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  • How To Decrease BMI? An Ultimate Guide
November 15, 2022

With rising obesity rates, it’s more important to understand how to decrease your BMI. Body Mass Index (BMI) measures body fat based on height and weight. It’s used to screen for weight categories that may lead to health problems. A BMI of 30 or higher is considered obese, while a BMI of 25-29.9 is considered overweight.

Maintaining a healthy weight is important for overall health and can reduce the risk of developing chronic conditions such as heart disease, stroke, and type 2 diabetes.

This blog post will explore decreasing BMI through diet, exercise, and lifestyle changes. Also, we’ll look at reaching the ideal BMI range for both men and women. Let’s get started.

healthy lifestyle on ketogenic diet eating clean keto food good in picture id1311936090
Healthy lifestyle on ketogenic diet, eating clean keto food good health dietary in heart dish with aerobic body exercise, gym workout training class , weight scale and sports shoes in fitness center

1. Diet

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Grilled chicken meat and fresh vegetable salad of tomato, avocado, lettuce and spinach. Healthy and detox food concept. Ketogenic diet. Buddha bowl in hands on white background, top view

Eating a healthy diet is one of the most important things you can do to decrease your BMI. Focus on eating plenty of fruits, vegetables, whole grains, and lean proteins. Avoid processed foods, sugary drinks, and excessive amounts of saturated and unhealthy fats.

It’s also important to pay attention to portion sizes. Overeating can lead to weight gain, even if you eat healthy foods. Also, be sure to drink plenty of water. Staying hydrated helps to keep your metabolism functioning properly and can also help to reduce hunger and cravings.

For portion control, use smaller plates and bowls. This will help to trick your brain into thinking you’re eating more than you are. Also, make sure to eat slowly and mindfully. It takes about 20 minutes for your brain to register that you’re full, so eating slowly will help you to avoid overeating.

2. Exercise

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In addition to diet, exercise is another important factor in decreasing BMI. Regular physical activity helps to burn calories and can lead to weight loss. It’s also been shown to improve overall health and reduce the risk of chronic diseases.

Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Moderate-intensity activities include walking, biking, swimming, and light jogging. You can also break up your exercise into shorter 10-minute sessions throughout the day.

If you’re just starting out, begin with what you can handle and gradually increase your activity level as you get more fit. It’s also important to find an activity that you enjoy so that you’re more likely to stick with it.

3. Lifestyle Changes

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In addition to diet and exercise, you can make other lifestyle changes to help decrease your BMI.

  • Managing stress levels is important for weight loss and overall health. When we’re stressed, our bodies release the hormone cortisol. This can lead to increased appetite and cravings for unhealthy foods. It can also contribute to weight gain. Try to find healthy ways to manage stress, such as yoga, meditation, and deep breathing exercises. You can also try journaling or talking to a friend or therapist about what’s going on in your life.
  • Getting enough sleep is another important lifestyle change. Lack of sleep can lead to weight gain and increased appetite. It can also make exercising regularly and making healthy food choices more difficult. Most adults need 7-8 hours of sleep per night. If you’re not getting enough sleep, try to develop a bedtime routine and stick to it as much as possible. This can help to signal to your body that it’s time to wind down for the night.
  • You should also avoid smoking. Smoking cigarettes is linked to weight gain and increased appetite. It can also make exercising regularly and making healthy food choices more difficult. If you smoke, talk to your doctor about ways to quit.

4. Use a BMI Calculator

If you want to know your current BMI, you can use a BMI calculator. This is a tool that takes into account your height and weight to give you an estimate of your body fat percentage.

BMI calculators help track your progress over time and see if you’re on track to reach your goals. However, they’re not perfect. BMI is only one factor to consider when it comes to health. Other factors, such as body fat percentage and waist circumference, are also important.

5. See a Doctor or Dietitian

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Nutritionist giving consultation to patient with healthy fruit and vegetable, Right nutrition and diet concept

Talk to your doctor or a registered dietitian if you’re struggling to lose weight or decrease your BMI. They can help you create a plan that’s right for you and offer support along the way.

Losing weight is not easy, but it’s possible with commitment and hard work. If you need help, don’t be afraid to ask for it.


1. Is It Essential to Decrease BMI?

To a certain extent, yes. However, it is more important to focus on healthy lifestyle changes that will improve your overall health rather than just decrease your BMI. These changes include eating a healthy diet, exercising regularly, managing stress, and getting enough sleep. Also, avoid smoking cigarettes.

2. Can You Decrease BMI by Just Dieting?

No, you cannot. You need to make healthy lifestyle changes to decrease your BMI as per body composition, including diet and exercise. Also, it is important to focus on overall health rather than just decreasing your BMI.

3. What Are Some Foods That Help Lower Your BMI?

Some foods that can help you decrease your BMI include fruits, vegetables, whole grains, lean proteins, and healthy fats. Focusing on healthy eating habits rather than specific foods is also important.

4. What Exercises Help Attain Normal Or Healthy Weight?

Some exercises that can help you decrease your BMI include walking, running, biking, swimming, and strength training. Also, start slowly and gradually increasing the intensity and duration of your workouts.

5. Is Weight Loss Medication or Surgery Needed to Decrease BMI?

No, usually, medications or surgery are not needed to decrease BMI. However, these may be considered options in some cases, such as when someone is obese. If you are considering any type of weight-loss surgery, you must speak with a qualified health professional first.

BMI Calculator