Weight management plays an important role in health and longevity.Both overweight and underweight can cause serious health problems, so maintaining a reasonable weight is the "key" to keep physical and mental health at a stable level.
Currently, the most common measure used to evaluate the weight is the body mass index (BMI).The formula for calculating the BMI is: BMI = weight (kg) / height (m).According to this index, the classification of weight in adults will have the following levels:
Thin people: BMI <18.5
Normal: 18.5
Overweight: 24.0
Obesity: BMI ≥28.0.
For example, people weighing 70 kg and 1.75 m high will have a BMI: BMI = 70 ÷ (1.75 x 1.75) = 23.15.
BMI is too high or too low is a sign that the diet is not healthy, the level of operation is unreasonable or the mental issue such as stress, insomnia ... BMI at the normal threshold is said to beThe ideal level, although it has not been measured the total amount of fat or muscle.
Research by Washington University and Harvard Medical University (USA).General analysis from 2.9 million individuals who have the BMI of less than 25 with the lowest early mortality rate.Meanwhile, in analysis from the cooperation of promising published on the US National Medical Library in 2009, the lowest early mortality rate lies in people with BMI 22.5-25.
One study showed that the BMI in obesity reduces the life expectancy in moderate obesity to 3 years, serious obesity may be reduced to 10 years.Overweight and obesity are associated with high risk of diseases such as cardiovascular disease, diabetes, cancer, fatty liver, osteoarthritis, kidney disease and high blood pressure ...
Meanwhile, if the BMI is too low, the body will experience weakened immune system, osteoporosis, anemia.Research in the United Kingdom of over 3.5 million people showed that people with BMI at the underweight threshold were shorter than the normal BMI from 4.3-4.5 years.
In addition to BMI, experts also propose waist circumference as a measure of health because the abdomen is a place to concentrate internal fat.The more accumulated internal fat, increasing the risk of cardiovascular disease, high blood sugar and high blood cholesterol, high blood pressure.Lifestyle -related habits also greatly affect the life expectancy, besides signs of appearance.
How to maintain a stable weight and health
For people who want to keep their weight stable or lose weight, control the amount of food is an important part, should only eat about 70-80% of the diet per meal.This helps to control the amount of calories loaded and prevent excess fat accumulation.A useful suggestion is to drink a glass of water or eat a bowl of soup before meals, help reduce hunger and avoid overeating.
People who want to gain healthy weight can add high -protein foods from meat, fish, eggs, seafood, beans, tofu, dairy products, cashews, almonds ..., and choose foodRich in starch and healthy fats such as cereals, oats, potatoes, salmon, avocado ...
Daily exercise, hard work is essential to control weight and improve health.If too busy, you can practice 3-5 times a week also bring positive effects to the body.Walking after meals is also an effective way to support digestion and prevent obesity.
Before practicing, it is necessary to start carefully to avoid injury, and remember to relax muscles after exercise to reduce aches and pains.Getting enough sleep is also important to recover health and reduce the situation of sudden increase in weight/weight due to sleep disorders.
According to Eatingwell