Excess body weight

Overweight is one of the most common problems of the modern world. And this is quite natural, because the development of human civilization every year creates increasingly favorable conditions for a sedentary lifestyle. After all, before a person had to spend a lot of energy in order to get himself food. At the same time, most of the modern products are much more caloric than the food that our ancestors used.

But the extra weight is not only not aesthetically pleasing. With this aspect, surprisingly, quite a few are ready to put up, but also dangerous for health. Excess body weight and obesity are fraught with the development of serious diseases of the cardiovascular system, as well as the development of diabetes. In addition, with extreme degrees of obesity, all organs in the body are covered in fat, which negatively affects their work.

In light of all this, you just need to know how to calculate the ideal body weight. There are a lot of such methods. However, most often suggest following the following rule: the ideal weight of a person is equal to its height - 1 meter. That is, if a person's height is 180 cm - his weight should be 80 kg. However, this formula does not take into account the individual characteristics of man.

One of the most popular techniques suggests calculating the ideal body weight based on the type of build. There are only three types of them: thin-boned, broad-boned and normocostic. They are easy to identify by external signs, so thin-skinned women are characterized by thin arms and legs, a long neck, an extended face and a flat chest. Excess weight in these people appears rarely.

Broad-bodied differ powerful chest, same hips, their neck is short, their face, most often, round. Naturally, normokostnye people are located approximately in the middle between the first and second.

About whether the body weight is normal, you can judge by volume. Normally, the size of the chest is equal to the height, divided in half + 2.5 cm; The volume of the breast is larger by an average of 10-12 cm; Waist - minus a hundred centimeters from the height; Hips - +30 towards the waist.

For a woman with a thin bone, the norms are slightly different: the girth under the breast is 84-86 cm; Bust - + 4 cm to the chest; Waist 60-64 cm, hips - + 30 to the waist.

If excess weight is also available, then it must be disposed of, and as soon as possible. The best way to reduce weight is to reduce the amount of calories consumed and increase physical activity. The daily calorie rate for a man is 2500, and for a wife - 2000. In order to start losing weight, you need to eat about 1800-1200 calories. Eat less than 1200 calories a day can only be under the supervision of a doctor. Yes, and there is no point in hurrying, weight reduction should not be too fast, 400-800 g per week. A higher rate is undesirable.

It is best to reduce the consumption of fatty foods and sweet foods. These foods contain the greatest number of calories. However, it is not possible to completely remove fats from the diet, since this also does not lead to anything good. The fact is that our body fats are just as necessary as proteins and carbohydrates.

If there is no desire to calculate scrupulously how much and what can be eaten, at first you can simply reduce your usual portion by one quarter or a third. At first this will be quite enough.

Strange as it sounds, however, some people wonder how to increase the body weight, is much more interested than the problem of its surplus. After all, underweight is as dangerous to health as overeating. Manipulations with caloric content of food will suit these people. Only more calories need to be eaten not at the expense of high-calorie and harmful food, but by increasing the frequency of meals and serving size. And of course, increasing physical exertion will not hurt people who are too thin. Correctly selected exercises will help build muscle mass.