One of the indicators of weight loss is "ideal weight". Whether you need to lose weight or not should be based on whether your weight is within the ideal weight range. People who exceed their ideal weight must lose weight, otherwise it is bad for their health. For ordinary people who are not majoring in sports, there are two ways to calculate the ideal weight.
The first method is to calculate the standard weight. Standard weight (kg) = height (CM) - 105, women need to lose another 2. Within ± 10% of the standard weight is the ideal weight.
The second method is to calculate the body mass index (BMI). The calculation method is: body mass index = weight (kg) × height (m) square. A normal BMI should be between 18.5 and 23.9, between 24 and 27.9 as overweight, and over 28 as obesity.
The second index of weight loss is "body fat content". Body fat content refers to the value obtained by dividing the weight of body fat by the total body weight. The body fat content of men with normal weight is about 15% and that of women is about 22%. The higher body fat content of women is a reflection of genetic differences between men and women.
Compared with BMI, body fat content can more accurately reflect the degree of obesity. In general, women with a fat rate of more than 30% and men with a fat rate of more than 25% are defined as obese and need to lose weight.
The third index of weight loss is "waist hip ratio", that is, the ratio of waist circumference to hip circumference. The waist to hip ratio of women is below 0.85, and that of men is below 0.9, which is within the healthy range.
The value of waist hip ratio is large, which indicates that the waist circumference is large, that is, the waist and abdomen fat is too much. Waist fat can damage the insulin system, and waist fat metabolism is very fast, but also produce different hormones, leading to diabetes, hypertension, hyperlipidemia and other diseases. In addition, waist fat can also lead to liver hypertrophy, making it unable to function normally.
According to the above indicators, many "day and night weight loss" people actually lack the correct understanding of weight. Keeping a normal weight is the premise of good health. What people need to do is to pursue health, rather than blindly let themselves lose a lot of meat.
As for how to maintain a normal weight, experts suggest that people should exercise reasonably, eat reasonably and rest reasonably. A reasonable diet is to eat less and more meals. You don't need to eat a lot of them. You can eat three to four meals a day. In this way, you won't absorb a lot of calories at a time, and also reduce the burden on the stomach and intestines.
For reasonable exercise, it is suggested that people should keep at least 30 minutes of jogging at least three times a week, so as to achieve the reasonable exercise consumption of a healthy body. As for reasonable sleep, experts suggest that people should have seven to eight hours of sleep at night and a short half hour lunch break at noon.
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