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BMI and body fat % have a substantial correlation, as obvious in the previous sections. Therefore, to reduce your BMI quickly, you should also focus on lowering your body fat. Starting to notice benefits in just 14 days is possible.

As bodyvisualizer official website write, you must follow a low-BMI diet and engage in regular exercise to achieve your weight loss goals. To facilitate your travel, consider the following suggestions.

Reduce the number of carbohydrates in your diet.

We tend to overeat carbs more often than not. But unfortunately, these extra carbohydrates eventually convert into fat and undesirable weight growth. You may get your body to start using fat for energy instead of carbohydrates by adopting a few easy dietary changes.

Carb cycling, low-carb diets, and keto were covered in detail in the preceding section. It's important to double-check your BMI category to see which method works best.

Increase Your Consumption of Leafy Green Vegetables.

The nutrients in green and leafy veggies are astounding. In addition to being abundant in antioxidants, they also have a very low caloric count. Therefore, many health advantages, including weight loss, may be obtained by increasing your dietary intake of leafy green vegetables.

Low-Fat Dietary Supplements

BMI is reduced by eating a diet rich in fruits and vegetables.

A Proper Amount of Lean Protein Should Be Consumed

Protein is an additional necessary macronutrient in your diet since it helps your body's muscles and tissues grow and sustain themselves. On the other hand, protein sources tend to include a lot of fat and carbohydrates. That's why we advise you to stick to lean proteins.

In addition, lean proteins help you feel full and reduce your appetite, making them an essential part of a healthy weight-reduction plan. The following are some of the best sources of lean protein:

Fish

Lentils

Yogurt of Greece

White meat

Chicken

Tofu

As a result, you must also ensure that you are receiving enough protein in your diet. 0.8–1 grams of lean protein per kilogram of body weight is the ideal amount to consume. For example, a person who weighs 160 pounds and wants to lose BMI in 14 days has to eat between 128 and 160 grams of lean protein. The following are the calculations:

Total daily protein intake is calculated as follows: 0.8 x 160 = 128 grams

Total daily protein intake is equal to 1 X 160 = 160 grams/day.

Reduce your intake of sugary beverages such as sodas, juices, and soda pops

This should be self-explanatory. Juice, soda, and other sugary beverages should be avoided. Even while they may be delicious, they make your weight-loss journey more difficult in the long term.

Drinking tea and coffee instead of sugary beverages like soda is better.

Take a sip of water.

It's critical to stay hydrated to maintain a healthy lifestyle. In addition, it makes achieving a lower BMI a lot less difficult to do. That's because water is also an appetite suppressant in nature. So, the next time you're tempted to go for a bag of chips, consider switching to a water bottle instead.

Consume a Diet High in Fiber

To avoid overeating, consume meals that are high in fiber. As a result, they help you eat more slowly and appreciate your meals. Grain products, fruits, and vegetables are all high-fiber foods.

Make a Meal Schedule.

Keeping a careful watch on what you eat is the greatest method to maintain track of your diet and BMI. You have complete control over your portion sizes and calorie intake if you plan and prepare your meals ahead of time. The inverse is true if you prefer to eat out or have someone else prepare your meals.

At Least 3 Times a Week, Take a Workout.

In addition to a healthy diet, you must also maintain a regular exercise routine. It is much more difficult to lose weight and reduce your body fat percentage without regular physical exercise. At least three times a week, you should burn calories and develop muscle.

Exercising for Weight Loss

To decrease a woman's BMI, diet is one of the most crucial components; however, exercise is also highly vital. Here are some of the most effective ways to reduce your BMI through exercise.

HITT (High-Intensity Interval Training)

One of the most effective ways to lose weight is through high-intensity interval training (HIIT). However, when it comes to getting your body to start burning calories quicker, this type of exercise relies on a high heart rate and a high level of effort.

High-intensity interval training (HIIT) yields quicker outcomes than low- or moderate-intensity interval training. However, it might not be for everyone. If you've been sedentary for a lengthy period, HIIT workouts might be shocking.

LISS

Low-Intensity Steady State (LISS) training is on the other end of the spectrum from high-intensity exercise. LIES, unlike HIIT, stimulate low-level physical activity but over an extended period rather than brief, strong bursts of energy.

Simple exercises such as hiking, running, and swimming can all fall under the LISS umbrella. In addition, the treadmill, Stairmaster, or elliptical machine is a fantastic place to perform LISS at a gym.

HIIT and LISS are discussed in this video (Steady State). In all honesty, I've used them both to slim down. To help you narrow down your options, we've put up this handy comparison chart. To reduce your BMI, you should probably try both sorts.

Strength Training for the Whole Body (3 Times Per Week)

The term "whole-body strength training" refers to an exercise that targets every major muscle group in your body. This is a great way to develop strength across your entire body if you're starting.

It allows you to gain muscle mass while maintaining a trim physique. Your metabolism is boosted by lean muscular tissue, so keep that in mind! It's also crucial to note that full-body strength training enables you to discover and correct any weaknesses in your workouts. Only three times a week is required for this form of exercise. This is a great option in terms of time management because it doesn't punish you for missing one day.

It's no small task to get your BMI down quickly. This is, of course, a lot more difficult than it appears. As a result, you must have a thorough knowledge of BMI, including what it measures and how it is calculated. It's a measure of your health, not just a statistic.

As a woman, you must also keep in mind that there are special strategies to tackle the task of lowering your BMI. Keep in mind all you've learned here if you want to see real results in just 14 days.