What does the ideal weight of a woman mean, what indicators are considered optimal for the stronger sex? In general, these values are a combination of a number of factors: gender, height, body volume, psychological state, tendency to be overweight, and others. They are taken into account using methods for calculating indicators that are close to ideal. When using them, it is worth remembering that the average results are given. In real life, they are guided not by numbers, but by a feeling of comfort and inner harmony.
BMI is an indicator that determines how proportional the ratio of weight and height of a person is. Doctors often calculate the optimal method of therapy for dystrophy and obesity. The index is useful to know for those who want to conduct a comprehensive assessment of the state of health and calculate the number of missing or excess kilograms. This indicator is considered simple: it is necessary to divide a person’s weight (in kg) by his height (in meters), squared.
The following BMI values are distinguished: less than 15 - acute weight loss; from 15 to 18.5 - underweight; from 18.5 to 24 - normal weight; from 25 to 29 -; from 30 - 40 - obesity; more than 40 - severe obesity.
People with a high BMI (more than 35) find it difficult to move around, overcome distances on foot, and climb stairs. Excess fat causes serious diseases:
It is worth getting rid of excess weight by developing a set of measures, including diet, physical activity, sleep, rest, normalization of the psychological state.
Going in for sports, balancing the diet is also recommended in cases where the BMI is normal, and the figure looks haggard, middle-aged, the skin becomes sagging, flabby. Correct the situation with special diets, moderate sports activities aimed at gaining lean muscle mass.
How to understand, taking into account age, height, that you have extra pounds? It is recommended to use the calculation developed by WHO. You can calculate the ideal body weight for the fairer sex as follows:
Another calculation method will help determine the excess weight of men:
Calculate excess weight will help the technology developed by the French surgeon anthropologist Paul Brock. Based on the height of a person. Up to 165 cm, subtract 100, 166-175 cm, subtract 105, with indicators more than 170 cm - 110. The creator of the formula suggests adjusting the determined number, taking into account the physique:
Thin-boned asthenics with transverse dimensions are much smaller than longitudinal ones; it is necessary to subtract 10% from the resulting figure. Hypersthenics with short legs, wide hips, chest should add 10% to the obtained indicator. Normasthenics with a proportional body do not need to change the final value, the main one is to consider the final figure.
Using the method, the parameter of the calculated ideal weight is corrected for age. Nutritionists, naturopaths experts consider the figures to be true for the fairer sex 40-50 years old. Girls from 20 to 30 years old should reduce the numbers by 10-12%, ladies 50+ add 5-7%.
It makes no sense to find out your excess weight by Brock's method for teenagers under 18, pregnant, lactating women. It is irrelevant for athletes, bodybuilders, those whose training is aimed at actively building muscle mass. For them, there are other ways to calculate the ratio of adipose tissue, muscles, which will help determine thinness, obesity.
Extra pounds will help determine the formula for calculating Quetelet. The results obtained show the degree of obesity, thinness of women, men aged 20-65 years. The results of calculations are distorted during pregnancy, feeding, adolescence under 18, in adults aged 46+, athletes.
To determine normal weight, BMI is calculated: mass (kilograms) is divided by height squared (square meters). Example:
The results are compared with the table data:
Norms are calculated according to a formula that takes into account physique and age. When calculating, the mass (grams) is divided by height (centimeters), the data obtained are compared according to the table.
The Quetelet index indicates the amount of fat in the body, but does not allow you to know how the layer is distributed over different parts of the body. The formula described below will help to check the figure for ideality.
How to find out by the volume of the figure that it's time to go on a diet? If different methods have been tried, but the appearance is repulsive, a calculation option that takes into account volumes will help to check for excess weight:
How much should it be? The coefficient is as follows: women - 0.65-0.85, men - 0.85-1.
John McCallum's formula is considered accurate, based on measuring the circumferences of various parts of the body. The obtained indicators are average, suitable for people of different ages, builds, according to them you will understand for sure whether the figure is proportional or not.
How is it determined whether there is overweight according to McCallum? A theoretical scientist suggested focusing on the circumference of the wrist (cm). First we measure, the result is multiplied by 6.5. Ideally, the figure will correspond to the girth of the chest. Further, taking the obtained data as a basis, we calculate the percentage ratio of the parameters of the wrist to the rest of the body:
With an innate tendency to be overweight, there is a separate technique that determines the parameters of the figure. A detailed description is found in the book Diet for People with a Low Metabolism by Barbara Edelstein.
