BMI taking into account age and physique: how to calculate your ideal weight for a woman + TOP 5 myths about losing weight

What is BMI

BMI – body mass index. There are normal indicators for each age group:

Table with breakdown of indicators:

Calculation formula

Classic calculation formula:

BMI = your weight: (height*height)

Example No. 1

• Height – 160, weight – 55, age – 34
• BMI = 55: (160*160)= 0.002148
• Round the number, leaving only the first 4 digits after the zeros. It turns out that BMI = 21.48
• 21.48 – falls within the range between 20-25, following the table. This means that the body mass index is normal, there is no threat to health

Example No. 2

• Height – 178, weight – 79, age – 22
• BMI = 85: (178*178)= 0.00268274
• Round the number, leaving the first 4 digits after zero. Therefore, BMI = 26.82
• 26.82 – the last stage before obesity, urgent action is necessary, high health risk

Example No. 3

• Height – 182, weight – 98, age – 44
• BMI = 98: (172*172)= 0.0033125
• Round the number, leaving the first 4 digits after zero. BMI = 33.12
• 33.12 – first stage of obesity, high health risk

Calculate ideal weight based on body type

In medicine, there is a concept of normal weight, based on the calculation of mass, age and physique. This is necessary to monitor your general health. Doctors have identified several popular methods; we will consider the most popular of them, including the classic one, which we wrote about above.

1Tables by Egorov and Levitsky

There are 3 body types:

• Asthenics – thin build, elongated parts of the body.
• Normosthenics – slim body, endurance, developed muscles.
• Hypersthenics have a round body, muscles are poorly developed.

BMI table

According to the age:

BMI table

2Kegle index

Kegle index

How to use the Body Mass Index Calculator

The BMI calculator allows you to quickly determine whether your weight is normal or if there are deviations. To do this, just set only three parameters: gender, height, weight, and click on the “Calculate” button.

The calculator will calculate the index by dividing body weight (in kilograms) by height squared (in meters) and display the result.

BMI= body weight/height²

In it, in addition to the index value itself, you will see your diagnosis. The index scale was developed according to WHO standards.

For example, a person who is 173 cm tall and weighs 58 kg would have a BMI of 19.4, which is a normal weight.

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.

Benefits of determining BMI

The undoubted advantage of this method is that it is very easy to calculate. You can also use an online calculator.

Indicators that deviate from the established norm are valuable information. Research shows that a BMI of 18.5–25 describes people who remain in good health the longest and have the lowest incidence of diet-related diseases such as type 2 diabetes or atherosclerosis.

If the BMI is significantly higher than normal weight limits, it may be associated with various health problems. Overweight and obesity can cause diseases such as:

• metabolic syndrome,
• hypertension,
• atherosclerosis,
• gallstones,
• stroke,
• myocardial infarction,
• diabetes mellitus type II,
• tumors.

Being underweight can cause the following diseases:

• anemia,
• heartbeat disturbance,
• memory impairment,
• infections,
• dental diseases,
• vision problems,
• periodontitis,
• alopecia,
• nocturnal calf cramps.

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.

The dangers of being underweight

It would be a mistake to think that a small amount of kilos is better than an excess of them. Because both are fraught with serious health problems. Lack of body weight can lead to the following problems:

• Deterioration of the gastrointestinal tract and endocrine system.
• Hair loss.
• Deterioration in the quality of teeth and skin.
• Anemia.

If a person notices that his appetite has decreased, and the scale needle has moved down a few kilograms, then he should begin to take measures to gain kilograms. It is very dangerous to start this process and let it take its course. If the problem is not noticed in time, a disease such as anorexia may develop.

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.

Obesity and overweight

Excess weight should be considered as the beginning of obesity, a warning condition, an alarming signal that it is time to start fighting extra pounds. How to recognize that we are dealing with one or the other and how to understand that it is time to distinguish between degrees of obesity?

Obesity degree by BMI

The simplest and most commonly used “tool” for this purpose is the BMI index, also called the Quetelet indicator (after the Belgian mathematician, astronomer and statistician Adolphe Quetelet, who proposed its use in 1832).

BMI or sample for degree of obesity

BMI (or body mass index) is the ratio of body weight, expressed in kilograms, and height, expressed in square meters:

BMI = kg/m2

Weight deficiency: what to do if I’m satisfied with my figure

If you have your period and the tests show a positive result, then you shouldn’t worry about being underweight, since a certain category of people have a very fast metabolism - they can eat at night, they can eat fatty foods, but it’s all quickly processed and burned .

Also, if you eat well and get this result, then don’t be upset - if you have good tests and feel well, continue in the same spirit. For many who eat right, their metabolism accelerates so much that, without starving, the weight quickly comes off.

