So, you want to know how to decrease your BMI. Let us help you… But firstly, what does BMI mean? Well, it stands for Body Mass Index, which, in very simple terms, is the relationship between your height and your overall weight. Unfortunately, this is currently the standard measurement to determine whether you are a healthy weight, overweight, or clinically obese.
So, how do you measure your BMI, and what should it be? Well, basically, to work out your BMI, you divide your weight in kilos by your height in meters squared. A healthy BMI is ideally somewhere between 18.5 and 24.9. Consequently, if your BMI is above 25, then you are overweight, and if it’s more than 30, then you are classed as clinically obese. Having a high BMI means that you are possibly more prone to developing health issues. There’s a BMI calculator on the NHS website.
Is your BMI a reliable measurement?
Many people now regard the BMI charts as outdated and unrealistic. Scientists are suggesting we start using other, better ways to record whether your weight might be a potential health issue. One of the main problems is BMI is only two-dimensional, and doesn’t take into account a person’s body composition. As a result, this means that a super fit, extremely muscular, athletic person could step on the scales, and their BMI will fall into the overweight range!
The Public Health England’s current ‘matrix’ only considers people to be at higher risk if they have both a BMI of over 25, and a high waist circumference. However, recent research published in the BMJ, pointed out the flaws in the current guidelines. The results showed that 35% of so-called normal weight adults, judged to be healthy, simply using the BMI formula, were actually considered ‘at risk’, when they were measured using a waist-to-height ratio instead.
It’s more about Body Fat than Weight.
Simply knowing how much you weigh is not the most important factor when it comes to determining whether you are a high health risk. It has far more to do with where you are actually carrying your body fat that has an impact on your overall health. And, of course, by this, we mean the abdominal, or visceral fat, around your vital organs. Please also check out our page: “How to lose weight quickly and healthily”
One very simple tool you can use for this measurement is a normal piece of string. Cut the string to the same length as your height, then fold it in half and wrap it around your middle, in line with your belly button. If your abdominal fat is in the healthy range, then you should be able to make the ends of the string meet around your middle or maybe even cross over. And if not, you know that you have some work to do to reduce your fat stores.
How to Decrease Your BMI Fast
How to Decrease Your BMI? Well, it’s quite simple. There really are only two things you can do to decrease your BMI. The first one, a bit tongue in cheek, really, is to grow a little bit taller! Seriously, it makes a big difference, as your BMI is a calculation that takes into account your height. The second option to reduce your BMI fast, which is slightly easier to achieve, is to lose a little of your excess weight.
How to Decrease Your BMI – Reduce Your Weight
People often ask how they can reduce BMI (their weight) fast. Honestly, the only way to achieve that is to make some eating and lifestyle changes. You could also consider introducing a degree of fasting into your daily routine. Rapid weight loss is never a good idea for a number of reasons. It is, however, what everybody wants to achieve. So How To Decrease Your BMI? Read our page “How Fast Can I Lose Weight?”
How to decrease your BMI – Conclusion
In the quest to understand how to decrease your BMI, it’s crucial to remember that BMI, while a widely used measurement, has its limitations. It provides a basic assessment of your weight in relation to your height but doesn’t consider various factors like body composition or the distribution of fat in your body. Recent research suggests that alternative measures, such as the waist-to-height ratio, might offer a more accurate assessment of health risks associated with weight.
Furthermore, the focus should shift from merely reducing weight to managing body fat, especially the abdominal or visceral fat surrounding vital organs. This can be assessed using a simple string test, which can help you gauge whether your abdominal fat falls within the healthy range.
Decreasing your BMI involves either growing taller (which is, of course, not a practical option) or losing some excess weight. To achieve this, it’s essential to adopt a balanced approach by making sustainable changes in your diet and lifestyle, and possibly incorporating intermittent fasting. Rapid weight loss isn’t advisable as it can have adverse effects on your health.
Remember that improving your overall health is more important than obsessing over your BMI. Focus on adopting healthier habits, including a balanced diet, regular physical activity, and stress management, as these will not only help reduce your BMI but also enhance your well-being.
ANSWER: BMI stands for Body Mass Index and is a measurement that assesses the relationship between your weight and height. It’s used as a standard indicator of whether you are underweight, at a healthy weight, overweight, or clinically obese.
ANSWER: BMI has limitations as it doesn’t consider body composition. It may not accurately reflect the health of individuals with different body types, such as athletes with high muscle mass.
ANSWER: One alternative measure is the waist-to-height ratio, which takes into account abdominal fat distribution and might offer a more accurate assessment of health risks associated with weight.
ANSWER: There are no quick fixes, and it can be extremely unhealthy and possibly dangerous to your health to lose weight too quickly. It’s best to focus on losing some excess weight through a balanced diet, lifestyle changes, and possibly intermittent fasting.
ANSWER: The distribution of body fat, especially abdominal fat around vital organs, has a significant impact on overall health. It’s crucial to manage this for better health outcomes.
ANSWER: Rapid weight loss is generally not recommended, as it can have negative health consequences. Sustainable, gradual weight loss is a healthier approach.
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