Ideal weight / correct weight - why we strive for it...
Ideal weight (correct weight) is one of the indicators of a person’s health and general physical development. In particular, an ideal weight contributes to good psychological well-being.
When calculating the IW, many factors are taken into account - anthropological, age, gender, heredity, type of activity, socio-economic status of a person...
We bring to your attention an online Body Mass Index (BMI) or Quetelet index calculator, as well as several other diverse calculators for calculating your ideal weight in accordance with your parameters.
How to lose weight once and for all
If the result shows obesity or overweight, then it’s time to start losing weight. Obesity occurs not only at the external level, but also at the internal level - organs also suffer from obesity, which disrupts their functioning.
Effective methods
1Healthy eating
You won't have to go hungry, and your mental health won't suffer . If you are a lover of sweet and unhealthy foods, then pay attention to recipes for healthy pizzas and hamburgers - they are just as tasty, but made from healthy ingredients.
By eating healthy food, you will lose weight more slowly, but more effectively - by changing your lifestyle, you will no longer be drawn to the usual fast food and other harmful things, your appearance will improve significantly, and your energy will increase several times!
2Drink plenty of fluids
Goes in addition to a healthy diet. Often dehydration causes extra meals, as well as tea parties with cookies and chocolates.
Ineffective methods
1Diets
You will read the reasons for ineffectiveness below in the “myths” section.
2Diet restrictions up to several foods
If the body does not receive the necessary vitamins and microelements, hair loss begins, problems with the skin and teeth, and a bunch of other consequences appear.
3Losing weight with drugs
They are fraught with addiction, short-term effects and parasites in the stomach.
4Losing weight by cleansing the body after each meal (vomiting or diarrhea).
They are fraught with loss of teeth, hair and ulcers.
5Restrictions in water
The maximum you will achieve is dehydration, which will negatively affect the functioning of organs and facial skin.
6Daily exercise
To be effective, strength training must be distributed so that the muscles have time to recover. If this does not happen, the body begins to work for wear and tear, without producing bright results.
Myths
1"I'll go on a diet first, and then I'll go on proper nutrition"
Many people want instant results when resorting to diets, since proper nutrition will not give results in the first days. The truth is that more than 50% of those who practice such tactics often break down or give up on the matter altogether.
Let's look at the terms in more detail:
Proper nutrition A balanced diet, rich in healthy vitamins and microelements. If a person adheres to such a lifestyle, then he maintains a healthy weight and his metabolism is well accelerated. The body is healthy, there is a lot of energy.
Diet A deliberate restriction in food intake, where the main goal is to lose extra pounds. Metabolism does not accelerate, the body is under stress, energy decreases.
For a person who is obese or overweight, dieting is a terrible measure. When the body consumes a large amount of carbohydrates and sugar every day, eating two or three foods for a long time is unbearably difficult psychologically and a huge stress for the body.
2Pills, powders and teas will speed up your metabolism and help you lose excess weight
All of the above is ineffective or helps you lose weight at the cost of your own health. What do you want more: to be healthy and slim or slim, but with a lot of problems?
3Sugar is good in small quantities
The body needs glucose, but it needs the right kind. Most chocolates and bars, many of them considered dietary, are made with regular sugar. Glucose, according to research, causes drowsiness, slows down metabolism and impairs thought processes. Healthy “sugar” is found in fruits and substitutes.
4"You can achieve results without sports"
If you have to lose more than 5-10 kilograms of weight, then you can’t do without sports and body care. Otherwise, stretch marks will appear, which will subsequently be difficult to remove completely.
5You can’t lose weight by eating right
A strict healthy diet speeds up metabolism - the body receives the necessary energy and microelements by consuming clean foods. Metabolism accelerates - excess weight goes away.
Calculate body mass index (BMI) - online calculator for calculating Body Mass Index (Quetelet index)
Body mass index is calculated taking into account a person's height and weight and establishes a correspondence between them. The resulting value will determine your physical condition in the context of your weight.
Body Mass Index formula: BMI = WEIGHT/HEIGHT2
If Body Mass Index:
- up to 16 - clearly expressed body weight deficiency;
- from 16 to 18.50 - lack of body weight;
- from 18.50 to 25 - normal body weight;
- from 25 to 30 - pre-obesity, excess body weight;
- from 30 to 35 - 1st degree obesity;
- from 35 to 40 - 2nd degree obesity;
- more than 40 - morbid obesity, 2nd degree obesity.
