What to Do If Your BMI Is 35 or More

If your Body Mass Index (BMI) is 35 or higher, it falls into the category of class 2 obesity. This level of BMI can increase the risk of serious health conditions, but the good news is that change is possible — and it starts with small steps.

Why BMI Matters

BMI is a simple way to estimate whether your body weight is appropriate for your height. While it doesn't account for muscle mass, it's widely used to identify weight-related health risks.

Health Risks of a BMI Over 35

• Increased risk of type 2 diabetes
• High blood pressure and heart disease
• Sleep apnea and breathing problems
• Joint pain and reduced mobility

Practical Steps to Lower Your BMI

Here are some healthy, realistic steps you can begin today:

• Track your current BMI using our free BMI calculator
• Set small weight loss goals — even 5–10% loss can improve health
• Use a calorie deficit calculator to plan meals that help reduce body fat
• Walk 20–30 minutes a day to build consistency
• Eat more whole foods and reduce sugar and processed snacks
• Sleep 7–8 hours nightly to support metabolism and hormone balance

Is BMI Always Accurate?

If you have a muscular build or are an athlete, BMI may not reflect your health accurately. Use our BMI tool with the muscle mass setting for a better result.

Next Steps

Lowering your BMI is a journey, not a race. Bookmark this page and check your progress regularly. You can start by calculating your BMI now or planning meals with our calorie deficit tool.

This content is for educational purposes only. Consult a licensed medical professional for personalized advice.