How Can I Lower My BMI Fast? – What Is the Healthiest BMI?

There’s been a long time already since weight started being taken into account when it comes to determining what factors lead to chronic diseases like type II diabetes, high blood pressure, or other coronary affections. Among others, fat seems to have an important impact, and scientists looked for a way to determine how much fat a person packs by considering height and weight. This is how we got stuck today with a BMI chart, which offers a still debatable accuracy.

While many professionals consider it the standard in body fat measuring and recommend their patients to try and stay within the recommended limits, others rely only on the more accurate results a body fat scale can offer, praising its ability to provide more reliable data, based on sensor measurements, which are performed on the spot.

If you are inquiring about the BMI, then your doctor may have already mentioned it and maybe advised you to try and lose some weight to match the healthy limits. In the paragraphs below, we will explain what this indicator tells about you and how you can manage to lower your index.

What is BMI and How Is It Measured?

If you thought this is new science, then you may be a bit puzzled to find out that it was invented in 1830 by the Belgian astronomer Adolphe Quetelet. Since then, the formula has changed a bit, and, for some time, the BMI equals the mass of an individual measured in kilograms divided by their height expressed in square meters. For instance, a BMI of 26 means 26 kg/m2.

So what does this index tells about your body?

It indicates the fat mass you are likely to have. Thus, according to this system, the heavier you are, the more likely you are to have your organs wrapped in fat. On the other hand, if the index is too low, you may be underweight and need to gain some extra pounds.

A chart is provided to help you assess where on the BMI scale you find yourself:

Less than 18.5 – shows that you are underweight

Between 18.5 and 24.9 – is the recommended range and shows that you have a normal weight

Between 24.9 and 29.9 – shows that you are overweight

30 or more – indicates obesity

While this chart can give you a hint that you need to start exercising more and eating healthier, in some cases, it may not match the reality. For example, very muscular people can have a higher BMI, showing that they are obese, although their body fat percent is low. A good way to get more precise data is to consider waist size as well. Thus, a waist measuring more than 30 inches (women) or 40 inches (men) can indicate a diabetes predisposition.

How Do You Reduce Your BMI?

Although being overweight doesn’t necessarily mean that you will develop an illness, there’s nothing wrong with trying to get in shape. It is actually recommended, as it will help you feel better and give you a boost of energy.

Here are a few ideas that can help you lower your BMI.

1. Keep track of everything you eat

You may think you have been eating healthy, you may have even focused on cooking low-calorie food, but have you been watching what you’ve been doing between meals? Maybe you took a sip of Coke or indulged yourself in a small cup of hot chocolate. A handful of nuts in the afternoon, half a bag of chips in the evening, small chocolate candies snacked when you felt a bit nervous. Your brain often forgets to count them.

You can use the old-fashioned paper journal or pick an app that can help you count calories. Once you become aware of how and what you eat, you’ll have greater chances of changing this behavior.

2. Don’t eat candy but dream of it

How many times were you tempted by the candies exposed at the supermarket checkout line? You’ve probably bought them, didn’t you? There’s no blame here, this was the purpose of them being positioned there. But, studies say, you can skip this temptation if you just dream of them. Imagine yourself eating a full chocolate bar or a delicious caramel ice cream. It seems that your brain gets some sort of satisfaction from this activity and doesn’t require you to taste the candy anymore.

3. Brush your teeth as soon as you finish dinner

There’s always the temptation of snacking on chips or sweets after dinner, but if you brush your teeth immediately and don’t wait until you go to bed, the chances of indulging in chocolate or popcorn are lower. It may be the taste of toothpaste that changes the taste of other foods or the idea that you are done for the day that keeps you from tasting more. The point is it works.

4. Sleep more

There’s no longer a secret that, if you don’t get enough sleep, you may instead get some extra pounds. The further you push your sleeping hour, the more tempted you are to snack in front of the TV. Instead, if you go to bed early, your body will have enough time to digest the food, and its energy will be put to good use. In fact, you will even burn some calories.

5. Get more exercise

Although, if you want to lose weight, refraining from eating high-calorie food is the best way to do it, working out can help. Plus, it offers plenty of benefits when it comes to your health. Don’t worry, you don’t need to spend an hour at the gym every day. Start gradually. Walk instead of taking the car. Or do some light cardio in the morning. Every minute you spend moving counts.

Final Thoughts

Recent studies have shown that the BMI rate alone cannot be trusted when making predictions about people’s health, and maybe it is time to find a more reliable method. Nonetheless, if used in combination with other indicators, it may signal some health problems that shouldn’t be ignored. If your doctor considers you need to lose weight, don’t disregard their advice. As you have seen, it isn’t even that difficult to turn your life and start afresh healthier and stronger.