Body Mass Index, or BMI, is the most widely used method of measuring an individual’s healthy weight range. Note the word ‘range’ – even if you sit in the healthy range as defined by BMI standards you might feel healthier if you weighed less or more. Ultimately, choosing your ideal weight comes down to what feels right to you. 

BMI is effectively a measure of body fat. Calculated using height and weight, it is a simple method of categorisation. A BMI of below 18.5 is deemed underweight, 18.5-24.9: healthy, 25-29.9: overweight, 30-39.9: obese and above 40: morbidly obese.

There are a number of ways of lowering your BMI if you feel you weigh more than you should.

Eat a nutritious breakfast such as porridge, low-sugar muesli, fruit and nuts or live yoghurt to kick-start your metabolism. If you miss breakfast you will feel lethargic and send your body into fat storing mode. Eat the wrong type of breakfast such as a fat-laden pastry and you will release insulin, which can be a fat storage hormone.

Cut down on fat and sugar – processed food is often loaded with calories so make your own to be sure of exactly what you’re eating. The XLS Fat Binder will give you a helping hand – it’s a method of weight loss clinically proven to encourage three times more weight loss than dieting alone. Read the XLS Medical Fat Binder reviews, which make for inspiring reading.

Cut back on the carbs, avoiding them from mid afternoon. Eat too much pasta, bread and potatoes without expending any energy and they’ll be laid down as fat.

Ditch the dairy – many people don’t know that they are lactose intolerant, which renders them unable to effectively digest cow’s milk and cheese, causing feelings of lethargy, bloating and stomach cramps.

Eat less wheat – wheat is found in everything from bread and pasta to cakes and pies. It causes toxic issues in the body and symptoms similar to those suffering from lactose intolerance.

Eat little and often – leave too long between meals and your body will go into starvation mode, releasing hormones which will store the next food you consume as fat. Opt for healthy snacks like fruit, nuts and raw vegetables.

Don’t eat late – your metabolism starts winding down over the course of the day so it makes sense to have the biggest meal of the day at lunchtime and choose protein and vegetables in the evenings instead of taking on a carbathon.

Drink water – our bodies are composed of over 65 per cent water, crucial for dispersing nutrients around the body and removing toxins and fat cells.  Dehydration can lead to headaches, tiredness and overeating.

Exercise – but make sure it’s the right kind. If you want to lower your BMI, avoid anaerobic exercise that builds muscle and body mass and focus instead on fat-busting aerobic activity. Anything that boosts your heart rate is good, so run, dance, row, swim or climb to lose unwanted fat. If you are very overweight speak to your doctor before embarking on a radical new exercise regime and putting yourself at risk.

Through a combination of healthy eating and exercise you can bring down your BMI – go for it!

BMI Chart

BMI Chart (PD) – Click to Enlarge

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