The calculations are carried out in stages. First, we determine what weight could be with a normal metabolism. Example: the optimal weight is 50 kilograms, we add 1 kilogram to it for each centimeter of growth over 150. To the resulting figure we add ½ kilogram for each year, starting from 25. In general, no more than 7 kilograms are added.
Let's correct the data:
Example: the height of a 48-year-old lady is 155, weight is 95. We get: 45 + 1 x (155 - 150) + 7 + 7 + 7 = 71 kilograms.
The resulting figure is a reference indicator for a particular case. Losing weight up to 60-62 kilograms will cause health problems. If in the future the lady wants to get better, she will quickly return to her original positions. Moreover, it will become fuller, while the appetite will be uncontrollable, which threatens with obesity.
Using the formula you like, take into account that the parameters of the figure change depending on the time of day, day of the week, month. This is normal, because each organism is subject to individual physiological fluctuations. Body weight fluctuates due to nutrition, rest, sleep, climate, well-being, various factors. Accurate data are obtained by weighing no more than 1 time per week.
The female body is a thin structure, where the mass fluctuates depending on the critical days, the amount of water drunk. If in the morning the weight was 61 kilograms, and by the evening it became 62 - do not panic, urgently lose weight, connect a diet. Such fullness is a temporary phenomenon that does not deserve close attention.
Overweight bodybuilders, athletes - a common thing. Their training in most cases is aimed at building a relief muscular figure. The muscles of people involved in sports weigh twice as much as body fat. This is a normal, natural phenomenon.
Body mass index is a relative value, based on statistics that take into account the peculiarities of the physique of people from different countries. In most cases, BMI is higher than normal, for example, if a person’s bones are wide, heavy, the figure is muscular, dense. This is normal, once again proves that you do not need to immediately go on a diet, exhaust the body with workouts.
According to WHO data, more than half of the population in Russia suffers from stage I obesity. If we compare the US data, it turns out that Americans are much more likely than Russians to overeat and become obese.
Whatever calculation formula you choose, focus on general well-being, listen to the sensations inside the body. A sharp decrease in weight is fraught with serious consequences, especially in chronic diseases. If it is difficult for you to determine how severe obesity is, you should resort to the help of a nutritionist.
It is important for a woman of any age to be beautiful and healthy. Without knowing your ideal weight, it is difficult to control it and prevent obesity, or vice versa - a lack of mass. In the article below, we will tell you how to determine your ideal weight ( BMI for age), and also talk about many important nuances associated with the figure.
BMI - body mass index. Allocate normal indicators for each age group:
The classic calculation formula:
BMI = your weight: (height*height)
Example #1
Example #2
Example #3
In medicine, there is the concept of normal weight, based on the calculation of mass, age and physique. This is necessary to control the general state of health. Doctors have identified several popular methods, we will consider the most popular of them, including the classic one, which we wrote about above.
1 Tables of Egorov and Levitsky
There are 3 body types:
According to the age:
Psychological
A person is depressed, or is going through difficult stressful stages in life, trying to seize all the problems. Psychologists distinguish such a disorder as compulsive overeating. Such problems are treated only at the reception of a psychotherapist, with the participation of special drugs.
Wrong writing habits
Often in people who are obese, relatives are in approximately the same mass. This is due to the wrong eating habits in the family from the series "if you drink tea, then always with bagels and pies." When a person grows up in such a culture, he transfers it to adulthood, subsequently suffering from excess weight.
Wrong way of life
A person sleeps little and moves, but eats a lot. Often this problem occurs in workers with a sedentary lifestyle, or the unemployed, sitting all day at the TV or computer.
If the result showed 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 - the organs are also obese, which disrupts their work.
1 Healthy eating
You don't have to starve, but your mental health is not affected. If you are a lover of sweet and unhealthy, then pay attention to the recipes for healthy pizzas, hamburgers - they are just as tasty, but made from healthy products.
By eating healthy food, you lose weight slower 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!
2 Drink plenty of water
Goes in addition to a healthy diet. Often, dehydration causes extra meals, as well as tea parties with cookies and chocolates.
