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5 𝑺𝒕𝒆𝒑𝒔 𝑷𝒓𝒐𝒗𝒆𝒏 𝒕𝒐 𝑯𝒆𝒍𝒑 𝒀𝒐𝒖 𝑳𝒐𝒘𝒆𝒓 𝒀𝒐𝒖𝒓 𝑩𝑴𝑰
✅. Get an Accurate Reading of Your
Online BMI calculators abound, but you should get your official BMI reading at your doctor’s office from someone who is weighing you and measuring your height. “If you ask most of us how much we weigh, we’ll report we weigh less than we do, and we’ll say we’re a little taller. That would lead to an underestimation,” says O’Neil.
✅ Set a Realistic Goal if You’re Trying to Lower Your BMI
Losing as little as 5 to 10 percent of your body weight can have substantial health benefits, according to the CDC. (5) For some people, this means that your BMI still may be in the overweight range, and that may be okay.
“It’s unrealistic and unnecessary for everyone with a BMI of 30 or more to get to a BMI in the normal range. The health significance of BMI is not indicated by the number it is today, but if today’s BMI is more or less than it was in the past,” says O’Neil. In other words, it’s all about whether you’re making strides toward a better health future. Your goal should be to lose a modest amount of weight and then reevaluate your progress
✅ Track Your Weight Loss Progress Closely
Know where you stand today — and where you stood yesterday. Then give yourself a pat on the back. “Self-monitoring is really important when it comes to weight control,” says O’Neil.
He recommends recording your food or calorie intake for a few days to understand what your eating habits are truly like. “Many patients will come back and say, ‘I never knew how much I ate,’” he explains.
It may be the reality check you need to change your habits. Use whatever method you feel most comfortable with, whether that’s writing it in a journal or using an app on your smartphone. A February 2019 study published in Obesity found that the more frequently participants used a web app to track their diet habits over six months, the more weight they lost
✅ Know How Much You Move
As with monitoring your food intake, you’ve got to know what your physical activity level is like. At the Weight Management Center at MUSC, everyone who joins the program gets a Fitbit Zip, which makes it easy to track and record your exercise and everyday movements. (Walking up the stairs counts!) Even if you're not in a program, there are tons of apps at your disposal, whether you’re on an Android or an iPhone, and fitness trackers you can wear on your wrist.
✅ Weigh Yourself Regularly to Figure Out What’s Working
Once a week, get on the scale. Then chart your weight (this is easy to do via an app, or you can DIY using a graph, like the one from MUSC). This way, you’ll know whether you need to change up your weight loss approach — or stay the course.

𝑾𝒉𝒂𝒕, 𝑬𝒙𝒂𝒄𝒕𝒍𝒚, 𝒊𝒔 𝑩𝑴𝑰?
Measuring Body Fat: Being overweight or obese is associated with a wide range of chronic and acute health conditions, so determining how much excess body fat a person is carrying is an important factor in caring for their overall health. There are many ways to determine how much body fat an individual has, including skinfold thicknesses, bioelectrical impedance, underwater weighing, and dual energy x-ray absorption. These measures can be expensive, intrusive, not widely available, or technically demanding. Calculating BMI provides a quick, easy, inexpensive surrogate measure of body fatness. Studies have shown BMI correlates well with results of more complex methods for assessing body fatness and with future health risks.
To calculate BMI, body weight (in kilograms) is divided by height (in meters) squared. In English measures, weight (in pounds) is divided by height (in inches) squared, then multiplied by 703. A link to an easy-to-use online BMI calculator is provided in Resources, below. The resulting number is then interpreted using a chart like the one accompanying this article.
BMI and Health: According to the Centers for Disease Control and Prevention, in general, the higher one’s BMI over 25, the higher the risk of developing a range of conditions, including diabetes, arthritis, liver disease, several types of cancer (such as those of the breast, colon, and prostate), high blood pressure (hypertension), high LDL-cholesterol, and sleep apnea. The good news is, research shows that even a small weight loss (between five and 10 percent of current weight) will help lower the risk of developing those conditions.
BMI under 18.5 has also been associated with higher mortality. There are many biases and confounding factors that make it difficult for researchers to determine the exact reasons for this association. One possibility is that very low BMI is a side effect of underlying conditions that lead to death.
Limitations: While BMI is often considered an indicator of body fatness, it actually measures excess weight, rather than excess fat. Because it uses total weight, it cannot distinguish between the mass of fat, and that of muscle and bone. A body builder, therefore, may have a high BMI even though he or she has very little body fat. Pregnancy also throws off BMI. This measure is not appropriate for infants, and BMI-for-age charts are used for growing children. For a similar BMI, older adults tend to have more body fat than younger adults, and women, on average, have greater amounts of total body fat than men.
Importantly, BMI does not provide any indication of the distribution
of fat. Visceral fat (the kind that accumulates around and
between organs) is more strongly associated with health risks than subcutaneous fat (which is under the skin), making fat distribution an important health measure. Waist circumference (or waist/hip ratio) is a simple measure of fat distribution that is sometimes used alone or in combination with BMI to assess health risk.
Like other measures of body fatness, BMI does not always predict disease or risk of disease. Someone with a BMI in the “normal weight” range can have a high disease risk (particularly if they smoke, are sedentary, have poor diet quality, or have a strong family history of cardiovascular disease). Likewise, someone with a high BMI is not necessarily destined to have cardiovascular disease (particularly if they are physically fit, avoid to***co products, and lack a genetic predisposition).
BMI Bonuses: Most of what we know about obesity-related health risks comes from research that compared the BMI of participants to various outcomes. BMI is valuable to researchers and public health experts for tracking weight trends in populations across time and geographic regions and has been repeatedly associated with health outcomes in populations. While BMI does not provide information on body composition, it uses easily obtained, readily available measures (height and weight) and is therefore a valuable screening tool for identifying potential weight-associated health problems in individuals.

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