How to Reduce BMI?
Learn how to reduce BMI safely with balanced eating, exercise, stress management, and lifestyle changes. Improve your health and lower disease risks through sustainable steps.
Written by Dr.Sonia Bhatt
Last updated on 3rd Jul, 2025
Introduction
Maintaining a healthy Body Mass Index (BMI) is essential for overall well-being. If your BMI is higher than the recommended range, it may increase the risk of health issues like diabetes, heart disease, and joint problems. But with small, consistent changes, you can reduce your BMI and improve your health.
Understanding BMI
BMI (Body Mass Index) is a simple calculation based on your height and weight. It helps determine whether you are underweight, normal weight, overweight, or obese.
Underweight: BMI < 18.5
Normal weight: BMI 18.5–24.9
Overweight: BMI 25–29.9
Obese: BMI ≥ 30
While BMI is a useful screening tool, it doesn’t account for muscle mass or fat distribution. For a more accurate assessment, consult a doctor.
Consult Top Specialists for Personalised Care
How to Reduce BMI Safely
Below are effective strategies you can adopt to lower your BMI naturally and sustainably.
1. Eat a Balanced Diet
A healthy diet is key to weight management. Focus on:
Whole Foods: Include fruits, vegetables, whole grains, lean proteins like chicken, fish and beans, and healthy fats like nuts and olive oil to provide essential nutrients and promote satiety.
Portion Control: Pay careful attention to serving sizes to avoid overeating and prevent consuming excess calories throughout the day.
Limit Processed Foods: Reduce sugary snacks, fried foods, and refined carbs such as white bread and pasta to support better metabolic health.
Stay Hydrated: Drink plenty of water to aid digestion, regulate appetite, and prevent confusing thirst with hunger.
2. Exercise Regularly
Physical activity helps burn calories and build muscle. Aim for:
Cardio (150 mins/week): Walking, jogging, cycling, or swimming.
Strength Training (2–3 times/week): Lifting weights or bodyweight exercises like push-ups and squats to boost metabolism.
Stay Active Daily: Take stairs, walk more, and avoid sitting for long periods.
3. Get Enough Sleep
Poor sleep disrupts hunger hormones, leading to weight gain. Aim for 7–9 hours of quality sleep each night.
4. Manage Stress
Chronic stress increases cortisol, which can lead to weight gain. Try:
Meditation or deep breathing
Yoga or light stretching
Engaging in hobbies
5. Track Progress
Monitoring your progress helps maintain motivation and accountability:
Monitor weight weekly rather than daily to observe meaningful trends.
Use a food diary or fitness app to track your meals and activity levels.
When to Seek Help?
If you struggle despite lifestyle changes, consult a doctor or nutritionist. They can help with:
Personalised diet plans
Medical conditions affecting weight (e.g., thyroid issues)
Safe weight-loss strategies
If you'd like expert guidance, you can book a consultation with a specialist on Apollo 24|7. They can help create a plan tailored to your needs.
Final Thoughts
Reducing BMI is not about shortcuts or drastic measures. It is about adopting steady, sustainable lifestyle changes. By focusing on balanced nutrition, regular exercise, adequate sleep, and stress management, you can gradually improve your weight and overall health.
If you need expert support, consider scheduling a consultation through Apollo 24|7, where healthcare professionals can help tailor a plan suited to your individual needs and goals.
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Dr. Anand Ravi
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Amrutha G
General Physician/ Internal Medicine Specialist
10 Years • MBBS,DNB(family medicine), Diabetologist-CCEBDM,CCGDM
Bengaluru
Apollo Clinic, Sarjapur Road, Bengaluru
Dr. Richa Mishra
General and Laparoscopic Surgeon
8 Years • MBBS, DNB General surgery
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Apollo Clinic, JP nagar, Bengaluru
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20 Years • MBBS, MS, MNAMS, FALS, FMAS, FIAGES, Robotic
Delhi
Apollo Hospitals Indraprastha, Delhi
Dr. Sunil Kaul
General Surgeon
30 Years • MBBS, MS, FICS, FIMSA, FMAS
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