It should be remembered that BMI is not universal and is only suitable for the average person not engaged in specialized activities. For example, for athletes this index must be adjusted individually.
reference Information
encyclopedic Dictionary
Quetelet Lambert Adolphe Jacques (1796-1874), Belgian scientist, positivist sociologist; one of the creators of scientific statistics, foreign corresponding member of the St. Petersburg Academy of Sciences (1847). He established that some mass social phenomena (birth rate, mortality, crime, etc.) are subject to certain patterns, and applied mathematical methods to their study. Researched the climate of Belgium.
Encyclopedic Dictionary. 2009
Types of figures depending on body type
When assessing weight, you need to take into account your body type, which is determined at the genetic level.
For the same body fat content, a person with thinner bones weighs less than others. According to the theory put forward by Professor V.M. Chernorutsky, there are 3 types of figures:
- asthenic;
- normosthenic;
- hypersthenic.
There are three different types of human body shapes.
You can determine whether your body type belongs to one type or another using the Pignier formula:
Index = height (cm) - weight (kg) - chest circumference (cm).
If the resulting value is less than 10, the figure is classified as strong.
With a Pignier index value of 10 to 25, the physique is considered normal.
The calculated indicator is in the range from 26 to 35 for asthenics.
Too weak a constitution in people with dimensions corresponding to the Pignier index of more than 35.
Ideal weight according to Broca's formula - online ideal weight calculator according to Broca's formula
Using this formula, IV is calculated taking into account height, age and body type.
Some experts note that this technique is most optimal for people with a height of 150 cm to 170 cm.
The ideal weight according to Broca's formula is calculated as follows:
IDEAL WEIGHT = (HEIGHT - K1)*K2
Where, K1 depends on height and is equal to - 100 - for height up to 165 cm; 105 - with height from 165 to 175 cm; 110 - with a height of more than 175.
K2 depends on age and is equal to 0.85 for men; 0.9 - for women.
How to gain weight and maintain the result
1Sports
Sport should become a part of your life. Your task is to build the figure you like by building muscle mass. Below are examples of competent weight gain:
Sports results
You need to focus on strength exercises. Before you start training, make a clear plan for changes so as not to turn into a terminator, and control the training process.
If you have the opportunity, it is advisable to hire a good trainer who will create a full-fledged program.
Sample workouts are demonstrated in the videos below:
VIDEO: Gaining muscle mass
● TOP 10 ● Rules for Increasing MUSCLE MASS for Girls!
Many people now have a goal to gain muscle mass and I want to give you 10 tips on how to do it correctly and with maximum impact!
VIDEO: Exercises for thin girls
Fitness rules for gaining muscle mass
Fitness rules for gaining muscle mass for thin girls
VIDEO: Training for WEIGHT
Mass training
Weight training︱Day 1→LEGS Gym
Focus on strength training, working all muscle groups. If the body is developed harmoniously, then the weight will normalize. For example, if you don’t want a big back, but want buttocks, then 7 kg will be for the buttocks, and 2 for the back. The mistake is to develop individual muscle groups.
2Food
The key role in gaining weight is nutrition. Your daily diet must contain protein and carbohydrates. To speed up the process, you can buy protein and make shakes. Protein helps muscles recover and grow. Combined with training, the effects of protein consumption will be especially noticeable.
Approximate diet:
Diet
Common Mistakes
1Consumption of fatty foods and drinks
Do you want cellulite? - Please! You won't gain weight, you'll only make your skin sagging and get cellulite. If you have already been affected by this problem, we have written the solution below.
2Intentionally slowing down metabolism
You can find all sorts of advice on the Internet, including deliberately changing the pace of life so that food is digested more slowly. This method will not be effective.
3Taking medications
All these “safe” drugs affect hormonal levels, which is fraught with disruptions in women’s health and general malaise.
This is interesting: Home workouts for girls: TOP 10 effective exercises
Background information - average height and weight of a person
As reference information for general development, we present the average height and weight values.
For residents of Ukraine, Russia and Belarus, the average height and weight may be as follows:
Ukraine
Men: average height - 1.78 m; weight - 85.5 kg; BMI - 27.0.
Women: average height - 1.66 m; average weight - 72.7 kg; BMI - 26.4.
Belarus
Men: average height - 1.78 m; weight - 84.0 kg; BMI - 26.5.
