Your BMI doesn’t hate you.

Introduction

Nowadays, at the start of the new year, it is a kind of social trend to want to change your body, lose weight, find your beach body, burn body fat and build muscle, basically improve your BMI.

And on Instagram and other media, everyone is “selling” the idea of ​​eating less, starving themselves, losing weight in a few weeks, exercising to get rid of the washout to the body and muscles screaming in pain.

And does it helps? or are you back again buying and trying the same old routine year after year?

Do you feel you are at war with your body, that your BMI is hating you? You probably not alone.

Let me tell a story that may change your mindset

Your BMI doesn’t hate you.

It’s not disappointed in you.

It doesn't see you getting up in the middle of the night and eating leftover pizza.

You know, that voice in your head?

It's dietary culture disguised in a lab coat.

Somewhere along the path to a healthy lifestyle, we became convinced that improving BMI requires:

Suffering.

Starving.

Cutting carbs like they’are a toxic too our body's.

Drinking green liquids that taste like old lawn clippings.

And if you don't do all that? The voice in your head clearly says: Well, then "I don't want it badly enough."

Which is funny. Because, of extreme dieting worked, no one would be stuck in the same body for decades after decades, alternating between keto, fasting, detoxing, and "this time it's different."

Spoiler alert: it's never different.

Let's talk about the boring, unsexy, deeply annoying truth that no diet program or anyone on Instagram makes money from.

The truth: BMI improves when your life becomes a little less chaotic – not when your diet becomes extreme.

Nobody wants to hear that. There is no real transformation in that sentence. But it is real.

The first myth to die out is the idea that eating less is the same as eating better... It's not. And trust me, it's not.

You can eat less and still be malnourished, exhausted, and angry at everyone.

You can eat more and actually lose fat if your body finally feels safe enough to stop panicking.

Protein and fiber aren't trends. They're survival tools.

Protein keeps you full, so your brain doesn't start fantasizing about snacks like it's writing fan fiction.

Fiber slows down digestion, stabilizes blood sugar, and..., unsexy yes but important..., keeps your gut functioning properly.

So please, add food before you remove it. That alone changes everything.

Vegetables aren't a punishment. They add volume. They allow you to eat a full plate without burning pasta calories like it was a sport.

Water 😳

And water. Yes, water. And I repeat, water as in clean, clear water.
It's advice most people ignore because it's not dramatic enough.

No, I'm not talking about the water you find in your morning coffee, the soda you drink at lunch, or the part of the water in the glass of wine you enjoy with your evening meal. I'm talking about clean, clear water, perhaps with a hint of freshly squeezed lemon.

The truth: Half the time you're not hungry...you're dehydrated and stressed and tired.

So please, drink water before and with meals, so your portions suddenly shrink without you feeling robbed, and yes, it can be in addition to that well-deserved glass of wine. Consider replacing your soda at lunch with water, and keep a water bottle at your desk.

So no suffering required.

Here is another uncomfortable truth.

If you eat as if you are running from hunger, your body will chase fat as if it were its protection.

Crash dieting tells your metabolism that food is unreliable.

So it slows down. Stores energy.

And laughs when you blame yourself.

It's not weakness. It's biology that's older than your life.

Which brings us to movement.

No, you don't have to "destroy" yourself at the gym to improve your BMI. Your body is not a crime that needs punishment.

Walking works. Walking is boring. Put on headphones and dissociate yourself from it and walk.

Consistent movement beats intense, painful workouts that you quit after two weeks. Every. Only. Single Time.

Twenty to forty minutes a day changes insulin sensitivity, mood, appetite regulation, and sleep.

Hate to be one bearing bad news, but sleep?

Yes – sleep. The thing everyone “forgets” or sacrifices while chasing health. Have you ever heard: “I don’t need sleep, I can sleep when I get old”, “I don’t need more than a couple of hours of sleep each night”.

Sleep deprivation messes with your hunger hormones so much that your willpower doesn't stand a chance. When you're tired, your body craves quick energy. Sugar. Fat. Comfort.

It's not a character flaw. It's chemistry.

So fix your sleep, and suddenly your BMI starts to change without any heroic effort.

So next time I expect to hear you say:I sleep long nights like a full baby👶 🙏

Stop eating!

No don't stop eating but please – stop eating in front of screens like it’s normal. Mindless eating doesn't register fullness. Your stomach may be done, but your brain is still watching YouTubes.

Eat slower. Chew longer. Use smaller plates if you want to trick your own psychology. It works, even when you know it works.

Junk food deserves a mention here—not because it’s evil, but because it’s engineered.
Ultra-processed food is designed to override fullness signals.
That’s not conspiracy.
That’s profit.

Reducing sugar, soda and alcohol drinks alone can change BMI more than most diets. Liquid calories don't satisfy hunger. They just sneak in and leave you confused.

Yes I know, I says enjoy life is important, but in moderate quantities.

And here’s the part no one likes. Consistency!

Consistency matters more than motivation.
Motivation is loud and dramatic and unreliable.
Habits are quiet and boring and effective.

You don't need perfect days.
You need repeatable ones.

walk, eat, sleep, repeat

The goal is not rapid weight loss. It is metabolic calm.

When your body trusts that you will feed it, move it, and let it rest, it stops clinging to fat as if it were a life raft.

BMI improves as a side effect—not a target.

That’s the twist nobody sells.

Not because you torture yourself. But because you stopped loving like health was a deadline.

And that's when it hits you.

You didn't "fix" your body.

You just stopped fighting it.

You made peace.

Funny how health appears the moment you stop chasing it, as if it owes you something.

As I always say, health is not a destination is a journey, a lifelong journey, it's a lifestyle, lifestyle is a habit, habit sticks.

When it's a habit, you don't need to start every year by chasing it like you never seen it before, its a habit, its who you are, just live it.

Easy – never said it, if you want it easy, you're in the wrong place. Try Instagram😁

Thx for reading, love you Jørn❤️