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

conclusions

Finding a problem leads to finding the most effective solution. An experienced psychologist can greatly help you with this. He will determine the right motivation and teach you how to fight complexes and bad habits. The attending physician will prescribe a period of rehabilitation therapy, and the cosmetologist will help cope with the loss of elasticity and smoothness of the skin after active weight loss.

The next difficult stage for many patients is complete adaptation to society. People have become unaccustomed to full-fledged social, family and work connections. Friends, relatives, and colleagues should help restore them with the least psychological loss.

Use a set of weapons that are very dangerous for him to fight Sly Fat:

• leisure,
• physical work and sports activities,
• moderate, balanced diet,
• constant contacts with doctors, nutritionists and psychologists.

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Test check yourself:

fact or fiction?

Eating more fruit can improve bone density.

Correct! Wrong!

Consuming foods with plenty of bioavailable calcium improves bone density. Fruits generally do not contain much calcium.

Excess protein accumulates in the muscles, causing them to increase.

Correct! Wrong!

Once the need for protein and energy has been met, excess amino acids are converted to acetyl-CoA, from which they are converted into fatty acids and stored in adipocytes. Therefore, excess protein will not be converted into muscle.

How to get rid of cellulite

Cellulite is a common problem among people. Most women, even with a normal BMI, have cellulite, since its appearance is influenced not by extra pounds, but by genetic predisposition, lack of clean water and a sedentary lifestyle.

If finances allow, you can sign up for a course of special massages, which are performed with a special electric device. If cellulite is in the first two stages, then up to 8 sessions will be enough.

If you are interested in home care, then run to the store for the following helpers:

1Scrub

Removes excess skin particles, promotes blood flow and improves lymph flow.

2Brush with wooden handle

It helps to effectively apply the scrub and massage yourself.

3Body oil

Necessary for body wraps, as well as for nourishing the body after a shower. The oil improves tissue metabolism and improves lymph flow.

Wraps can be found to suit your taste on the Internet, but be careful - for people with varicose veins or a predisposition, as well as with weak blood vessels, this method is contraindicated!

Do not do vacuum massages yourself to avoid bruising and more serious consequences.

Why did the weight rise?

Stopping weight is otherwise called a weight plateau, when the indicator on the scale does not change, despite efforts.

Let's look at the reasons:

1Sharp calorie restrictions

Your perceives the situation as hunger, storing the necessary energy for survival. In this case, it is necessary to change the nutrition program, reducing calories not immediately, but gradually. If you usually ate 3 thousand calories, and then suddenly one and a half thousand, then the body is under stress.

2No changes in diet

Sports and nutrition should go inextricably, as effectiveness is achieved together. Are you increasing the intensity of your workouts or their number? – Reduce calories to lose weight.

3Disruptions

It is important to account for all meals, even “that little candy over there.” Many people do not take into account small snacks or breakdowns, considering them unnecessary, however, one such snack can add up to 500-800 calories. Considering that the other meals were low-calorie and targeted at a certain amount of calories, don't be surprised at the stop.

How to Avoid a Plateau

Remember that our body is not a robot. If you are abruptly thrown into a foreign country, you will experience stress, the same thing happens to the body - when everything changes dramatically, it perceives it as a negative signal, accumulating the necessary amount of energy for survival.

Example: your daily diet is about 4 thousand calories. Your task is to lose 15 kilograms. To achieve this, you need to eat 1500-2000 calories a day, which is almost twice as much.

In this case, reduce calories little by little:

• 1 week: 3000 calories per day
• Week 2: 2600 calories per day
• Week 3: 2200 calories per day
• Week 4: 2000 calories per day

If you need to eat 1500, then in the fifth week, calories are reduced to the desired level. The example above demonstrates adequate weight loss, where the body will not suffer from sudden changes.

Diet for weight gain

At first, an individual gaining weight will find it difficult to absorb large amounts of calories at once.
Small meals will help him with this. It consists of eating small meals every 3-4 hours. This will allow you to consume more useful energy without resorting to excessive overeating. Your table should contain a balanced amount of BJU from the calories consumed. It is necessary to completely avoid unhealthy foods: fast food, baked goods, alcohol. This food is unhealthy and can only lead to obesity, not proper muscle gain. You should also definitely quit smoking. This bad habit only worsens the health condition.

On a day a person should eat:

• Vegetables and fruits in 5 colors.
• Pure protein. It is found in white meat, fish, eggs.
• Healthy fats. It is not recommended to consume fats found in fried foods. They should be replaced with products containing fatty acids. For example, avocados, almonds, walnuts.
• Complex carbohydrates. They are found in gluten-free grains as well as fruits.
• Drink about 2 liters of liquid: juice, water, fruit drink.

If possible, it is advisable to take walks in parks at least a couple of times a week. Exercising also helps improve the general condition of the body and normalize weight indicators.

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.

VIDEO: An inexpensive way to gain muscle mass