Q 1。 What is the definition of obesity?
Obesity is when the body mass index exceeds 25 and the body fat exceeds 30%!
Weight k g ÷ (height m× height m) = body mass index.
▲ For example, for a girl with a height of 160cm and a weight of 50kg, 50 ÷ (1.6× 1.6) = body mass index.
19.5。 If a girl's body mass index exceeds 25 or her body fat exceeds 30%, she is obese, and her body mass index exceeds.
25, waist circumference over 90cm means metabolic syndrome, so we must pay attention to it!
It is suggested to measure the body fat rate with a weight machine every morning, because the blood circulation state is usually relatively stable at this time, but at night, it is easy to edema or wet the soles of the feet, and a lower value will appear, so it is impossible to measure the correct number. ※.
Q2。 What is the most suitable body mass index value?
Body mass index 18.5~ ~ less than 25, and body fat rate of 20% ~ less than 30% is the most suitable!
▲ I don't see that the "standard weight" of obesity or thinness is the most appropriate. For girls, the proportion of numbers
The low range means "slim" and the high range means "fat".
Q3。 What exactly are calories?
The unit of heat is calories: the heat required to raise the temperature of 1 liter of water 1℃ is 1 kcal.
Nutrients will produce heat alone!
Carbohydrate 1g? 4 k c al, protein 1g? 4 k c al, fat 1g? 9 k carbon aluminum
▲ The unit of calories needed by human beings to maintain life and life is calories. Vitamins, minerals and calcium other than the above three nutrients are all zero calories. Fat is high in calories, but excessive in fat loss.
Otherwise, it will lead to dry skin, lack of water and constipation, so a balanced intake is very important!
Q4。 How to calculate the minimum required calories for adults 1 day?
People who usually exercise less.
Weight kg × 25? 30 (standard value of calories required for physical activity) = 1 minimum calories required for one day.
People who exercise regularly.
Weight kg × 30? 35 (standard value of calories required for physical activity) = 1 minimum calories required for one day.
For example, for a girl who exercises regularly and weighs 50kg, the minimum calorie requirement for 1 day is 50×30? 35= 1500~ 1750kcal. As long as the calorie intake does not exceed this figure, you can maintain your current body shape.
Check! ! Check the ideal weight table according to the height.
This quick look-up table can quickly find the weight figure of your ideal figure through your height, which can be used as a reference for slimming! The standard weight (healthy weight that is neither obese nor too thin) is body mass index 22, the beauty weight (the most beautiful weight) is body mass index 19, and the model (slim as a model) is body mass index 17.5.
※ If the body mass index is lower than 17.5, you may suffer from anorexia and be in poor health, so you must pay attention. Although numbers are also important, you must have a balanced diet first.