Kham Pha
The indicators of obesity
1. BMI of the body
BMI is not a strange concept for everyone.BMI = weight/square height (calculated by international standard kg/m2).This algorithm and reference is the most commonly used method to check if you are obese.
| Classify | WHO BMI (kg/m2) | IDI & WPO BMI (kg/m2) |
|---|
| Low weight (thin) | 18.5 | 18.5 |
| Normal | 18.5 - 24.3 | 18.5 - 22.9 |
| Overweight | 25 | 23 |
| Obesity | 25 - 29.9
| 23 - 24.9 |
| Obesity I | 30 - 34.9 | 25 - 29.9 |
| Obesity degree II | 35 - 39.0 | 30 |
| Obesity level III | 40 | 40 |
Above is the WHO standard evaluation for Asians.
2. The body fat ratio
The ratio of fat in the body is the ratio between the total amount of fat in the body and the total body weight.Compared to BMI, the ratio of fat in the body is easier to say the condition of the body is fat or thin.This is the reason why the same weight but some people look very thin, some people look very fat.
If compared, 5 pounds of fat compared to 5 muscle pounds will see a clear difference.Normally, the rate of fat in adults is from 20-25% for women, 15-18% for men.Feel the difference through illustrations.
The rate of fat is too high or too low has a certain effect on health.
3. Waistline
This is the easiest number to measure.The accumulation of belly fat is related to many chronic diseases.Therefore, waist circumference is also an important indicator to detect obesity.Men have a waist of over 90cm and women with waist over 85cm are likely to be obese level II.
Mistakes when losing weight
1. Only eat fruits and vegetables
A lot of people in the process of losing weight are misunderstood that just do not eat meat will not be fat.This is a huge mistake.First, we must know the amount of protein, carbohydrate and fat content in food.
Eating fruits and vegetables can not make you thinner, because there are some fruits with high carbohydrates, but contain less protein content, leading to reducing the body's resistance.
2. Fasting to lose weight
Fasting is the most scientific weight loss method.First, fasting for a short time, although the weight decreases, most are due to dehydration, accompanied by some lost muscles, this is not fat loss.
In addition, fasting will reduce the metabolism of the body, after fasting the body will easily get fat.Finally, fasting will affect nutritional balance, circulatory system, endocrine and immune system will also be affected.
3. The intensity of training is as high as possible
Exercise intensity and exercise habits, body range can be tolerated with great relationships.If suddenly surpassing the body's tolerance limits, not only affects health, in addition to increasing the burden on the heart.
When starting to lose weight, the intensity of exercise should gradually improve so that the heart rate is in a stable range.After losing weight, we can also enhance the function of the heart and lungs.
4. Wherever the episode is thin
Humans are a whole, metabolism is also systematic.Therefore, weight loss must reduce the whole body and increase muscle to increase the part.It also means that if you want to reduce excess fat, you should reduce the whole body, practice separate muscle areas to increase muscle.
If you want to lose weight, the best method is to exercise and eat scientific, missing 1 in 2.
Source: QQ