Q. How do I decrease my BMI quickly?

Ans: To decrease your BMI, you must eat a balanced diet, exercise daily, have a proper sleep routine, and manage your stress levels. You must also avoid crash diets or processed food.

Q. What should I eat to lower my BMI naturally?

Ans: To lower your BMI levels, try to eat green vegetables, fresh fruits, lean proteins, nuts, and seeds. A balanced diet with protein, fibre, and nutritious food will help you lower your BMI levels naturally.

Q. Is It possible to lower BMI without exercise?

Ans: Yes, you can reduce your BMI through a healthy diet, improved sleep, proper hydration, and stress management, even without exercising. However, combining these with regular physical activity delivers faster and more sustainable results.

Q: Does drinking water lower BMI?

Ans: Yes. Drinking water and staying hydrated can boost your metabolism and control cravings. This can help to reduce your weight and, in turn, lower your BMI.

Q: Can fasting reduce BMI?

Ans: No. Fasting does not reduce your BMI.

Q. What is the best exercise to reduce BMI?

Ans: Some of the best exercises to reduce BMI are cycling, brisk walking, swimming, running, aerobics, strength training, etc.

Q. Can walking reduce BMI?

Ans: Yes. BMI can help to reduce your BMI.

How to Reduce Your BMI Naturally? – Simple & Effective Weight Loss Tips

7 Ways to Reduce Your BMI Naturally

The healthy BMI range is 18.5 to 24.9 on a BMI calculator. If your BMI is higher than the normal range, you are either overweight or obese and must consider lowering your BMI. Here are 7 ways to reduce your BMI naturally:

Recommended supportive treatments include:

Focus on a Balanced DietIt is very important to watch what you eat, not only to maintain a healthy BMI but also if you wish to lower it. Eating a balanced and nutritious diet can help you reduce your BMI naturally. You must include whole grains, fresh fruits, leafy greens, lean proteins like fish, chicken, lentils, and healthy fats, such as nuts, seeds, olive oil, etc., in your diet. Eating a balanced and home-cooked meal, along with practising portion control, can make a significant difference over time.

Avoid Processed and Junk FoodApart from maintaining a healthy and balanced diet, it is also necessary to cut back on processed foods, sugary snacks, carbonated drinks, and deep-fried items. Processed and junk food are often loaded with unhealthy fats, excess salt, refined sugar, and calories that contribute to weight gain, thus increasing your BMI. Reducing your intake of sugary drinks, instant snacks, and fast food can reduce your BMI naturally over time.

Stay Physically ActiveWith the right food and diet, staying active is one of the easiest ways to naturally reduce your BMI. Try to include around 150 minutes of moderate-intensity activity, like brisk walking, cycling, or swimming, or 75 minutes of vigorous activity, like running or aerobic dancing, each week. You can also include strength training exercises, such as squats, push-ups, or weight lifting or play your favourite outdoor sport to keep your workout routine enjoyable and consistent. Consistent efforts will help you achieve your target quickly.

Improve Your Sleep ScheduleMany people overlook the link between sleep and body weight. Inadequate or poor-quality sleep can disrupt hunger hormones, making you crave high-calorie foods. This can lead to an increase in your weight and your BMI. Try to get 7 to 9 hours of quality sleep every night. You must also try to have a consistent bedtime routine and avoid screen time before sleeping.

Stay HydratedDrinking enough water every day supports metabolism and helps control cravings and hunger. Sometimes, the body confuses thirst with hunger, leading to unnecessary snacking. Hence, drink at least 2-3 litres of water daily to keep your weight and BMI in check. You can also start your meals with a glass of water, which can help manage portion sizes.

Manage Stress LevelsHigh stress levels can trigger emotional eating and cravings for junk food, while chronic stress can lead to emotional eating and weight gain. To avoid this, practice stress-relieving activities like meditation, breathing exercises, journaling, or even a hobby you enjoy. Managing stress is as crucial for maintaining a healthy BMI as eating right and exercising.

Avoid Crash DietsCrash diets that promise rapid weight loss may harm your metabolism and are rarely sustainable. Focus on making small, consistent improvements in your eating and activity habits instead. If necessary, consult a certified nutritionist for personalised advice based on your lifestyle and health goals to lower your BMI.

Why Should You Reduce Your BMI If You are Overweight or Obese?

An elevated BMI is directly associated with a higher risk of chronic health conditions, such as type 2 diabetes, heart disease, hypertension, fatty liver disease, and certain cancers. As per reports, around 2.6 crore men and 4.4 crore women in India were affected by obesity in 2022. Unhealthy dietary habits, especially processed and junk food consumption, have significantly contributed to this.

Reducing your BMI naturally not only lowers your risk of serious illnesses but also improves your energy levels, sleep quality, mental health, and overall quality of life. It also helps minimise future medical expenses and helps you stay active while keeping your health in check.

How to Reduce Your BMI Naturally?

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