How can I lower my body mass index if I am overweight?

Lowering your body mass index (BMI) should be one of your priorities if you have decided to lose excess weight. But, specifically, how can you reduce your BMI? We show you some concrete actions to achieve it.

Before you start, if you don't know How to calculate your BMI, Take a look at our Body Mass Index calculator to get to know yours and find out what category you belong to.

How to lower your body mass index (BMI)?

There are many ways to reduce your BMI and return to a healthier weight; to achieve this, follow these tips:

1. Have a healthier diet

Nutrition is key to lowering your body mass index. After all, bad eating habits are usually the main culprits of problems with BMI and being overweight.

So if you’re concerned about losing excess weight and lowering your BMI, you need to follow a healthy, balanced diet.

Make sure you’re getting enough calories, vitamins, and minerals. Above all, focus on adding more vegetables and fruits to your diet. 

If you get the nutrients your body needs, you’ll feel more satisfied and you’re less likely to eat more than you should.

In addition, having a balanced diet will help you to be healthier overall and have more energy, which can contribute to reducing your BMI through exercise and a more active lifestyle.

2. Define strict schedules for your meals

You should not only worry about what you eat, but also about the timing of your meals. Eating at any time increases the risk of overeating, so it is best to set specific times for each meal.

This way you'll have a regular eating rhythm; your body will thank you, and besides, you'll be less likely to feel the urge to overeat or consume more calories than you should.

3. Drink plenty of water (at least 2 liters per day)

Every day you should drink at least 2 liters of water if you are concerned about reducing your BMI. A study published in 2021, They found that people who drank the recommended amount of water per day (2 liters) were more likely to lose weight and, therefore, reduce their BMI.

Water is also essential for the proper functioning of your body; it helps to process toxins and expel them, to absorb nutrients, to circulation, etc. All of which contributes to your weight loss process.

4. Avoid overeating

Food overloads are not good for your body; apart from wreaking havoc on your stomach (exerting excessive strain on it), they also contribute to being overweight by raising your BMI. 

So if you want to keep your BMI at optimal levels, or if you’re interested in reducing it, avoiding overeating is a rule you won’t want to skip.

5. Chew well every bite when eating

Another key to lowering your body mass index is taking the time to chew well every bite of your food. Just by chewing your food well, you make it easier for your digestive system to work and reduce the impact of what you eat on your BMI levels.

By chewing, you also stimulate a feeling of satiety and eat more slowly, so you are less likely to eat more than you should.

6. Reduce the consumption of processed foods, soda drinks, and fried foods

Processed foods, soda drinks, and fried foods can have a terrible impact on your BMI, not to mention the amount of health problems they cause along with being overweight. 

Avoid consuming all of these types of foods and always substitute them with healthier alternatives, such as fruits.

7. Avoid sedentary lifestyle

Beyond poor diet, being sedentary can also significantly increase your BMI. If you want to reduce it effectively, you’ll need to exercise and adopt a more active lifestyle.

Even 150 minutes of physical activity per week can make a difference in your BMI and your overall health.

In addition to exercising, it is also advisable to walk more, spend more time doing physical activities at home, or sign up for a hobby that gets you moving, such as hiking. 

8. Seek professional help

If you have a high BMI, especially if it is above 30, It is advisable to consult a professional. that will evaluate your case and your entire situation so that you know what is best for you to lower your BMI and return to a suitable weight.

Professional help will allow you to make the changes you need with the assurance that they will be beneficial to you. and that they will not compromise your well-being or health.

Speaking of BMI: What is a healthy BMI and when should you worry?

A healthy or appropriate BMI will be between 18.5 and 25.. A BMI above 25 indicates overweight, more than 30 would qualify as obesity and more than 40 would be severe obesity. 

If your BMI is between 25 and 30, it is a good idea to change your eating habits and start doing physical activity to lose weight. 

However, if your BMI is higher than 30, it is best to consult a doctor. bariatric Have your case studied and be advised on the best way to lose weight, since at these levels excess weight seriously affects your health.

Do you need to lose weight, but you can't find the solution? Schedule a free assessment with our specialists.

If you have been struggling with being overweight or obese, and no conventional options (such as exercise or diet) have worked for you, contact our team and we will tell you how we can help you.