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9 proven steps to reducing your BMI

You’ve long heard doctors talk about BMI, or body mass index. You may even know yours by heart, especially if you’ve been told your number is in the unhealthy range.

Technically, your BMI is used as a good indicator of how much body fat you likely have. You can calculate your BMI by dividing your weight in pounds by your height in inches squared and then multiplying that number by 703. An easier way to determine your BMI is to use an online calculator.

Here is how BMI ranges are categorized:

Underweight is a BMI less than 18.5
Normal weight is a BMI between 18.5 and 24.9
A BMI of between 25 and 29.9 is overweight
Obesity is a BMI of 30 or more

Although it is often said that being overweight or obese is bad for your health, this is not the full picture. More specifically, we would say that excess body fat is bad for your health. Excess body fat, especially visceral fat (which accumulates in the abdominal area), is linked to higher blood pressure, blood sugar and cholesterol levels, all of which can affect the risk of diseases like type 2 diabetes and heart disease. BMI is just a correlation of this, because the higher the BMI, the more fat you are likely to accumulate.

However, BMI has its limits in what it can tell you about your health and whether you need to lose weight. Age, gender, ethnicity, and muscle mass can skew BMI relative to body fat. For example, if you’re extremely athletic and have a lot of muscle mass, your BMI may indicate you’re obese when you’re actually in good shape.

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However, if your BMI is in the high range and your waist measurement also suggests you are at risk for health problems, your doctor may advise you to lose weight, which will likely lower your BMI.

Here are the science and expert-backed steps to help you achieve lasting results.

1. Determine your exact personal BMI value

There are many BMI calculators online, but you should get your official BMI at your doctor’s office from someone who will weigh you and measure your height. If you ask most of us how much we weigh, we’ll tell you we weigh less than we do, and we’ll tell you we’re a little taller. This would lead to an underestimate.

2. Set a realistic goal when trying to lower your BMI

Losing just 5-10% of your body weight can have significant health benefits. For some people, this means your BMI may still be in the overweight range, and that may be acceptable.

It is unrealistic and unnecessary for someone with a BMI of 30 or more to come up with a BMI in the normal range. It’s about whether you’re making strides toward a better health future. Your goal should be to lose some weight and then reevaluate your progress.

3. Keep track of your weight loss progress

Know where you are today and where you were yesterday. Then pat yourself on the back. Self control is really important when it comes to weight management.

Track your diet or calorie intake for a few days to understand what your actual eating habits are. This may be the reality check you need to start changing your habits. Use the method that works best for you, whether it’s writing them down in a journal or using an app on your smartphone. A study published in Obesity in February 2019 showed that the more participants used a web app to track their eating habits over six months, the more weight they lost.

4. Know how much you move

As with tracking your diet, you need to know your physical activity level. Even if you don’t care about any program, there are tons of apps available to you whether you’re using an Android or an iPhone, and fitness trackers to wear on your wrist. Remember, even climbing stairs counts!

5. Weigh yourself regularly to find out what’s working (and what’s not)

Step on the scale once a week. Next, record your weight. It’s easy to do with an app, or you can do it yourself using a chart. That way, you’ll know if you need to change your approach to weight loss or if you should stay the course.

6. Now get moving with the workout of your choice

If you know you need to start exercising more and your activity log shows it, you will want to exercise. That doesn’t necessarily mean you have to take up kickboxing or try CrossFit.

You are not rewarded for doing the hardest exercise you can find. Choose an activity that you enjoy or enjoy, such as For example, walk your dog or go on a hike and make it your regular workout.

7. Set training goals to be more likely to stay on track

It’s not enough to say that you’ll start “exercising more.” Rather, you have to plan it.

Commit to walking 20 minutes three times this week and plan for the days and times you will be doing it, such as every weekday. B. Mondays, Wednesdays and Fridays after work. And if there’s a problem, you know you can cut it down to 5 or 10 minutes, everything counts.

In summary, first make an activity a habit and then focus on its duration and intensity.

8. Choose your foods to make sure your diet is right for you

If you want to lose weight, there are many diet tips. Also, research shows that the best combination for successful weight loss is to focus on both diet and exercise.

Diet varies greatly from person to person. Your co-worker may swear by a low-carb diet if it would make you unhappy. Research suggests that the quality of your diet may be more important.

For example, a study published in the New England Journal of Medicine found that foods like potato chips, processed meat, red meat, and sugary drinks were linked to weight gain. While those like fruits, vegetables, whole grains, nuts, and yogurt have been linked to weight loss.

9. Persevere, even if you don’t see results right away.

Even if the weight doesn’t seem to be dropping fast enough, stay the course. Only through consistent efforts to eat well, exercise more, and maintain other healthy habits that impact weight (like getting enough sleep) will the pounds shed permanently, research shows. Researchers have found that people are more likely to abandon their goals as weight gains and decreases, possibly due to inconsistent exertion. Remember: hold on!.

* Presse Santé strives to convey health knowledge in a language accessible to all. In NO CASE can the information given replace the advice of a doctor.

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