The method of standard weight measurement is very simple, that is, standard weight (kg) = height (cm)- 105. The actual weight is normal within 10% of the standard weight calculated according to the formula, over 20% is obese, 20%-30% is mildly obese, 30%-50% is moderately obese, and over 50% is severely obese.
Measure the height and weight first, and then calculate the body mass index. Body mass index (BMI) is an internationally accepted classification standard for obesity recommended by the World Health Organization (WHO), that is, BMI = weight (kg)/height (the square of meters), and the standard value for adults is BMI 18.5-23.9.
Weight control method
1, reduce calorie intake
The principle of reducing fat is that the calorie intake is greater than the calorie intake. If you insist on reducing your calorie intake 100-300 calories every day, you will lose 4-8 kg in about 5 weeks.
2. Quit the greedy habit
Many people don't eat because they are hungry, but just because they are greedy. Once out of control, it will lead to excessive calorie intake and become obese. Therefore, the first step to lose weight is to control your mouth and eat less foods with high oil and sugar, such as milk tea, cakes, hot pot and barbecue.
Step 3 change the diet structure
Replace high-fat foods with fruits, vegetables and grains, and replace daily meals with liquid foods, but with comprehensive nutrition.
Step 4 change the diet order
Change the order of eating a bite of food. You can drink a glass of water or a bowl of low-fat soup before eating, then eat vegetables, eggs and meat, and finally eat staple food. This can not only reduce calorie intake, but also enhance satiety.
Step 5 chew slowly
Chew slowly when eating, chewing 15-20 times per bite can not only promote the absorption of food nutrients, but also make people feel full more easily, thus reducing the intake of food calories.
Step 6 eat with a small plate
People who eat with big plates always think that they eat less, which leads to more. Replacing the large plate with a small plate has a direct impact on dining and satiety. Replace a big plate with a small plate, and you will feel satisfied if you eat less.
Refer to the above content: Baidu Encyclopedia-Body Mass Index