It is a healthy initiative to reduce BMI quickly when your BMI is above the normal range. In that context, lowering your BMI fast to achieve a healthy body weight is one of the best things you can do to improve your overall health and wellbeing.
If you need to be convinced about the benefits of reducing BMI when an individual is overweight, this article summarizes the associations between obesity and health.
In a hurry? Skip the intro and read the two actionable items to reduce BMI quickly and take action.
Table of Contents
Reducing BMI Quickly: What You Need To Know First
Before taking action to reduce your BMI quickly, there are three essential prerequisites to consider:
Firstly – Get an accurate picture of your BMI result and interpretation
There is no such thing as the most accurate BMI calculator but acknowledging that the BMI result is as accurate as your data input is an essential step before taking action. You don’t necessarily need to go to a doctor’s office to get your BMI accurately, but don’t lie about your current weight and height to avoid inaccurate BMI results. Calculate your current BMI accurately here.
However, you may need a medical professional to interpret your BMI results correctly in some circumstances. For instance, if you’re not an adult yet, belong to an Asian ethnicity (See what a healthy BMI for Asians is in this article), or are a sports professional with an above-average muscle mass, your BMI result must be compared to a benchmark different from the regular one. A case in point is BMI for Asians with specific Asian-adjusted BMI cut-off points.
Overall the BMI (Body Mass Index) is not a 100% perfect indicator. Still, an unhealthy BMI is correlated to visceral fat leading to higher blood pressure, blood sugar levels, and cholesterol, which affect your risk for conditions like type 2 diabetes and heart disease.
Secondly – Set an appropriate BMI target for a reasonable weight loss.
Your BMI target has to be realistic. The plan to reduce BMI quickly should not aim for a significant weight loss within a too short time frame, even if you’re already quite overweight.
For instance, if your current BMI is 29, it is not wise and sustainable to aim for a BMI of 23 within a one-month plan to reduce your BMI.
The best diet and the best workouts are those you can keep up with
For sustainable weight-loss results, your rate of weight loss goal should not exceed 1 pound per week or about 450g per week. For example, if you need to lose 8 pounds to reduce your BMI to your new BMI target, you should aim for an 8-week plan, not something faster.
If this weight loss recommendation disappoints you, take a setback. According to the Centers for Diseases Control and Prevention, losing only a tiny amount of weight can have substantial health benefits even if your BMI remains overweight after weight loss.
So a realistic BMI target over a reasonable period doesn’t prevent health benefits from happening and allows for a sustainable weight-loss journey. All you need to do is work towards a better health future, with reasonable weight loss goals and further BMI reduction. Now let’s speak about numbers!
How Many Calories Per Day For An Ideal BMI?
Many factors go into calculating how many calories per day you should consume to lose weight and reach your ideal BMI. Read more here.
How Much Weight Do I Need To Lose To Get My BMI down?
A reverse BMI calculator is the fastest way to know how much weight you need to lose to reach your ideal BMI target.
Thirdly – Step back and ask yourself if reducing your BMI fast is appropriate
Quickly reducing your BMI is only a healthy initiative if your current BMI indicates you are overweight. From a BMI point of view, if you’re not an athlete (i.e., not having a very high component of muscle mass) nor from an Asian ethnicity, any BMI over 25 indicates overweight and most likely excess body fat.
Reducing BMI Quickly: Actionable Steps to Lose Weight
For a fully-grown adult, reducing BMI fast means losing weight quickly. Here is the holistic perspective on weight loss you need to consider.
Weight Loss 101
The principle of weight gain is simple: energy intake exceeds energy expenditure. So to reduce your BMI rapidly, you should:
- decrease your energy intake
- increase your energy expenditure
So this is the hard truth: to reduce your BMI, ideally, you need to work on these two items. Read further down to make this happen, the easiest way as possible.
What Is The Fastest Way To Lower Your BMI?
To decrease BMI fast, lowering your energy intake and increasing your energy expenditure at the same time is the fastest way to lower your BMI.
Doing both simultaneously to lower your BMI quickly can be daunting for some individuals. It’s human, after all. If you are in that case, start first with what seems to be the most convenient approach for you to lose weight (hence your BMI).
Gyms and daily workouts are not for everyone, so below are some tips for those who don’t want to go through the hassle of working out. Of course, if you increase your energy expenditure and follow these tips to lower your calory intake, that’s even better.
Decrease your weight and BMI with these strategies that aim to reduce your energy intake:
1. Cut down on sugary drinks and snacks
2. Eat more slowly and mindfully
3. Reduce the size of your meals
4. Get plenty of sleep every night
5. Make time for relaxation and stress-relief activities
6. Force yourself to drink significantly more water to reduce the sense of hunger
7. Eat healthy non transformed food. Generally speaking, avoid processed food at all costs
The essence of these strategies to reduce BMI is to reduce stress and have a reasonable heart-healthy diet.
Alternatively, if you cannot give up on your current unhealthy food, drink, and sleep habits, focus mainly on increasing your energy expenditure. Increasing physical activity can be the primary driver of losing weight and lowering BMI quickly. Aerobic exercise burns calories, which helps you create a more significant calorie deficit for weight loss without cutting your calorie intake too much.
Here are a few tips
1. Implement a daily calisthenics workout so quick and straightforward that you have no excuse to skip it.
2. Walk or ride a bike whenever possible instead of commuting or driving. Stop using the lifts and take the stairs.
3. Build a workout habit just before eating for two reasons. Firstly, eating after working out can be a potent psychological motivation trick to get you to exercise and get things done. Secondly, it is scientifically proven that exercising before eating makes you less likely to reach for unhealthy food
4. Regarding fitness habits, consider that anything is better than nothing. Read how I finally got myself to start exercising.
How to Lower Your BMI: Video
Whatever is your approach to reducing BMI quickly, self-discipline will be required. Discipline is essential to stick to a healthy diet and/or fitness habits, the two key items to reduce BMI quickly. Read how to build discipline here.