Body Mass Index (BMI) in Adults: Definition, Calculation, and Limitations

Losing only 5 to 10 percent of your body weight when you are overweight or obese may help counter the potential negative health effects of excess weight, and improve your blood pressure, blood cholesterol, and blood sugar, according to the CDC.

At the same time, it’s tough to say exactly how to reach a healthy weight because there isn’t a one-size-fits-all answer, Jaelin says. The best way to get personalized recommendations, she says, is by consulting a dietitian or a doctor.

You can also start to lower your BMI (or raise it, if you’re underweight) by adopting these six healthy habits:

1. Eat Balanced Meals

At each meal, include a palm-size amount of protein, whether it’s chicken, fish, beef, or tofu. Eat that with a fist-size portion of a carbohydrate, such as fruit, quinoa, brown rice, or whole wheat bread for a well-balanced meal, Jaelin suggests. Following this approach can promote a healthy weight.

2. Stick With Water

Don’t drink anything but water with your meal. Instead, leave room in your stomach for food, and save your fluids for outside of mealtime, notes the Academy of Nutrition and Dietetics (AND).

3. Get Creative With Nutrition

Sneak in extra calories without overhauling your diet. For example, spread peanut butter on toast, sprinkle cheese on top of chili, or use milk in your oatmeal instead of water, per the AND.

4. Start Your Day Off Strong

To lose weight, Jaelin suggests starting your day with a protein- and fiber-packed breakfast. One cup of steel cut oats with ¾ cup of Greek yogurt and ½ cup berries checks all the boxes.

“The high protein from Greek yogurt stabilizes blood sugar levels to avoid sugar [and other food] cravings later on in the day, and the fiber from steel cut oats will keep you full longer,” Jaelin says.

Starting the day on a healthy note can also set the tone for the day, she says.

5. Count Your Calories

Losing 1 to 2 pounds per week has been shown to be the most sustainable rate. One way to get there is by cutting your daily calories by between 500 and 1,000, per the CDC.

6. Move It

Don’t discount the role of exercise in helping you reach your ideal weight, whether you’re looking to gain or lose. Consult a personal trainer to outline a plan that’s tailored to your goals.

Reaching a healthy weight (and healthy BMI) not only slashes your risk for many diseases, but it has been shown to boost your confidence, energy level, and your overall mood. That’s an all-around win, according to the CDC.