7 Ways To Lower Your BMI

One of the main tenets to living a happy and healthy life is looking after your physical health. If you are reading this, then you are probably battling with your Body Mass Index (BMI).

So, what does this mean, and how do you do it? Let me tell you. Your BMI is a ratio of your weight to your height, which helps you and your doctor determine your weight category. So, for example, if your BMI is between 18.5 and 24.9 you are a normal weight or to be more exact a ‘healthy weight’. If your BMI is 25.0 and 29.9 you are overweight, if your BMI is 30 and higher, you are considered obese. If you are considered, you have a greater risk of getting sick and getting illnesses such as diabetes, high blood pressure, high cholesterol, and heart disease. Losing weight will not only reduce this risk but also improve issues like bladder control, sleep apnoea and depression. There is good news, relatively small changes in your weight can give you dramatic improvements to your health. To lose weight and lower your BMI, you will need a program that you can stick too long term. You will find below some tips of making changes to your diet, exercise, and general lifestyle that you can continue with over time. And if you not quite ready to lose weight read on anyway it will also help stop the weight gain. Any attempt to prevent your health from getting worse is the first step and you just need to keep climbing.

Set Realistic Goals

Always keep in mind, you need to set realistic goals, so first step is to stop the weight gain. Then focus on losing 5% of your weight, for 150Kg person that’s 5kg, if you are at risk for Diabetes that will cut that risk down. If you have hypertension your blood pressure will improve, you may even be able to lower your medication (with your doctor’s assistance and approval of course) So ultimately if you are an obese person and you eventually lose 15% of your weight and keep it off, that is true success if though it doesn’t meet your goal of being a specific clothes size.

As I tell a lot of people maintaining the weight loss is takes hard work, it is like a marathon over time with sprints and walks in between. So, I advise at each 5% weight loss slow down and take the time to get established with your new routine, so it becomes a habit. It is important to the break the cycle of your weight loss and gain. When you are comfortable and confident that you can maintain the new routine, then take on the next 5%

Self-Monitor

So, however you chose to cut or burn calories, research has showed that keeping record of how you are doing will improve your likelihood of success with your goals. When it comes to goals there is a fine line between motivation and frustration. So, see what works for you. You may want to check and record your weight daily or weekly (that is your own preference)

Keep track of the exercise that you do so you can either increase or decrease with a certain exercise weekly and be proud of what you do. Focus on the positive changes you are making to your lifestyle.

For your diet, try recording everything you eat for a while so you can look for places to improve on and cut down on like calories for example. After a while you can keep a record of the specific changes or interventions that you make. Look for triggers that derail you, it could be a place or a specific time of day, often its late-night binge eating.

Learn about Nutrition & Meal planning

There are so many diets out there to choose from you can get easily confused, its mainly because there is not one diet out there that will help everyone lose weight. So, chose one whether it be low-fat, low-carb or some other diet, but choose one that you can with for the beginning of your weight loss journey.

There is no doubt if you want to lose weight you have to restrict calories but while you are doing that you have to maximise your nutrition. So, one way to do that is by increasing your fruit and vegetable intake and cutting out processed, high calorie foods. These diets/ meal plans are rich in nuts, seed, beans, and complex carbs. You will also be encouraged to drink more water and drop high calorie drinks like fizzy cold drinks.

Speak to a dietician if you are unsure especially about what to eat but also tips on meal planning. It can take some time to learn good habits when it comes to shopping, cooking, and making healthy eating choices when you eat out.

Exercise

Exercise is a must to maintain weight loss and to prevent weight gain. The recommendations are at least 45 mins three times a week, but you can start slowly and work your way up to it. Ideally your workout will contain aerobic exercise like walking, cycling, or swimming and some resistance training like weights. This is important to burn calories, maintain your muscles and stay active in doing everything you want to do. But again, start where you are and what you can do and work your way up towards the recommendations. The most important thing is you start moving.

Get Support

Making changes in your diet and exercise program is tough, so if you can do not do it alone. Work with your family and friends so that everyone is eating better and getting a bit of exercise. As you learn about nutrition serve up healthier foods and your next family gathering, meet your friends for walks instead of drinks. You can also look for extra programs to assist you with starting and maintaining the work towards your goals.

Talk to your doctor.

Even with diet and exercise changed, some people need more help to lose weight. You may benefit from weight loss medication if your lifestyle changes are not sufficient, or if your BMI is higher than 27 and there is a weight related medical problem like diabetes or heart problem. When starting any exercise routine or a weight loss meal plan and you do have weight related medical conditions always consult your doctor first.

Stay Positive

Wherever you are with your weight and your general health, one thing you need to do is stay positive. Small changes do make a difference, plan to add a few new habits to your routine and just know you are on your way to a healthier new you. Celebrate the progress and not just the end goal of weight lost, or clothes cm dropped. The first 5% of weight loss will help you dramatically and improve your health, even if you do not quite see it yet.