Understanding BMI: Health Risks, Weight Management & More
Learn about BMI, its impact on health, and ways to manage weight effectively. Explore diet tips, exercise routines, medical interventions, and lifestyle changes to achieve a healthy BMI and improve overall well-being.
Written by
Last updated on 3rd Jul, 2025
BMI (Body Mass Index) is a screening tool that helps to compare a person's weight to their height to estimate body fat. It is generally calculated by dividing weight in kilograms by height in meters squared and serves as a useful way to estimate body fat and the risk of health problems.
A higher BMI increases the chances of health conditions such as heart disease, high blood pressure, type 2 diabetes, gallstones, breathing issues, and certain cancers. Keep reading to learn how BMI affects health and how a person can reduce it by adopting lifestyle changes.
Health Risks Associated with Elevated BMI
Having a high BMI can lead to several health problems, both in the short and long term. Here’s a look at its potential impacts:
Short-term Health Implications
A high BMI can cause immediate health issues such as fatigue, breathing difficulties, joint pain, and increased blood pressure. It may also contribute to insulin resistance, raising the risk of prediabetes.
Long-term Health Implications
Over time, an elevated BMI increases the likelihood of serious conditions, including:
Type 2 diabetes
Heart disease
Stroke
Metabolic syndrome
Fatty liver diseases
Certain cancers
Osteoarthritis
Gout
Diseases of the pancreas and gallbladder
Kidney disease
Pregnancy problems
Fertility issues
Sexual function problems
Mental health issues
Reduced life expectancy
Diet Modifications to Lower BMI
A well-structured diet plays a crucial role in managing BMI and achieving a healthy weight. One of the most effective strategies for weight loss is creating a calorie deficit. Reducing daily calorie intake by approximately 500 calories can lead to a gradual weight loss of about 1 pound (0.45 kg) per week, promoting sustainable results.
To ensure adequate nutrition while maintaining a calorie deficit:
Women should consume at least 1,200–1,500 calories per day.
Men require a minimum of 1,500–1,800 calories daily.
Before making any significant dietary changes, it is advisable to consult a healthcare professional to determine individual caloric requirements based on age, activity level, and overall health.
1. Nutrient-Rich Foods for a Healthy BMI
Maintaining a balanced diet is key to managing weight effectively. Nutrient-dense foods provide essential vitamins, minerals, and fibre while keeping calorie intake in check. A healthy diet should primarily include:
Fruits: Rich in fibre, antioxidants, and natural sugars that promote satiety and improve digestion.
Vegetables: Low in calories yet packed with essential nutrients that aid in metabolism and overall health.
Lean protein: Sources such as poultry, fish, tofu, eggs, and legumes support muscle maintenance and satiety.
Whole grains: Options like quinoa, brown rice, whole wheat bread, and oats provide sustained energy and fibre to regulate blood sugar levels.
Even small dietary adjustments, such as increasing fibre intake and staying hydrated, can significantly impact BMI and overall well-being.
2. Foods to Limit or Avoid
Certain foods contribute to excess calorie intake and weight gain. Reducing or avoiding the following can help maintain a healthy BMI:
Sugary drinks: Sodas, energy drinks, and packaged juices add empty calories
Baked goods: Cakes, cookies, and pastries are high in sugar and unhealthy fats
Fried and fast foods: Often high in trans fats, sodium, and empty calories
Refined carbs: White bread, pasta, and rice can cause blood sugar spikes
Processed snacks: Chips, crackers, and candy offer little nutritional value
Alcohol and ice cream: High in sugar and empty calories, leading to weight gain
3. Sustainable Dietary Changes
Long-term weight management requires consistency and mindful eating habits. Some practical tips for maintaining a healthy BMI include:
Portion control: Eating smaller, well-balanced meals throughout the day to prevent overeating.
Mindful eating: Paying attention to hunger cues and avoiding emotional or stress-induced eating.
Hydration: Drinking plenty of water to support metabolism and prevent dehydration-related hunger pangs.
Meal planning: Preparing healthy meals in advance to reduce reliance on unhealthy, processed foods.
Cooking at home: Allowing better control over ingredients, portion sizes, and overall nutritional intake.
Physical Activity and Exercise to Lower BMI
Regular exercise plays a crucial role in lowering BMI and improving overall health, including:
Cardio exercises such as running, walking, swimming, and cycling help burn calories.
Strength training, such as lifting weights or bodyweight exercises, helps build muscle and even boosts metabolism.
Experts suggest at least 150 minutes of moderate exercise or 75 minutes of intense activity per week, along with muscle-strengthening exercises twice a week.
In addition, actively exercising every day is essential for long-term results. A consistent routine helps maintain a healthy BMI, improves fitness, and even supports overall well-being.
