Standard weight plus or minus 10% is normal weight.
Standard weight plus or minus 10 ~ 20% overweight or underweight.
Obesity or underweight is defined as plus or minus 20% of standard weight.
"Guidelines for the Prevention and Treatment of Overweight and Obesity for Adults in China" defines China adults with a body mass index ≥24 as overweight and a body mass index ≥28 as obesity.
Body mass index (BMI) = weight (kg)/height (m) 2
Body mass index 18.5-23.9 is normal.
The body mass index is suitable for all people aged 18 ~ 65, except children, developing teenagers, pregnant women, wet nurses, the elderly and muscular people.
Ways to control weight:
1, the calorie intake of three meals is decreasing. The eating habit of "full breakfast, good Chinese food and less dinner" makes it easier to maintain a healthy weight, stabilize blood sugar and relieve inflammation. A study found that participants who reduced their calorie intake for breakfast, lunch and dinner lost more weight than those who increased their calorie intake for three meals.
2. Eat a high-protein breakfast. Eating high-protein foods such as eggs and milk for breakfast is helpful to lose weight successfully. High-protein breakfast is more anti-hungry, inhibits the desire of the elderly for food, reduces body fat and helps maintain muscle strength. A study published in the International Journal of Obesity found that women who ate eggs for breakfast lost 65% weight compared with those who ate bagels with the same calorie.
3. Limit drinking. Elizabeth Politi, director of Duke University's Diet and Fitness Center, said that one of the most effective ways for the elderly to maintain a healthy weight is to drink less or not. Alcohol will increase appetite and make it easier to overeat.
4. Carry out strength training and aerobic exercise. Strength training is conducive to maintaining muscles and metabolism, while aerobic exercise such as walking, jogging, cycling and swimming will consume a lot of calories.
5. Avoid overeating. With the growth of age, it is more and more difficult for human metabolism to cope with overeating. After the age of 40, we should pay more attention to avoid overeating. Before and after going to a party or eating out, we should eat less and exercise more, so that our bodies can handle extra calories better.
6. Ensure adequate sleep. Lack of sleep can lead to a great increase in appetite. Studies have found that adults who sleep less than 6 hours a night are more likely to gain weight than those who sleep more than 7 hours. It is recommended that the elderly keep sleeping for more than 7 hours every night.
People's Network-Weight control, pay attention to six points.