Because fat cells continue to store fat, there is no upper limit for fat absorption. Too much energy intake can cause fat to accumulate gradually, eventually leading to obesity. Many people judge whether they are obese by measuring their weight, which is not scientific and rigorous. Use the following 4 inspection methods to judge whether you need to lose weight.
How to know if you need to lose weight?
1. BMI
Body type is measured by body mass index, which is weight divided by height squared. A normal body mass index is 18.5-24, overweight is between 24-30, and obesity is greater than 30. However, it still needs to be combined with the waist circumference to judge whether it is necessary to lose weight.
2. Waist circumference
Waist circumference not only reflects the total amount of fat but also reflects the distribution of fat. Use a soft ruler to tightly stick to the skin surface, and measure the waist circumference above the navel. Women with a waist circumference greater than 80 cm, and men with a waist circumference greater than 85 cm will need to lose weight.
3. Waist-to-hip ratio
Standing straight, inhale slightly, and measure your waist and, most prominently, your hips. Male and female waist-to-hip ratios are greater than 0.9 and 0.8, respectively, indicating excess visceral fat.
4. Subcutaneous fat thickness
Use a professional sebum thickness meter to measure the thickness of subcutaneous fat on the abdominal wall. If it exceeds 20 mm for women and 15 mm for men, it is necessary to lose weight.
What can I do to maintain a normal weight?
1. Strictly control calorie intake
Based on a balanced diet and comprehensive nutrition, strictly control the total calorie intake. Meat should choose chicken breast and shrimp, which are low in fat and contain high-quality protein; strictly control the intake of edible oil and fat. Although some people have normal weight, their body fat percentage is so high that they suffer from fatty liver. In this case, they should actively lose weight and keep their body fat percentage and weight within the normal range.
2. Scientific intake of fat
Eat less or no saturated fat and trans fat, mainly concentrated in animal meat, animal oil and butter, and processed foods; moderately eat monounsaturated fatty acids, such as tea seed oil and olive oil; increase the content of polyunsaturated fatty acids, mainly It is concentrated in deep-sea fish, sunflower oil and soybean oil, but the daily intake should not exceed 30 grams.
3. Exercise more
Obese people should exercise more to get rid of excess fat, a combination of aerobic exercise and strength training. Arrange strength training first, such as squats, sit-ups, and crunches, etc., and persist for about 15 minutes, which can consume excess sugar in the body; then do aerobic exercises, such as playing ball, swimming, and brisk walking, etc., to continuously reach More than 40 minutes. Do a good job of warming up and stretching before and after exercise, and pay attention to safety during exercise.
Kind Tips
People with normal body fat percentage and weight should not lose weight blindly, especially women, excessive weight loss can disrupt the menstrual cycle, resulting in dry hair, and a dull complexion, and in severe cases, it can affect ovulation and lead to female infertility.