1 Diets
You will read the reasons for inefficiency below, in the "myths" section.
2 Dietary restrictions to a few foods
If the body does not receive the necessary vitamins and minerals, hair loss begins, problems with the skin and teeth, and a bunch of other consequences appear.
3 Weight loss with drugs
4 Lose weight by cleansing the body after each meal (vomiting or diarrhea).
Are fraught with loss of teeth, hair and ulcers.
5 Water restrictions
You will achieve maximum dehydration, which will negatively affect the functioning of the organs and skin of the face.
6 Daily 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, not giving bright results.
1 "I'll go on a diet first, and then on proper nutrition"
Many people want instant results by resorting to diets, as proper nutrition will not give a plumb in the first days. The truth is that more than 50% of those who practice this tactic often snap or quit altogether.
Let's analyze the terms in more detail:
Proper nutrition
A balanced diet rich in useful vitamins and minerals. If a person adheres to such a lifestyle, then he maintains a healthy weight and has a well-dispersed metabolism. The body is healthy, there is a lot of energy.
Diet
Intentional restriction in eating, where the main goal is to lose extra pounds. Metabolism does not accelerate, the body is under stress, energy decreases.
For an obese or overweight person, diet is a terrible measure. When the body daily consumed a large amount of carbohydrates and sugar, eating two or three foods for a long time is unbearably difficult psychologically and a huge stress for the body.
2 Tablets, powders and teas will speed up the metabolism and help you lose excess
All of the above is ineffective, or helps to 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?
3 Sugar is good in small amounts
Glucose is needed by the body, but you need the right one. Most chocolates and bars, many of which are considered dietary, are made with regular sugar. Glucose, according to research results, gives drowsiness, slows down metabolism and impairs thought processes. Useful "sugar" is found in fruits and substitutes.
4 "You can achieve results without sports"
If you have to lose weight by more than 5-10 kilograms, then you can’t do without sports and body care. Otherwise, stretch marks will appear, which are subsequently difficult to remove completely.
5 Eating right can't help you lose weight
A strict healthy diet speeds up metabolism - the body receives the necessary energy and trace elements through the use of clean foods. Metabolism accelerates - excess weight goes away.
If you like to think ahead, and not chase fast results, then you are acting wisely, because rapid weight loss is fraught with stretch marks.
Stretch marks are scars that become flesh-colored over time, as in the photo above.
How to avoid:
1 No 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.
2 Sports - mandatory
Calories will be burned evenly, without microtrauma. Remember to focus on cardio if the main goal is to burn excess.
3 Accuracy is paramount
No sudden movements when peeling with a brush. You don’t need to stretch the skin with all your might and overdo it, because stretch marks are microtraumas. Love your body!
4 Body care is important
Many underestimate body care, considering it unnecessary, but this is not so. Our body, like the skin of the face, needs to be hydrated and nourished, so be sure to apply a nourishing body cream or oil after every shower.
5 Avoid sudden weight gains
You do not need to lose weight or gain weight dramatically, act gradually, without fanaticism, so that the body can more easily adapt to changes.
If you have periods, and the tests show a positive result, then you should not worry about a lack of mass, since a certain category of people have a very fast metabolism - they can eat at night, they can eat fatty, but it's all quickly processed and burned .
Also, if you eat well and get such a result, then do not be discouraged - with good analyzes and well-being, continue in the same spirit. For many who eat right, the metabolism accelerates so much that, without starving, the weight quickly disappears.
Read also: Kettlebell training at home: TOP-21 most effective exercises
Sports results
You need to focus on strength training. 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 coach who will make a complete program.
Sample workouts are shown in the videos below:
Many now have the goal of gaining muscle mass and I want to give you 10 tips on how to do it right and get the most out of it!
2 Power
The key to weight gain is nutrition. Protein and carbohydrates must be present in your daily diet. To speed up the process, you can buy protein and make shakes. Protein helps muscles repair and grow. Combined with training, the effects of protein intake will be especially noticeable.
Sample diet:
Body mass index is the optimal ratio of weight and height. Everyone wants to be slim and beautiful, but the problem of overweight for a modern person is one of the most pressing today. How to solve it?
Today we are witnessing a real fitness boom. Everyone tries to "build" their body in full accordance with the canons of beauty. Physical education tightens worse than drug addiction, so many do not get out of the gym at all, furiously burning every extra gram, as it seems to them.
