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How to reduce BMI?

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Dietitian & Nutritionist
Practicing since : 2004
Answered : 228 Questions
Hi, My BMI is of 26, and am unable to walk more than 25 min due to knee problem, can you suggest best options to reduce BMI. Thanks.
Posted Sun, 9 Mar 2014 in Diet Plans
Answered by Meenakshi Attrey 12 days later
Brief Answer: Hello Detailed Answer: Thank you for posting the query. With a BMI of 26, you are required to loose roughly about 6 to 10 kilos to bring it to the normal range. Low stamina is one among the many conditions associated with high BMI. A balanced intake of diet with major focus on the calorie and balanced nutrient intake would help you improve stamina and to loose weight. But at the same time slowly increasing the time or the intensity of walk or other simple exercises would help you further. I understand you have some knee issues; but try exercise as much as you can tolerate. You can talk about the various exercise and physical activities that you could do with the given knee problem from your doctor. Increasing the physical activities, helps you burn more calories and hence supports and accelerates the weight loss rate by increasing the metabolism. At the same time reducing the total calorie intake ensures that the existing fat reserves are used for energy production. Some changes that you may introduce for healthy weight loss are: 1. Reduce the total calorie intake. Avoid too sweet and starchy foods like sago, sugar, sweets, refined and polished rice, tapioca, potato and colocasia etc. 2. Add plenty of fibrous food to make up the volume, include raw salads, lettuce, sprouts, whole grains etc. in the diet plan. 3. It is equally important to mind the fats. Saturated forms like pure ghee, cream, butter etc. are fattening. It is therefore advisable to prefer the vegetable oils in limited quantities. Choose from peanut oil, corn oil, rice XXXXXXX oil etc. 4. It is a good idea to add more vegetables to the diet. ensure that there at least one vegetable preparation in the meal, and when hungry add more salads and vegetables than adding the cereals. Or pulses. 5. The heavy pulses and legumes should be preferably taken for lunch. Eg. Take rajmah, Lobhia, black channa etc. for lunch, to ensure proper and complete digestion. 6. There should be at least one portion of fruit every day in the diet. All fruits are allowed except mango, sapota, grapes, banana, custard XXXXXXX and ripe jackfruit. 7. Consume plenty of salads and fluids. Include tender coconut water, salted lemon juice, green tea (sugarless) and wheat grass juice for improved metabolism. 8. Consume low fat dairy products, and avoid butter, and too much salt. It is also advised that you follow the meal timings as much as possible and follow a 6-7 meal pattern. The meals should be small and frequent, with plenty of fluids. Your stamina would slowly improve as you would start loosing weight. However, slowly increasing the duration would help you maintain the walks for longer distance. If you are comfortable walking for 20 - 25 minutes then, continue the same and gradually add 2-3 minutes to the total time every 5th day. Hope this helps you.
Above answer was peer-reviewed by
Follow-up: How to reduce BMI? 13 minutes later
Thanks Doctor for your advise, have received diet chart recently from My Health Care, have started implementing, will try do more physical exercise as much as possible. Thanks once again. XXXX
Answered by Meenakshi Attrey 12 minutes later
Brief Answer: stick to the diet and exercises. Detailed Answer: Dear XXXX Thank you for the reply. Hope you are doing well. However, if you wish to discuss anything regarding the diet, please feel free to contact the dietitian at YYYY@YYYY Stay Fit and healthy. Meenakshi
Above answer was peer-reviewed by
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