However, it is not an easy task, and excessive obesity can bring many hidden dangers to physical health. So, how can you maintain a reasonable weight?
First of all, we need to make it clear that being overweight and being too thin is not an ideal physical state, and excessive obesity can easily increase the risk of diabetes, hypertension, hyperlipidemia and other diseases.
Being too thin can lead to problems such as weakened immunity, anemia, and irregular menstruation, so maintaining a reasonable weight is essential for good health.
So, how can you tell if your weight is reasonable? In fact, the standard weight comparison chart for women's body can provide us with a reference by comparing their own height and weight.
We can roughly judge whether our weight is within the standard range, and if we are underweight or overweight, we need to adjust our diet and exercise habits in time to achieve the standard weight.
Health problems
Obesity increases the risk of chronic diseases such as cardiovascular disease, high blood pressure, diabetes, hyperlipidemia, stroke, etc., which can lead to impaired body function, reduced quality of life, and increased risk of early death.
Problems with the reproductive system
Obesity can have a negative impact on a woman's reproductive system, and it can lead to problems such as irregular menstruation, infertility, and polycystic ovary syndrome (PCOS). In addition, obesity is also associated with an increased risk of breast and endometrial cancer.
Mental health issues
Obesity can have a negative impact on women's mental health, and weight preoccupation and self-perceived dissatisfaction can lead to mental health problems such as body image problems, low self-esteem, depression, and anxiety.
Bone health problems
Obesity can have a negative impact on a woman's bone health, and an excessive burden on the body can increase stress on bones and joints, leading to bone problems such as arthritis and osteoporosis.
Pregnancy and childbirth risks
Obesity can increase a woman's risk during pregnancy and childbirth, and obesity is associated with problems such as high blood pressure, gestational diabetes, preterm birth, caesarean section, and birth defects.
Sit or lie down immediately after eating
If you sit down or lie down immediately after eating, it will cause the burden on the digestive system to increase, and the body's metabolism will slow down, which will lead to fat accumulation.
Eat dessert after a meal
Many people have the habit of eating dessert after a meal, but this can increase calorie intake and lead to weight gain, so if you want to eat dessert, it is best to eat it before or between meals.
Sitting for long periods of time after eating
Sitting for a long time after a meal will cause the body to lack exercise, leading to fat accumulation, and it is recommended to do proper exercise after a meal, such as walking, doing housework, etc.
Take a shower immediately after eating
Taking a bath immediately after a meal can affect the digestive function, leading to indigestion and weight gain, and it is recommended to take a bath 1-2 hours after the meal.
There has been controversy about who is more likely to live longer than the fat and skinny elderly, and the traditional belief is that "it is difficult to buy a thousand dollars to be thin", however, the latest research has given a different conclusion.
Shi Xiaoming's team from the Chinese Center for Disease Control and Prevention published a 20-year prospective cohort study in the journal Nature Aging.
The study found that for Chinese people aged 80 years and older, there was a risk of being overweight to mildly obese (i.e., BMI at 24.).0~31.9 between), its longevity is the longest.
This group also has the lowest all-cause mortality and cardiovascular and non-cardiovascular mortality. This suggests that mild obesity may not be a bad thing for older adults who do not have underlying medical conditions.
In addition, the relationship between lifetime weight and longevity was revealed in a 2021 study published in the Epidemiological Yearbook, which began in 1948 and followed 4,576 participants over a long period of time, examining multiple factors and ultimately found that those who weighed normally at a young age but had a high body mass index (BMI) in later life had the lowest risk of death.
At age 50, people who are slightly overweight but remain relatively stable after that live the longest lives, although the risk of death is still highest if they are severely overweight.
In summary, mild obesity may not have a negative impact on health for older adults without underlying medical conditions. Maintaining a relatively stable weight can also help you live longer, but that doesn't mean you can indulge in weight gain, and maintaining a moderate weight remains the key to a long and healthy life.
Method 1: Calculation method of the international version
A woman's standard weight is a complex concept that involves several factors, including height, body mass index (BMI), and body fat percentage.
First of all, height is an important factor in determining the standard weight, generally speaking, the higher the height, the value of the standard weight will increase accordingly, body mass index, or BMI, is an important indicator to measure whether a person's weight is healthy.