But is it right? Excess weight, of course, becomes the cause of many diseases of the musculoskeletal and cardiovascular systems. However, the lack of weight leads to the same result.
How to become perfect? Everyone knows: we take height in centimeters and subtract 110 from this figure. What happened is the optimal weight.
For example, a woman with a height of 176 centimeters weighs 66 kilograms. She is perfect: 176 - 110 = 66.
But doesn't this approach seem too exaggerated? After all, only one parametric indicator is used - growth. And people are different from each other - age and physique are different for everyone. To take into account all these indicators, you need to apply a different formula. It is called the body mass index (BMI) and indicates the optimal ratio of height and weight.
This is what the body mass index looks like (table for women).
| Height in cm | Age | ||||
|---|---|---|---|---|---|
| 20-29 | 30-39 | 40-49 | 50-59 | 60-69 | 150 | 48.9 | 53.9 | 58.5 | 55.7 | 54.8 |
| 152 | 51.0 | 55.0 | 59.5 | 57.6 | 55.9 |
| 154 | 53.0 | 59.1 | 62.4 | 60.2 | 59.0 |
| 156 | 55.8 | 61.5 | 66.0 | 62.4 | 60.9 |
| 158 | 58.1 | 64.1 | 67.9 | 64.5 | 62.4 |
| 160 | 59.8 | 65.8 | 69.9 | 65.8 | 64.6 |
| 162 | 61.6 | 68.5 | 72.2 | 68.7 | 66.5 |
| 164 | 63.6 | 70.8 | 74.0 | 72.0 | 70.7 |
| 166 | 65.2 | 71.8 | 76.6 | 73.8 | 71.4 |
| 168 | 68.5 | 73.7 | 78.2 | 74.8 | 73.3 |
| 170 | 69.2 | 75.8 | 79.8 | 76.8 | 75.0 |
| 172 | 72.8 | 77.0 | 81.7 | 77.7 | 76.3 |
| 174 | 74.3 | 79.0 | 83.7 | 79.4 | 78.0 |
| 176 | 76.8 | 79.9 | 84.6 | 80.5 | 79.1 |
| 178 | 78.2 | 82.4 | 86.1 | 82.4 | 80.9 |
| 180 | 80.9 | 83.9 | 88.1 | 84.1 | 81.6 |
| 182 | 83.3 | 87.7 | 89.3 | 86.5 | 82.9 |
| 184 | 85.5 | 89.4 | 90.9 | 87.4 | 85.8 |
| 186 | 89.2 | 91.0 | 92.9 | 89.6 | 87.3 |
| 188 | 91.8 | 94.4 | 95.8 | 91.5 | 88.8 |
| 190 | 92.3 | 95.8 | 97.4 | 95.6 | 92.9 |
It should not be assumed that the BMI table for women can replace the beauty formula. People with the same BMI look different, which, in general, is logical: each organism has individual anthropometry. Physiologists distinguish three types of physique.
Determining your body type is very easy: you just need to measure the circumference of your wrist just below the bone. The norm for the normo-bone type will be from 16 to 18 cm. If the result is less than 16 cm, then you are a hyposthenic (thin-boned type). If you are over 18, you are hypersthenic, or a person with a large-boned body type.
Naturally, for different body types, the ideal weight will be different. A mass that is normal for, say, a hypersthenic will be insufficient for a person with a normal-boned physique.
BMI for women, taking into account age, will also differ from the generally accepted one. With age, the body no longer burns fat so intensively, so the older you get, the more difficult it is to get rid of the layer on the hips or abdomen. Therefore, when calculating BMI, it is necessary to take into account how old a person is.
This value is necessary for those who follow their figure. Of course, you can exhaust yourself with diets or exhausting workouts - to each his own. But to what weight limits do we need to keep the diet? After all, it’s so short to lose weight and to anorexia. The answer to the question will be BMI: this is the indicator that you need to strive for.
It was developed by the Belgian anthropologist Quetelet in the middle of the 19th century. However, modern doctors still use it, determining the level of obesity or dystrophy in their patients. Naturally, over the course of two centuries, the Quetelet method has undergone certain adjustments; other scientists have created their own calculation tables based on BMI. However, all the changes were only beneficial, since they allow you to most accurately calculate the ideal weight for each person.