Women: average height - 1.66 m; average weight - 74.1 kg; BMI - 26.9.
Russia
Men: average height - 1.76 m; weight - 80.2 kg; BMI - 25.9.
Women: average height - 1.65 m; average weight - 72.7 kg; BMI - 26.7.
Source: worlddata.info/average-bodyheight.php
According to the Great Soviet Encyclopedia, for the Caucasian type the average body weight is as follows:
- newborns: boys - 3400/3500 kg, girls - 3200/3300 kg;
- first year of life - plus 6/7 kg;
- at the age of 25-45 years, a period of relative stability of body weight begins.
- The average weight of adult men is 65/68 kg, and 8/10 kg less for women.
It should be noted that averages are dynamic and change over time.
How to avoid stretch marks while losing weight
If you like to think ahead and not chase quick results, then you are acting wisely, because rapid weight loss is fraught with stretch marks.
Stretch marks
Stretch marks are scars that become flesh-colored over time, as in the photo above.
How to avoid:
1No diets
Diets involve rapid weight loss. When you need to lose a couple of kilograms, the likelihood of stretch marks is negligible, but losing weight by 5-10 kilograms or more is fraught with their appearance. A balanced diet is a sure way to speed up your metabolism and lose weight without risks.
2Sports – required
Calories will be burned evenly, without microtrauma. Don't forget to focus on cardio if your main goal is to burn excess fat.
3Accuracy is paramount
No sudden movements when exfoliating with a brush. There is no need to stretch the skin with all your might and overdo it, because stretch marks are microtraumas. Love your body!
4Body care is important
Many people underestimate body care, considering it unnecessary, but this is not so. Our body, like our facial skin, needs hydration and nutrition, so be sure to apply a nourishing body cream or oil after every shower.
5Do not allow sudden changes in weight
There is no need to suddenly lose weight or gain weight; act gradually, without fanaticism, so that the body can more easily adapt to the changes.
conclusions
Let us once again emphasize that there is no universal formula for calculating the exact IV. If you need to know the exact value of the optimal weight, if possible, you better contact a qualified specialist.
Attention!
When preparing the material, information was used from publicly available sources and was not subject to special verification of accuracy.
We recommend studying the topic
- Features of body mass index in children.
- Body mass index - the opinion of pediatricians.
- BMI and obesity.
- BMI for military personnel.
Overweight and obesity: causes
Psychological A person is depressed, or is going through severe stressful stages in life, trying to eat away all the problems. Psychologists identify this disorder as compulsive overeating. Such problems can only be treated by visiting a psychotherapist, using special medications.
Poor eating habits Often people who are obese have relatives of approximately the same weight. This is due to incorrect eating habits in the family from the series “if you drink tea, then it must be with bagels and pies.” When a person grows up in such a culture, he carries it into adulthood, subsequently suffering from excess weight.
Wrong lifestyle A person sleeps and moves little, but eats a lot. This problem often occurs among workers with a sedentary lifestyle, or unemployed people who sit in front of the TV or computer all day.
Useful habits
1Charging
It has been proven that exercise replaces a glass of coffee, but unlike a drink, it also keeps muscles toned and does not take away energy after a short amount of time. Coffee, especially with added sugar, syrup and milk or cream, is a high-calorie drink. Its action is such that it first gives energy, and then takes it away in double size. Also, coffee dehydrates the body, which means it dries out the skin.
2Drink plenty of fluids
Speeds up metabolism, cleanses, has a beneficial effect on the skin - these and many other benefits make water irreplaceable. We are used to drinking tea and thinking that since it is a liquid, it is also useful, but this is a mistake. It is important to drink clean water, at least 2 liters per day. For kidney disease, one and a half liters is enough. Add a healthy habit of drinking plenty of fluids to your life and you will notice the results!
3Taking vitamins
Also, healthy habits include taking vitamins. Our body must receive the necessary microelements. You can take both general multivitamin complexes for healthy hair, nails and skin, and seasonal ones, depending on your blood test.
410 thousand steps – daily norm
Even if you work 10 hours a day, sitting in one place, set yourself a goal of walking 10 thousand steps daily. The bigger, the better. Substitute public transport and be outdoors more. Apple devices have a pedometer by default; phones from other brands require a pedometer to be downloaded.
53 workouts per week
If you are not a fan of routine, then you can distribute 3 strength training sessions to different areas of the body. Exercise with weights, as it helps you lose extra pounds more effectively than anything else.