Behavioural and Lifestyle Changes to Reduce BMI
Managing weight generally requires lifestyle changes such as a balanced diet, exercise, and healthy habits:
Aiming for a 5%–10% weight loss supports long-term success.
No single diet is best. Avoiding trigger foods, managing cravings, and planning meals help maintain progress.
Children and teens should focus on a healthy lifestyle instead of restrictive dieting.
Exercising regularly is a must.
Adequate sleep is also essential, as poor sleep can increase stress levels and reduce the effectiveness of diet plans.
Therefore, tracking weight, diet, and exercise, setting small goals, and staying consistent are highly essential to the long-term success of maintaining BMI.
Medical Interventions to Lower BMI
Under certain circumstances, medical intervention may be needed to lower BMI levels. Some options include:
1. Prescription Medication
Weight-loss medications should be used along with diet, exercise, and lifestyle changes, and not as a replacement. A healthcare provider will choose a suitable option based on health history and possible side effects.
Common FDA-approved weight-loss medications include:
Bupropion-naltrexone (Contrave)
Liraglutide (Saxenda)
Orlistat (Alli, Xenical)
Phentermine-topiramate (Qsymia)
Semaglutide (Ozempic, Rybelsus, Wegovy)
Note: These medicines may not work for everyone, and their effects can decrease over time. Stopping them may lead to regaining lost weight.
2. Surgical Options
Weight-loss surgery, also called bariatric surgery, reduces how much food a person can eat. However, some procedures also limit calorie and nutrient absorption, which may lead to vitamin deficiencies. The common types of weight-loss surgery include:
Adjustable Gastric Banding: A band is placed around the stomach to create two sections, restricting food intake. The band usually stays permanently.
Gastric Bypass: A small stomach pouch is created, and food bypasses most of the stomach, reducing calorie absorption.
Gastric Sleeve: Part of the stomach is removed, creating a smaller space for food. It is simpler than gastric bypass.
Monitoring BMI for Weight Management
Regularly tracking BMI helps monitor weight changes and overall health. It enables early detection of weight fluctuations and allows for necessary lifestyle adjustments to maintain a healthy BMI. Consistent assessments support long-term weight management and well-being.
Consulting a healthcare professional can provide valuable guidance, especially when:
Understanding BMI and its health impact
Planning to lose or gain weight
Seeking personalised diet and exercise recommendations
Addressing weight-related health concerns
Needing a structured approach for healthy weight management
Psychological Aspects of BMI Reduction
Losing weight can greatly affect mental well-being:
It helps reduce symptoms of depression and anxiety, boosts self-esteem, and enhances body image.
Weight loss also improves overall quality of life, including better health, confidence, and emotional well-being.
However, many people eat in response to stress or emotions rather than hunger. Thus, identifying triggers, finding healthier ways to cope, and seeking support can help control emotional eating while reducing BMI.
Community and Social Support for Reducing BMI
Individuals struggling with reducing BMI can benefit from discussing coping strategies with a healthcare professional or therapist. Here are some helpful approaches to support weight-loss efforts:
Keep a Journal: Writing down emotions such as pain, anger, or fear can help process feelings and reduce stress.
Stay Connected: Avoid isolation by engaging in social activities and spending time with family or friends.
Join a Support Group: Connecting with others facing similar challenges can provide encouragement and motivation.
Stay Focused on Goals: Managing obesity is a continuous journey. Keeping goals in mind can help maintain motivation and responsibility for progress.
Practice Relaxation and Stress Management: Recognising stress and learning relaxation techniques can help prevent emotional eating and support healthier habits.
Conclusion
Understanding BMI can help individuals take charge of their health. It provides an excellent way to assess weight and possible health risks.
Hence, taking the first step toward a healthier BMI can lead to long-term benefits. Small changes in daily habits, such as eating balanced meals and staying active, can make a big difference.
Seeking support from healthcare professionals and staying committed to personal health goals can also help individuals progress toward a healthier and more fulfilling life.
Consult Top Bariatricians for Personalised Plans
Consult Top Bariatricians for Personalised Plans
Dr. Anand Ravi
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Richa Mishra
General and Laparoscopic Surgeon
8 Years • MBBS, DNB General surgery
Bengaluru
Apollo Clinic, JP nagar, 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. Kiran K J
General and Laparoscopic Surgeon
18 Years • MBBS, MS, FMAS, DMAS (Fellow & Dip in Min. Access surg.), FALS- Bariatric & Robotic Surgery
Bengaluru
Apollo Hospitals Bannerghatta Road, Bengaluru
(50+ Patients)
Dr. Aloy Jyoti Mukherjee
General Surgeon
20 Years • MBBS, MS, MNAMS, FALS, FMAS, FIAGES, Robotic
Delhi
Apollo Hospitals Indraprastha, Delhi
