How to Reduce Body Mass Index

Body Mass Index (BMI) is the standard used by the World Health Organization to classify people as underweight, overweight or obese. It has its limitations because it is solely based on the height and weight of a person, and does not take into account the muscle to fat ratio. However, if you've determined you are at an unhealthy weight due to excess fat, you can find ways to reduce your BMI and become a healthier person.

Things You'll Need

• Internet
• Calculator
• Health club
• Healthy foods

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Instructions

• 1

  Determine how many pounds you are overweight. You can calculate your BMI on the Centers for Disease Control and Prevention's website. Since BMI is based on height and weight, and you can't readily control your height, it may be helpful to look at a BMI chart. In order to achieve a healthy weight by the index's standards, your BMI should be between 18.5 and 24.9. Find out what your weight should be to fall within the healthy range. Subtract your original weight from that number to get the number of pounds you need to lose.

• 2

  Eat healthily. The key to weight loss is reducing the number of calories you take in. One pound equals 3,500 calories. Aim to have a calorie deficit of 500 to 1,000 calories per day, and you will lose the recommended 1 to 2 pounds per week, according to the National Institutes of Health. To do this, figure out a healthy eating plan. It is recommended to eat fresh fruits and vegetables, low-fat dairy products and whole grains. Eat lean meat and poultry as opposed to red meat.

• 3

  Engage in regular physical activity. Exercise increases the number of calories your burn. Combine physical activity and healthy eating, and you will have an efficient way to lose weight and maintain it. The CDC recommends 150 minutes of moderate aerobic exercise and 75 minutes of vigorous aerobic exercise each week. If you do not adjust your diet at the same time, you will need a much higher level of exercise. But if you have both an exercise plan and a nutrition plan, you'll be well on your way to a lower BMI. Moderate exercise includes light yard work, walking and biking. Vigorous exercise includes running, swimming and playing most sports.

• 4

  Set your weight loss goals. To lose weight healthily, do it slowly and steadily. Plan what you are going to do each week. Plan out your meals for each day, determining your recommended caloric intake. Decide what type of exercise you will do and for how long.

• 5

  Monitor and maintain your weight. If you stick to your goals, slowly but surely you will begin to lose weight. If you continue to exercise, you will not only lose weight but keep the weight off. Once you have met your goals, calculate your new BMI.