Ideal body weight and how to maintain ideal body weight.

 

Ideal weight

Ideal body weight:

The weight of a person is indicative of his physical health. Weight loss will be followed by fatigue and constant tiredness. On the other hand, for any disease, weight can be increased or decreased. So, you have to be a little more careful about your body weight. It is essential to have a thorough knowledge of exactly what a person's ideal weight should be. The ideal weight of a person is measured mainly according to height and body mass index (BMI). If the weight of a person is less or more than the ideal weight, various problems can occur. Let us know about the problem of being overweight first. If a person is overweight, the risk of developing type 2 diabetes, high blood pressure, heart disease, stroke, kidney disease, fatty liver, sleep apnea, osteoarthritis, various types of cancer, pregnancy problems, etc. is relatively high. On the other hand, even if you are underweight, various physical complications can come. Weight loss will be followed by malnutrition, vitamin deficiencies, anemia, calcium, and vitamin D deficiencies, osteoporosis, decreased immunity, growth problems, complications in surgery, and a variety of pregnancy problems.

Weight according to height:

The ideal weight can be measured according to the height of any man or woman. In this case, the height and weight should be measured and compared with the chart.

Height and weight chart for men and women:

Ideal body weight chart

Body mass index (BMI):

One of the most common mathematical methods of determining the ideal body weight is the body mass index or BMI method. In this method, the ideal weight of a person is determined on the basis of body weight and height. The BMI formula is the same for determining the normal weight of men and women.

Standard weight determination formula in BMI method:

BMI = Weight ÷ (Height)²

In this case, the weight of a person has to be measured in kilograms and his height in meters. Giving an example will make the matter clear.

Suppose a person's body weight is 70 kg and his height is 1.6 m. The BMI formula for the person is 70 ÷ (1.6)². If the number is further broken down, it stands at 70 ÷ (1.6 × 1.6) = 27.34. That means the BMI of the person is 27.34.

But just knowing the value of BMI does not end the work. The BMI score obtained this time should be compared with the BMI index. The chart gives the index value of BMI. Comparing the BMI with this chart, it will clear that the weight is more or less or normal.

BMI index chart:

BMI index chart

Underweight, if the BMI value is 18.50 or below.

Normal weight, if BMI value is between 18.50 and 24.90.

Overweight, if BMI value is between 25.00 and 29.90.

Obese, If the value of BMI is more than 30.00.

Here are some tips on how to achieve ideal body weight:

Balance diet:

Many people think that they will adopt crush diet, fruit diet, lemon diet, etc. and various other short cut methods, but it will help them lose weight temporarily. And as a side-effect - digestion problems, hair loss, skin damage, weakness, etc. occur. Even that lost weight comes back when he goes back to his normal diet. So I would say, there is no option but to go to a good nutritionist to lose / gain weight. Because our body needs all kinds of nutrients every day. So you have to make sure that your diet contains all kinds of nutritious foods. Because in addition to losing / gaining weight, your goal is to get healthy.

Eating every meal at the right time every day:

Eat most meals early in the day. And eat at least 5 meals throughout the day. In addition to morning, noon, night, you should have two light snacks.

Calorie Meals:

Fat, extra calories, sugary foods should be avoided to lose weight Instead, fiber foods, such as vegetables, fruits, red sugar, nuts, healthy fats, etc. should be added. Also, the food list should include sour yogurt, cheese, low fat milk, etc. Eat knowing how many calories you need daily Remember, you need to consume less than 500 calories daily to lose weight And if you want to gain weight, you have to eat more than 500 calories So you need to know how many calories in a food

Exclude weight loss foods:

Sugary and sugary sweets, fried foods, fast food and restaurant foods should be avoided as they contain extra calories, which can lead to weight gain. In addition, nutritious and healthy foods are also needed to gain or lose weight.

Eat more often:

Vegetables, salads and fruits I want these to be in every meal Raw vegetables or fruits help a lot to lose weight

Find out how much each serving is for each meal:

One needs to know how much sugar, vegetables, meat, dairy foods

Patience and perseverance:

Many times it stops as you lose weight. It may not come to your desired weight Then you have to be patient and try other ways without giving up This could be by changing the food menu or adding a new healthy food or eliminating any unhealthy foods or changing your exercise routine or lifestyle. Keep your goals straight.

Restraining yourself in front of food:

If you see tempting food, you will want to eat it, but will that ruin your diet? If you really want to lose weight and come back to the ideal weight, then you have to keep your mouth shut and eat greedily Examples of self-restraint may be getting up from the table with a small appetite, eating less at a feast, and eating water or a salad before a meal.

Take Whole Grains and Complex Carbs:

White sugars, such as red rice, red flour, etc., have a lot of nutrients, because they contain a lot of fiber, it takes a long time to digest, resulting in less appetite. And white sugars take less time to digest and increase the body's insulin hormone. As a result, I feel hungry after a while

Drinking plenty of water and avoiding soft drinks:

Water works much better to lose weight. A glass of soft drink contains 10 teaspoons of sugar, which increases weight. It also contains no nutrients.

Regular exercise, exercise or going to the gym: 

Many people think that just dieting will help you lose or gain weight or stay under control. But this is a misconception. Exercise burns calories, increases metabolism, increases fitness, builds body, builds muscle. In addition to walking, jogging, running, swimming, cycling, outdoor sports, etc. Cardio exercises can be a good way to burn calories.

Keep the body moving:

Many of me may not work all day Try to do your own chores or do some housework or walk from one place to another. Don't sit for more than an hour in a row. Get up and walk or do some other hard work while working or studying. Seems to be working

Do Weight Training Exercises:

This type of exercise builds or builds muscle for boys Girls also have a very beautiful shape of the muscles. At the same time, the weight and fat is reduced. Those who need to gain weight, they can also do this type of exercise - to increase the muscle and size.

Gradually increase exercise:

Exercise will be different at the beginning, different after a few days. So make changes from time to time. Learn how to do it from a fitness trainer. Try to do all kinds of exercises — cardio, strength, flexibility.

Adhere to a healthy lifestyle:

I think this is one of the ways to get to your ideal weight If you wake up at night, don't eat breakfast, don't smoke, don't eat at the right time, it will never be possible.