Different definitions
Bmi: Body Mass Index (BMI), or BMI in English, is a number obtained by dividing the kilograms of weight by the square of the meters of height. It is an international standard to measure the degree of fatness and thinness of human body and whether it is healthy or not.
Body fat rate: Body fat rate refers to the proportion of body fat weight in the whole body weight, also known as body fat percentage, which reflects the amount of body fat content. For example, if a person weighs 50 kg and has a body fat rate of 30%, it means that he has 15 kg of fat.
Different calculation methods
Bmi: Body Mass Index (BMI) = Weight (kg)? Height 2 (m)
Body fat rate: body mass index = weight (kg)? (height? Height) (m)
Body fat rate = 1.2? Body mass index +0.23? Age -5.4- 10.8? Sex (male 1, female 0)
Although their calculation methods are different, the body fat rate is converted from bmi index, which is both the difference and the connection between them.
Men and women have different standards.
Body mass index: The body mass index is the same for both men and women. The ideal body mass index is 22. When the body mass index is 18.5 ~ 24.99, it belongs to the normal category. At this time, the weight is the standard weight and the body is relatively healthy. Bmi over 25 is obese, and below 18.5 is underweight.
Body fat rate: there are differences between men and women, and the standards for men and women are different. The ideal body fat rate is 14-20% for men under 30 years old and17-23% for men over 30 years old. Women under 30 years old 17-24%, women over 30 years old 20-27%. If the male body fat exceeds 25% and the female body fat exceeds 30%, it can be judged as obesity.
The accuracy of judging obesity is different.
Bmi: Because the body mass index does not count the proportion of a person's fat, and does not consider the proportion of various body components (mainly water, protein, fat, minerals and inorganic substances), it only counts the weight and height, so it is really unscientific to judge a person's fatness only by this index, and it can only be used as a reference.
Body fat rate: Obesity refers to the state of excessive fat accumulation in the human body. To judge a person's true obesity, besides using body mass index as a reference index, it is also necessary to detect body fat rate, and the result obtained by combining the two will be more objective. Compared with bmi index, body fat rate can know the proportion of fat in the body, which is more accurate for judging obesity.
Four Obese Bodies from Body Mass Index and Body Fat Rate
The characteristics of recessive obesity: standard body mass index, high body fat rate.
People with recessive obesity generally lack exercise, which leads to low muscle mass and a large accumulation of fat, especially visceral fat. First of all, we can start with simple exercise and exercise more, which can reduce the accumulation of body fat.
Dietary countermeasures: In terms of diet, you can take animal protein such as capsaicin and meat from pepper, try to choose the part with less oil when eating meat, fully take protein, and improve your metabolism.
Exercise: Do aerobic exercise for more than 20 minutes, take more baths and improve metabolism. In daily life, try to walk as much as possible, climb more stairs and exercise naturally. Walking, jogging, climbing stairs and swimming are recommended.
Body fullness characteristics: body mass index and body fat rate are slightly higher.
Relatively plump people are actually good-looking, but not very fat. We can start with diet and exercise to achieve a balance between them and make our bodies more compact.
Dietary countermeasures: among the three meals a day, choose 1 meal to reduce the amount slightly, mainly low-calorie food, and dinner is the most suitable.
Exercise countermeasures: You can usually do more aerobic exercise such as walking, exercise muscles combined with anaerobic exercise, and lose weight together. It is suggested to walk, jog, swim, jump rope, dance, pilates, slow exercise, aerobic exercise, etc.
Physical characteristics of obesity: high body mass index and body fat rate.
Such people are obviously obese, and unilateral methods have no effect. You must work together from two aspects: diet and exercise, so that you can really lose weight.
Dietary countermeasures: choose 1-2 meals out of 3 meals a day to improve, replace high-calorie foods with low-calorie foods, and control the daily total calorie intake, which is lower than before.
Exercise countermeasures: In addition to aerobic exercise such as walking, do some stretching exercises that can improve muscle strength every day, and do more activities in daily life. It is suggested to take a walk, jog, swim, jump rope, dance, pilates, slow exercise, aerobic exercise, climb stairs, etc.
Characteristics of muscular obesity: high body mass index and low body fat rate.
I used to exercise a lot and was good at it. Excessive or improper exercise will make your muscles hypertrophy. At this time, you can keep simple and relaxed exercise and adjust your weight with diet.
Dietary countermeasures: Choose 1 meal from three meals a day, mainly vegetables and low-calorie foods, and slightly reduce the amount of meals.
Exercise Countermeasures: Although it is muscular obesity, the solution is not to lose muscle, but to maintain the quality of muscle. If you don't exercise and just eat at this time, your muscle strength will drop sharply and your fat will increase wantonly. You can do some simple aerobic exercises, and focus on some stretching exercises to make muscles soft, long and elastic, and do some massage to eliminate muscle lumps. Suggest bathing, stretching, massage and walking.