Quetelet proposed to use a more complex formula to calculate the optimal mass: the weight must be divided by the square of height in meters. The result is a body mass index, the value of which corresponds to a certain state of the body - a mass deficit, a norm or its excess:
That is, for the same woman (176 cm, 66 kg), the body mass index will be: 66: 1.762 = 21.35. Her BMI is within the normal range. But BMI by age is not taken into account in the Quetelet formula.
Many other doctors offered their BMI calculation:
For example, we can take a woman already familiar to us with parameters of 176 cm and 66 kg: (176 - 110) × 1.15 = 75.9. It turns out that according to Brokk, our woman has a lack of weight.
Difficult? Let's explain using the example of the already mentioned woman: (176 - 100) - (176 - 150) / 2 = 63. That is, according to Lorenz, our friend has three extra pounds.
Let's try to demonstrate on the example of our old friend. First, let's determine her height in inches: 176 / 2.54 = 69.3. Now we calculate BMI: 45.5 + 2.3 × (69.3 - 60) = 66.89.
According to this formula, the optimal weight for our woman will be 45.5 + 2.2 × (69.3 - 60) = 65.96. As you can see, there is a difference, but very small.
The coefficients, depending on the circumference, are as follows:
Let's explain with an example. Let's say the woman we talked about above is 40 years old, wrist circumference is 16 cm. Then her ideal weight will be: (176 - 100 + (40 / 10)) × 0.9 × 1 = 72 kg.
| Height in cm | Men | Women | |||
|---|---|---|---|---|---|
| Asthenics | Normostenics | Hypersthenics | Asthenics | Normostenics | |
| 148 | 42,0 - 44,8 | 43,8 - 48,9 | |||
| 150 | 42,7 - 45,9 | 44,5 - 50,0 | |||
| 152 | 43,4 - 47,0 | 45,6 - 51,0 | |||
| 154 | 44,4 - 48,0 | 46,7 - 52,1 | |||
| 156 | 45,4 - 49,1 | 47,7 - 53,2 | |||
| 158 | 51,1 - 54,7 | 53,8 - 58,9 | 57,4 - 64,2 | 46,5 - 50,2 | 48,8 - 54,3 |
| 160 | 52,2 - 55,8 | 54,9 - 60,3 | 58,5 - 65,3 | 47,6 - 51,3 | 49,9 - 55,3 |
| 162 | 53,2 - 56,9 | 55,9 - 61,9 | 59,6 - 66,7 | 48,7 - 52,3 | 51,0 - 56,8 |
| 164 | 54,3 - 57,9 | 57,0 - 62,5 | 60,7 - 68,8 | 49,8 - 53,4 | 52,0 - 58,2 |
| 166 | 55,4 - 59,2 | 58,1 - 63,7 | 61,7 - 69,6 | 50,8 - 54,6 | 53,3 - 59,8 |
| 168 | 56,5 - 60,6 | 59,2 - 65,1 | 62,9 - 71,1 | 52,0 - 56,0 | 54,7 - 61,5 |
| 170 | 57,9 - 62,0 | 60,7 - 66,7 | 64,3 - 72,9 | 53,4 - 57,9 | 56,1 - 62,9 |
| 172 | 59,4 - 63,4 | 62,1 - 68,3 | 66,0 - 74,7 | 54,8 - 58,9 | 57,5 - 64,3 |
| 174 | 60,8 - 64,9 | 63,5 - 69,9 | 67,6 - 76,2 | 56,3 - 60,3 | 59,0 - 65,8 |
| 176 | 62,6 - 66,4 | 64,9 - 71,3 | 69,0 - 77,6 | 57,7 - 61,9 | 60,4 - 67,2 |
| 178 | 63,6 - 68,2 | 66,5 - 72,8 | 70,4 - 79,1 | 59,1 - 63,6 | 61,8 - 68,6 |
| 180 | 65,1 - 69,6 | 67,8 - 74,7 | 71,9 - 80,9 | 60,5 - 65,1 | 63,3 - 70,1 |
| 182 | 66,5 - 71,0 | 69,2 - 76,3 | 73,6 - 82,7 | 62,0 - 66,5 | 64,7 - 71,5 |
| 184 | 67,9 - 72,5 | 70,7 - 78,1 | 75,2 - 84,5 | 63,4 - 67,9 | 66,1 - 72,7 |
| 186 | 69,4 - 74,0 | 72,1 - 79,0 | 76,7 - 86,2 | ||
| 188 | 70,8 - 75,8 | 73,5 - 81,7 | 78,5 - 88,0 | ||
| 190 | 72,2 - 77,2 | 75,3 - 83,5 | 80,3 - 89,8 | ||
| 194 | 75,1 - 80,1 | 78,9 - 87,0 | 83,2 - 93,4 | ||
The ideal figure is not so easy to achieve. Only by everyday efforts, spending a lot of time and effort. But before resorting to drastic measures, go to the mirror and look at yourself. Try to evaluate yourself objectively, with love. For clarity, you can take a centimeter to take measurements of your body. Even if you don’t see those very ideal parameters of 90-60-90, there is no need to be upset. You can always fix the situation, however, sometimes it does not need to be corrected at all. In addition, there is an online weight calculator.
