The body mass index (BMI or BMI from the English expression "body mass index") is a calculation that uses height and weight to establish how proportionate the relationship between these two values is. If you find that your BMI exceeds the normal weight threshold, you can take some steps to reduce it. In fact, there is a profound correlation between body mass index and the risk of mortality due to complications and health problems.
Steps
Part 1 of 3: Changing the Power
Step 1. Eat a healthy diet
If you plan to reduce your BMI, commit to making some changes in your diet. Bad eating habits, in fact, can raise this ratio. Therefore, try to eat a healthier and more balanced diet.
- Eat lots of healthy fruits and vegetables. The ideal would be to introduce at least five servings of fruit and vegetables a day to keep you healthy and fit. Be sure to include green leafy vegetables, such as spinach, lettuce, kale, and many others in some meals.
- Carbohydrates should also be part of your diet. However, refined, starchy ones can lead to weight gain. Therefore, try to eat bread, rice, and whole grains. If you eat potatoes, opt for sweet ones, which have more nutrients. Also, if you want to get more fiber, consume it with the peel.
- In addition to the proteins assimilated by meat, it is necessary to take milk and low-fat dairy products in moderation. Most of the calories should come from healthy carbohydrates. Therefore, give preference to lean meats, such as chicken and fish, over fatty and more difficult to digest ones, such as beef and pork.
Step 2. Decrease the sugar
It is the substance that most of all contributes to increasing the BMI value. On average, people consume much more sugar than the recommended amounts. You shouldn't eat more than 12 teaspoons a day.
- Pay attention to breakfast. Many grains have a high added sugar content. If you like them, read the nutrition tables to see how many they contain per serving. Consider oatmeal or plain yogurt with added fruit.
- Also be on the lookout for other foods that contain added sugar. An infinity of foods, such as soups and ready-made pasta, are rich in them. Always read food labels when shopping. Try to buy products that are low in sugar, if not sugar free.
- Avoid sugary drinks. Try switching from fizzy to diet sodas. Avoid putting sugar in your morning coffee. Fruit juices, which are often considered a healthy food choice, have a very high sugar content and fewer nutritional benefits than plain fruit.
Step 3. Beware of empty carbohydrates
Empty carbohydrates can play as much a role as sugar in the causes of obesity. Foods based on white or refined flours have a very low nutritional value and lead to hunger after a short time. Industrially prepared foods often contain large amounts of empty carbohydrates as well as doses of salt and sugar that are harmful to health. Give preference to whole grains and flours over their processed or refined counterparts.
Step 4. Avoid quick fixes and lightning diets
They often promise surprising weight loss in a short amount of time. Keep in mind that sometimes such a diet can be helpful in the short term, but it may not be better in the long run than traditional diet and lifestyle changes. In fact, it can lead to unsatisfactory results because it is difficult to follow its indications over time. Instead, focus on changing your lifestyle overall. Remember that if you want to lose weight healthily, you need to lose 500g to 1kg per week. Any diet that promises you more weight loss can be dangerous to your health or unrealistic.
Part 2 of 3: Being Physically Active
Step 1. Play sports
If you want to change your BMI, you need to introduce exercise into your daily routine and practice it regularly. Start exercising with the goal of decreasing your BMI.
- If you are overweight or obese, you should train at moderate intensity for a total of 150 minutes per week (i.e. 5 workouts of 30 minutes per week). Therefore, you may be walking, jogging, and doing milder aerobic exercises. If you're not sure where to start, try joining a gym and using exercise machines and equipment.
- If 150 minutes seems like too much, just start with 10-15 minute intervals to push yourself in the right direction. Any kind of physical increase will be fine and much better than continuing to have a sedentary lifestyle. If you feel in awe at the gym, try using a video so you can work out in the privacy of your home.
- If you want to lose more pounds faster, try exercising for a total of 300 minutes per week. Keep in mind that as you get used to an increasingly intense and longer regimen, you will most likely have to increase your workload each week.
Step 2. Get moving all day
It is healthy to play sports regularly, but don't think that for an hour of the gym a few times a week you can slack off in daily life. Simply moving more throughout the day can help you burn calories and lower your BMI. Therefore, make small changes. Park the car farthest from the entrance when you go to any store. Walk to work or grocery shopping if possible. Engage in household chores that involve a higher expenditure of physical energy. Engage in a hobby that requires more exercise, such as gardening or biking.
Step 3. Seek professional guidance
If you are planning to move from a sedentary lifestyle to a more dynamic one, remember not to overdo it. You could run into physical problems if you don't leave gradually. Consult with a personal trainer and doctor before engaging in any kind of sport. They will help you understand what your current physical condition is and adopt a routine that suits your needs.
Part 3 of 3: Seeking External Support
Step 1. Consult your doctor about whether you want to lose weight
If your BMI is above 30 or you suffer from some medical condition such as diabetes, your doctor may prescribe you to take a weight loss medication: it can help you lose the extra pounds along with a healthy diet and steady regimen. of physical training.
- Your doctor will assess your current health condition and medical history before prescribing any medications. Don't forget to ask him for precise instructions on taking. Learn about any side effects of any medications you are taking.
- Even if you have been prescribed a drug, you will need to be closely monitored by your doctor. Therefore, you will need to undergo regular blood tests and be examined. Weight loss medications are not effective in all patients, so they may not necessarily be helpful in your case. You may regain some of the pounds lost when you stop taking it.
- In extreme cases, cosmetic surgery can be a solution, as it can reduce the amount of food you can ingest. There are various types of weight loss surgery, but it is usually only recommended for people who have health problems related to weight and who have a BMI above 35. See your doctor if you think this option is right for you.
Step 2. Seek psychological counseling
Many people suffer from eating disorders caused by emotional or behavioral problems. A mental health professional can help you deal with them, teach you how to control your diet, and manage compulsive food cravings.
- Generally, 12-24 intensive psychotherapy sessions are required for patients who want to lose weight. Ask your doctor to refer you to a psychologist who specializes in weight loss and compulsive eating disorders.
- If you feel it is difficult to undertake intensive psychotherapy, traditional psychotherapy, which teaches how to manage the most serious disorders, can also be useful.
Step 3. Look for a support group
It allows you to connect with people who are facing similar weight problems to yours. To find a support group, inquire at local hospitals, gyms, and weight loss programs. You can also take advantage of the internet if you can't find help near you.
