There is a simple estimation method of standard weight: height (cm)-105, and the standard weight (kg) is obtained.
Up and down 10% belongs to the normal weight range, more than 10% belongs to "overweight" and more than 20% belongs to "obesity".
For example, for a person with a height of 165cm, the standard weight should be 165- 105=60kg, and the floating range is 54~66kg. More than 66 kg is overweight and more than 72 kg is obese.
To judge whether you are fat or not, besides weight, there are two commonly used indicators: body mass index and waist circumference.
Body mass index Body mass index is calculated by the square of weight (kg)-height (m).
Body mass index ≥24 is overweight, body mass index ≥28 is obese, and it is normal between 18.5-23.9.
People who are overweight or have a body mass index are not necessarily obese. For example, some bodybuilders with strong muscles and low body fat rate may have a body mass index of more than 24, although they are heavier, but no one will regard such people as "fat people".
Ways to maintain a standard weight:
It is suggested that you regularly monitor your body mass index, body fat rate and waist circumference to understand the changes of your weight, body fat and body shape.
At the same time, we should adhere to the combination of diet and exercise to keep the balance between energy intake and output. First, food intake should be diversified. It is recommended to eat more than 12 kinds every day and more than 25 kinds every week.
At the same time, it is suggested that everyone adhere to a diet with less oil, less salt and less sugar. The daily salt intake should be controlled within 5g, and the added sugar intake should be controlled below 25g. Cooking oil should also be controlled below 25 grams, then eat regularly and don't overeat.
Choose the exercise mode that suits you. We suggest that the general population should do moderate-intensity exercise for at least five days a week, with each activity lasting at least 65,438+00 minutes, totaling 65,438+050 minutes a week.