Anthropologists distinguish three main types of body construction, in addition to intermediate and transitional variants.
It is formed by the lower costal arches. To determine the angle, you need to stand in front of the mirror, draw in your stomach and, conversely, stick out your chest. Thus, the intercostal angle will be best seen. You can even ask someone to measure with a protractor.
So, an angle of 90 degrees will say that this is a normosthenic figure, if less than 90 degrees, an acute angle is an asthenic, an obtuse angle, more than 90 is a hypersthenic.
Important! If you have a hypersthenic figure type, then losing weight is undesirable, because this is fraught with bad consequences.
In particular, thinness is unlikely to make a hypersthenic more beautiful. Such a figure already has a certain squareness, so it is better to gain a little weight so that the parts of the body acquire a certain roundness. Unfortunately, many strive for certain numbers on the scales, completely forgetting that the ideal weight is different for everyone.
Each person can determine the ideal weight for himself.
To do this, you need to answer a few questions for yourself:
If you answer yes to these questions, then there are still problems. If all the answers are “no”, then you need to stop thinking about losing weight. But there are other options for determining excess weight. These are various formulas that are able to determine the weight range in which a person may have health problems, as well as the weight that a certain person needs to strive for in order to eliminate these problems and risks altogether.
Smirnov Viktor Petrovich
Nutritionist, Samara
This article raises very important questions about determining normal body weight. But it happens that, according to many calculators, the body weight range is considered quite acceptable, but a person feels uncomfortable in this range, and he feels best somewhere on the border of such a norm. In order to improve "falling" into the range of normal values, questioning is indeed used, despite its subjectivity. One of the most important questions is the question: "Does your body suit you at the moment?" and “Is there an inferiority complex?”. This is followed by a list of questions about physical health, such as whether it is possible to experience shortness of breath when climbing to the third floor, and so on.
Together with formula scores, these questions provide a more precise definition of the acceptable range and should always be used. In addition, it should be remembered: the more kilograms you need to lose, the slower this process should go. Everyone knows that at the very beginning of the journey, a person who wants to lose weight is significantly inspired by the speed of weight loss, especially in the early days when it comes to eliminating excess fluid and excess glycogen.
In addition to tests, there are various formulas, calculators that can accurately determine what weight you have: insufficient, ideal, overweight. There is an ideal weight calculator for height and age.
Perhaps the method is one of the simplest. True, not the most accurate. The formula works like this: you need to subtract 110 from the height in centimeters. The number that turned out is the ideal weight for you. But this does not mean at all that all your other kilograms are superfluous.
Another simple, little known, but fairly accurate way is to measure the crease on the stomach. So, for women, the allowable norm is 2-4 centimeters, for men it is even less - 1-2 centimeters.
Please note: If the crease on the abdomen is 5 centimeters, according to experts, then we are talking about obesity.
The disadvantage of this method is that in this way it is difficult to determine where the extra pounds are and how much to lose. This is just a hint and a wake-up call: it's time to finish eating everything and you need to look hard towards the gym.
Determining excess weight by body mass index is perhaps one of the most accurate ways.
Please note: But more recognition will be given to BMI (body mass index), according to which you need to divide your weight by your height in meters squared.
