Skip to main content

How to Lower Your BMI

The body mass index, or BMI, is a tool used to assess your weight status based on your height. Use these tips to lower your BMI.


  • Step 1: Decrease calorie intake Decrease your calorie intake by decreasing the amount of high fat foods you eat, and eating small amounts of unsaturated fats, which are good for your heart and help you to absorb fat-soluble vitamins. In order to create a calorie deficit, you have to eat fewer calories than your body uses.
  • Step 2: Exercise portion control Exercise portion control. Too many calories from any source will be stored as body fat, so adjust your portion sizes so that you get an appropriate number of calories.
  • Step 3: Eat fruits, vegetables, and whole grains Eat at least five servings a day of fruits, vegetables, and whole grains. These foods are loaded with healthy vitamins, and packed with fiber to keep you feeling full.
  • TIP: Pace yourself and eat slowly. It takes 10 to 20 minutes for your brain to get the message from your stomach that you've had enough to eat.
  • Step 4: Eat a variety of foods Eat a variety of foods daily. Consult the Food Guide Pyramid at to find and choose different foods within the various food groups multiple times each day.
  • Step 5: Limit sugars and alcohol Limit your consumption of food with added sugar, such as soda, candy, and alcoholic beverages. They provide almost no necessary nutrients and are just empty calories.
  • TIP: Alcohol slows down the body's use of fat for fuel by as much as 1/3, which means fat is more likely to be stored in your body.
  • Step 6: Exercise Make exercise a priority. Get at least 30 minutes of light exercise every day. You'll have more energy and you'll be burning calories.
  • Step 7: Develop a positive attitude Develop a positive attitude by setting realistic goals and focusing on fitness instead of weight. Pay attention to your body's hunger and fullness cues, and only eat when you're hungry -- not when you're bored or stressed. If your weight is a major concern, consult a doctor.
  • FACT: To lose one pound of fat, you need to create a deficit of 3,500 calories.

You Will Need

  • Fewer calories
  • Portion control
  • Fruits
  • vegetables
  • and whole grains
  • Variety
  • Internet access
  • Limited sugar and alcohol consumption
  • Exercise
  • Realistic goals
  • Doctor
  • Pacing (optional)

Popular Categories