The standard weight for men is usually determined based on the ratio of height to weight. In general, a normal weight is defined as a body mass index (BMI) of 185 to 249 between. BMI is calculated by the ratio of height and weight, which is weight in kilograms divided by height (meters) squared.
For Asians, the standard weight may be slightly lower due to their relatively small size. According to the "Guidelines for the Prevention and Control of Overweight and Obesity in China" issued by the Chinese Ministry of Health, the BMI index of the standard weight should be between 20 and 22 for the average male.
In addition to the BMI index, factors such as waist circumference and body fat percentage need to be considered. An excessively large waist circumference or a high body fat percentage can have a negative impact on health. Therefore, while maintaining a healthy weight, it is also necessary to pay attention to changes in body composition.
In order to maintain a standard weight, you need to pay attention to your diet and exercise. In terms of diet, we should pay attention to controlling calorie intake, appropriately reduce high-calorie, high-fat and high-sugar foods, and increase the intake of protein, vegetables and fruits. In terms of exercise, you can choose aerobic exercises and strength training methods that suit you, such as running, swimming, fitness, etc.
According to the latest male 160-190cm standard weight comparison table, we can see that the standard weight varies with different heights. For men between 160cm-190cm tall, the standard weight should be 555-89.between 1 kg.
Many male friends are not satisfied with their weight and think that they are too obese. Actually, this is not true. When judging whether we are obese, we should consider our BMI index, not just weight. The BMI index is calculated based on height and weight, which is able to more accurately reflect the degree of obesity of a person.
In general, the BMI index is at 185-24.Men between 9 fall into the normal weight range, while the BMI index is in the 25 range0-29.Men between the ages of 9 fall into the overweight range. If the BMI index exceeds 300, then it belongs to the obesity range.
In addition to the BMI index, we also need to consider our own body fat percentage. Body fat percentage refers to the percentage of body fat content in total body weight and is an important indicator of whether a person is healthy or not. In general, a man's normal body fat percentage should be between 10%-20%.
First of all, obesity increases the risk of cardiovascular diseases, such as high blood pressure, coronary heart disease, etc. Obesity can lead to dyslipidemia, which increases the presence of harmful substances such as cholesterol and triglycerides in the blood, further exacerbating the risk of cardiovascular disease.
Secondly, obesity also increases the risk of diabetes. Obesity can lead to insulin resistance, which prevents the body from using insulin efficiently, which in turn leads to an increase in blood sugar and eventually diabetes. Diabetes is a chronic disease that causes damage to various organs and tissues in the body, seriously affecting quality of life.
In addition, obesity increases the risk of bone disease. Obesity can lead to an increased burden on bones, increasing the risk of bone diseases such as osteoporosis and fractures.
At the same time, obesity also increases the risk of joint diseases such as arthritis and lumbar disc herniation. These diseases can bring great inconvenience and pain to people's lives and work.
In addition, obesity increases the risk of certain cancers, such as colon, rectal, breast and prostate cancers. Obesity can cause abnormal cell metabolism, increasing the risk of cells becoming cancerous. In addition, obesity can also lead to a decrease in immune system function, making the body more susceptible to attacks by viruses and bacteria.
Finally, obesity can also have an impact on the male reproductive system. Obesity can cause abnormal hormone levels in men, reduce sperm count and quality, and even lead to infertility.
In addition, obesity increases the risk of chronic diseases such as high blood pressure, diabetes, etc., which can further affect male fertility.
First of all, men should do aerobic exercise. Aerobic exercise can improve cardiorespiratory fitness, increase the body's metabolic rate, reduce body fat, and build muscle.
Common aerobic exercises include running, swimming, cycling, jumping rope, etc. It is recommended that men get at least 150 minutes of aerobic exercise per week, with no less than 30 minutes of exercise per session.
Second, men can do strength training. Strength training can increase muscle mass, increase basal metabolic rate, sculpt body shape, and enhance the body's endurance and explosiveness.
Common strength training includes weightlifting, push-ups, sit-ups, handstands, etc. It is recommended that men do strength training at least twice a week for at least 30 minutes each session.
In addition, men can do high-intensity interval training (HIIT). HIIT can increase cardiorespiratory function and metabolic rate, reduce body fat, and build muscle. Common HIIT includes sprints, jumps, squats, push-ups, etc. It is recommended that men do HIIT at least twice a week for at least 20 minutes each session.
Finally, men should be mindful of their diet. Diet is one of the key factors in maintaining a standard weight. Men are advised to control their diet, reduce their intake of high-calorie and high-fat foods, increase their intake of vegetables and fruits, and consume protein and carbohydrates in moderation.