For example, it is done like this. BMI \u003d 74 kg: (1.64 * 1.64) \u003d 27. So it's overweight. And this is defined as follows: an indicator of less than 15 indicates an acute lack of weight. From 15 to 18.5 - underweight. If in the end the indicator is 18.5 to 24, then the weight is normal. Numbers from 25 to 29 indicate overweight. 30-40 is already obesity. Well, a figure over 40 indicates severe obesity.
The online calculator determines the ideal weight for you. You need to divide the weight by height and divide by five.
Unfortunately, all of the above methods do not say how much fat is in the body. Physique matters. Because kilograms are distributed throughout the body in different ways. You need to understand how much muscle is in the body, and how much fat, as well as what percentage of body fat from the total body weight. In men, body fat should be 12-18%, in women 18-25. In the modern world, there are devices that can determine the percentage of fat. This is done through bioelectrical analysis, during which a safe electric current is passed through the body. Passing through fat, water, muscles, the current determines the digital ratio.
This technology makes it possible to more accurately work with your weight and understand your body, accurately determine not only weight, but also how much excess fat is in the body.
A person who is losing weight sometimes sets himself unrealistic goals. This is especially true for those who are thinner with a residually large weight. It is important to understand how far a person can reach, and how many kilograms to throw off.
Important! This is calculated as follows: initially you need to determine the weight if you had a normal exchange: (45 kg) + (1 kg for each centimeter of growth above 150 centimeters) + (half a kilogram every year over the age of 25, but not more than 7 kg) .
After that, you need to make a correction for a slow metabolism, that is, from 4.5 to 7 kilograms are added, another 4 to 7 kilograms (if the initial weight is about 90). Let us give an example of a lady who is 50 years old with a weight of 90 kilograms and a height of 158 centimeters. 45 + 1 (158-150) + 7 + 7 + 7 = 74. Of course, you can go below this weight, then in this case you can earn a lot more sores from above.
The number on the scale is just a number. The main thing is not this at all, but how a person feels. But thinking about losing weight, first of all, determine why you want to lose weight? To improve your health, to please others, to fit into beautiful things, to restore your body tonedness and vigor, to improve your physical shape? There is a direct connection between a person's weight and his health. Therefore, losing weight, think about it. Your body will thank you after many years. It is terrible that doctors have long proved that being overweight can cause not only serious illness, but even death. But this may not apply to you personally, because statistics show that people who are overweight or underweight are less prone to various diseases.
Table characterizing body mass index indicators
Considering the difference in muscle mass between the average man and woman (we do not take athletes into account), the best indicator is:
The coefficient (number) of the body mass index for men and women is the same, but the program interprets the result in different ways - you get a calculation depending on your gender.
For example, a man with a BMI of 18 and above is nothing to worry about, but women should not reduce their weight to a BMI of 19 or below. So for a man with a BMI of 18.5, the program will think that everything is in order, and for a girl with the same body mass index, she will indicate insufficient body weight.
If you are clearly not eating enough, then you should normalize your diet as soon as possible.
Do you feel like you are eating enough? Then you need to visit a doctor as soon as possible and undergo an examination in order to exclude dangerous diseases.
A body mass index of less than 16 is more dangerous to health than 30+.
Do not get upset and worry about a high body mass index. This indicator is very average and is not suitable for everyone. Children and athletes should not be guided by it at all.
Another thing is if the imperfection of your figure is visible to the naked eye. Before starting a diet, be sure to consult your doctor. Tests may be needed to make sure that your excess weight is not the result of any disease.
And only after making sure that there are no contraindications, you can begin to reduce weight.
For those who do not have time to visit a doctor J, we can advise you to minimize the intake of salty, fried and fatty foods, and also start doing banal exercises. Already this will seriously reduce the risk of developing cardiovascular diseases and significantly improve the general condition of the body.
You can do it yourself. This task will be simplified by a simple calculator. Divide your weight in kilograms by your height in meters twice.
Example for a person with a height of 180 cm and a weight of 75 kg.
A height of less than 150 centimeters or a body weight of less than 45 kg grants the conscript a one-year deferment. If, after examination and / or treatment, body weight does not increase, then such a man is exempt from conscription.
The right to defer for half a year is granted to recruits with a body mass ratio of less than 18.5 (at the age of 18-25) and below 19 (for men over 25).
Calculates your ideal weight based on your age and body type. It is an improved version of the Brock index.
