for 20 minutes three times this week. For example, go for a stroll after work on Mondays, Wednesdays, and Fridays. Additionally, keep in mind that you may cut it down to 5 or 10 minutes if necessary.

O'Neil suggests that you concentrate on an activity's length and intensity after you've developed the habit of performing it.

8. To ensure that your diet is effective for you, clean up your eating.

There is no lack of diet advice for those who desire to reduce weight. Additionally, research shows that the greatest approach to weight loss is concentrating on both nutrition and activity.

However, research shows that the quality of your food may matter more since diets vary so much depending on the individual – your colleague may swear by eating low-carb while you would find it terrible.

For instance, a research discovered that although meals like fruits, vegetables, whole grains, nuts, and yogurt were linked to weight reduction, items like potato chips, processed meats, red meat, and sugary drinks were linked to weight gain.

9. Continue Being Consistent Even If You Don't See Results Immediately

Keep going even if it seems like the weight isn't coming off quickly enough. The only way to lose weight permanently, according to studies, is to make persistent attempts to eat healthily, walk more, and maintain other good weight-controlling behaviors (including getting enough sleep). Researchers discovered that individuals were more inclined to give up on their objectives when their weight fluctuated, potentially as a result of inconsistent efforts. Keep in mind: You can do this.