A BMI above 25 is classified as overweight, while 30 and above is considered obese. Carrying excess weight can:
✔ Increase the risk of heart disease and stroke
✔ Lead to type 2 diabetes and insulin resistance
✔ Cause high cholesterol and high blood pressure
✔ Put stress on joints, muscles, and bones
✔ Contribute to breathing difficulties like sleep apnoea
| BMI Range | Category | Health Risk |
|---|---|---|
| Below 18.5 | Underweight | Risk of malnutrition, weakened immunity |
| 18.5 – 24.9 | Healthy Weight | Lowest health risk |
| 25 – 29.9 | Overweight | Increased risk of heart disease, high blood pressure |
| 30 and above | Obese | High risk of diabetes, stroke, joint problems |
Eating a healthy, balanced diet is one of the most effective ways to reduce BMI. NHS recommendations include:
✔ Reduce processed foods, sugar, and trans fats
✔ Eat more whole foods – fruits, vegetables, lean proteins, whole grains
✔ Drink more water and avoid sugary drinks
✔ Practice portion control and mindful eating
Explore NHS Meal Plans for Weight Loss
Regular exercise burns calories, improves metabolism, and helps build lean muscle mass.
✔ 150 minutes of moderate activity per week (brisk walking, cycling, swimming)
✔ Strength training twice a week to preserve muscle mass
✔ High-intensity interval training (HIIT) for efficient fat burning
Find NHS-Recommended Exercises
✔ Sleep Well – Poor sleep can lead to weight gain. Aim for 7-9 hours per night.
✔ Manage Stress – Chronic stress raises cortisol levels, which can increase fat storage.
✔ Stay Hydrated – Drinking water before meals can reduce appetite and calorie intake.
✔ Reduce Sedentary Behaviour – Sitting too much slows metabolism. Stand, stretch, and move frequently.
✔ Use the NHS BMI Calculator weekly to monitor progress
✔ Check your waist-to-hip ratio to measure fat distribution
✔ Keep a food and exercise diary to stay accountable
The NHS provides structured weight management plans, including:
✔ 12-Week NHS Weight Loss Plan – Structured guidance for sustainable weight loss
✔ GP Referrals – Some individuals qualify for NHS-funded weight loss support
The most effective exercises for reducing BMI include:
✔ Cardio Workouts – Running, cycling, swimming
✔ Strength Training – Weightlifting, resistance exercises
✔ HIIT (High-Intensity Interval Training) – Short bursts of intense exercise
✔ NHS guidelines recommend losing 1-2 pounds per week for sustainable weight loss.
✔ A calorie deficit of 500-1000 kcal per day helps reduce BMI gradually.
✔ Crash diets can cause muscle loss and metabolic slowdown.
Focus on nutrient-dense foods and portion control.
Incorporate high-intensity workouts to boost metabolism.
Yes, diet is the main driver of weight loss, but exercise enhances results.
Use the NHS BMI Calculator to check your weight status and set your weight loss goals today.
✔ Instant results based on NHS-approved guidelines
✔ Helps you track progress as you reduce BMI
✔ Free and easy to use
