Ideal Body Weight Counting
How to count your ideal body weight ?
Ideal body weight (kg) = 22 × length2 (m2)
It is BMI (Body Mass Index)
Weight (kg) = 22
L ength2 (m2)
Is your weight within the ideal body weight scope ?
Norma: within 10% of BMI
Over weigh: 10%~20% of BMI
Fat: over 20% of BMI
Ideal weight reducing method
- Ideal weight reducing method
- Appropriate diet control.
- Asking dietician to design a diet plan for you, do not listen to folk remedy and advertising.
- Do not reduce weight too quick
- The weight can be reduced at 0.5 kg a week by the ways of cut down 500 kilocalorie ingestion or increasing 500 kilocalorie depletion a day.
- The suggestions for diet control
- 3 meals each day – equally distribute, it is better do not take snake.
- Changing the eating process – soup first, then vegetables, finally eating meat and rice slowly with small bite.
- To chew carefully and swallow slowly, do not watch TV while eating.
- Eating vegetable as much as possible, at least half bowl.
- Avoiding high calorie foods such as sweet, fried, oil fry, and snakes.
- Avoiding high fat nuts such as peanut, seeds, cashew nut, pine nut, walnut etc.
- Do not drink too much alcohol.
- If you are hungry between meals, you can eat some fruits and vegetables.
- It is better to cook in the ways of steam, boil, stew, roast, cold and dressed with sauce.
- Do not keep snakes in home.
- Avoiding to eat any thing 2 hours before sleep.
- Appropriate exercise
Advantages of exercise
- Speed up depleting take in calorie.
- Increasing metabolism speed.
- Making muscle stronger and increasing cardiopulmonary function.
Exercise Guidance
- Ask for advice from doctor to choose the appropriate exercise that fix you age and body condition.
- Increasing exercise slowly.
- To persevere in doing exercise at least 3~5 times a week, 30~40 minutes every time. The best time to exercise is 1~1.5 hours after eating.
- Choosing some exercises that make whole body active such as walking, running, tennis, and swim.
- Take chance to exercise. For example, take a walking instead of driving, using stair instead of taking elevator, doing hula-hoop or dumbbell, or running on the running machine while watch TV, or doing gymnastics during TV program break.