BMI is calculated by dividing weight (in kilograms) by height (in meters) squared, and according to the World Health Organization, BMI is at 185 to 24People between the ages of 9 fall within the normal weight range.
In addition to BMI, body fat percentage is also one of the important indicators to evaluate standard weight, body fat percentage refers to the percentage of adipose tissue in the human body, and its calculation method can be measured by a professional body fat scale or sebum thickness meter, for women, the standard body fat percentage is generally between 20% and 30%.
It is important to note that the standard weight is only a reference value, everyone's physical condition is different, and the standard weight may not be suitable for everyone.
Therefore, when developing their own weight management plan, women should evaluate their physical condition and health status to determine the weight range that is suitable for them.
Method 2: Weight standard comparison table
Female friends can evaluate whether their weight is in a reasonable range according to this **:
Generally speaking, if the weight fluctuates within 10% of the listed values, it can be considered more reasonable, and there is no need to worry too much or carry out**.
However, if the weight fluctuation is more than 10%, or even 20%, it needs to be taken seriously, which may mean that you are overweight and need to take appropriate ** measures to reduce the burden on the body and avoid the occurrence of health problems.
The ** time period after waking up in the morning
After getting up in the morning, it is the most vigorous period of human metabolism, and it is also one of the most important periods, after getting up in the morning, you can do some simple exercises, such as squats, sit-ups, etc., which can accelerate the body's metabolism and promote fat burning.
At the same time, don't eat breakfast immediately after waking up in the morning, you can drink a glass of warm water first, which helps to clean up the garbage and toxins in the intestines, which helps**.
** time slot before lunch
Before lunch, you can do some small exercises appropriately, such as walking, stretching, etc., which can increase the body's energy expenditure and reduce the intake of lunch.
At the same time, you can eat some low-calorie foods such as fruits and vegetables before lunch, which can reduce hunger and avoid overeating at lunch.
** time period after dinner
Proper exercise after dinner, such as walking, jogging, etc., can promote the body's metabolism and accelerate fat burning. At the same time, you can drink some tea or coffee after dinner to help eliminate food accumulation and reduce fat absorption.
Oats
Oats are rich in dietary fiber, which helps to increase satiety and reduce calorie intake. At the same time, oats can also promote intestinal peristalsis and help eliminate toxins and fats from the body.
Chicken breast
Chicken breast is a low-fat, high-protein meat that can meet the body's nutritional needs without adding too many calories, and the protein in chicken breast also aids in muscle repair and growth.
Spinach
Spinach is rich in vitamins, minerals, and dietary fiber, which help boost metabolism and accelerate fat burning. At the same time, spinach can also promote intestinal peristalsis and help with bowel movements.
Fish
Fish meat is rich in unsaturated fatty acids, which help to reduce the amount of fat in the body. At the same time, the protein in fish can also meet the body's nutritional needs.
Apples
Apples are rich in dietary fiber and pectin, which help to increase satiety and reduce calorie intake. At the same time, the vitamins and minerals in apples also help to increase metabolism and accelerate fat burning.
Tofu
Tofu is a high-protein, low-fat food that helps control calorie intake in the diet. At the same time, tofu can also provide amino acids and trace elements needed by the human body.
Myth 1: Dieting**
Many people choose to go on a diet when they think they can lose weight quickly by eating less or not eating at all, however, dieting not only leads to malnutrition in the body, but also reduces the basal metabolic rate and makes it easier for the body to accumulate fat.
Therefore, you should pay attention to a reasonable diet, ensure adequate nutrient intake, and avoid single foods or excessive dieting.
Myth 2: Only exercise does not control diet
Some people think that as long as they do more exercise, they can do it, but they ignore the importance of diet, in fact, exercise and diet control are complementary to each other, and it is difficult to achieve the best effect by exercising without controlling diet.
Because under the same intensity of exercise, the more calories are consumed, the less energy the body consumes, which can easily lead to weight gain, so you should arrange exercise and diet reasonably to let the two cooperate with each other to achieve the best effect.
Myth 3: Fast**
Many people seek fast** results, but losing weight too quickly in a short period of time can lead to physical health problems, and fast** can lead to problems such as dehydration, electrolyte imbalances, muscle breakdown, and weakened immunity.
Therefore, the scientific rate of weight loss should be followed, and it is generally recommended to lose 05-1 kg, which can ensure good health and long-lasting weight loss.