I believe many people have heard of the word "body mass index", but few people will understand what it means. In fact, it is a measure of a person's obesity. Do you know what your body mass index is? Do you know whether your weight is normal, overweight or obese? Today, I will introduce you to the calculation method, measurement standard and method of reducing body mass index.

1 What is the body mass index?

BodyMassIndex (BODY MASSINDEX) is a figure obtained by dividing the weight in kilograms by the square of the height in meters, and it is a commonly used international standard to measure the degree of obesity and health of human body. Mainly used for statistical purposes, when we need to compare and analyze the impact of a person's weight on the health of people of different heights, the body mass index value is a neutral and reliable indicator. Body mass index (BMI) is an internationally recognized grading method for evaluating the degree of obesity, and the World Health Organization (WHO) also uses BMI to define obesity or overweight. Want to know your obesity? Want to know if you need to lose weight? You can calculate your body mass index: body mass index (BMI) = weight (kg)-height 2 (m).

2. Body mass index index standard

According to the adult's body mass index, 18.5 is underweight, 18.5-24.99 is the normal range, 25-28 is overweight, 28-32 is obese, and over 32 is obese.

These data are only used as a rough reference. Due to the differences between Asians and Westerners, the China Obesity Working Group put forward the obesity standard suitable for adults in China for the first time according to the summary analysis report of China people's relevant data in the 1990s: a body mass index greater than or equal to 24 is overweight, and a body mass index greater than or equal to 28 is obese; Male waist circumference is greater than or equal to 85 cm, and female waist circumference is greater than or equal to 80 cm.

3. How to reduce the body mass index?

Step 1: Reduce calorie intake. In order to achieve this goal, you should eat less high-fat food. At the same time, eating unsaturated fatty foods is good for the heart and can help you absorb fat-soluble vitamins. In order to reduce calories, you must eat less than your body needs.

Step 2: Control your diet. There are many sources of calories, which will eventually be stored in the form of body fat, so you should adjust your diet and keep your mouth shut.

Step 3: Eat fruits, vegetables and grains. Eat less and more meals, and eat at least 5 meals of fruits, vegetables and cereals every day. These foods are rich in vitamins and cellulose, which can make you feel full.

Tip: Control and slow down your eating speed. It takes your brain 10 to 20 minutes to receive the signal from your stomach.

Step 4: The variety of food should be varied every day. After consulting experts, experts suggest choosing different kinds of rich and varied foods every day.

Step 5: Say no to sugar and alcohol. Don't add extra sugar to food, such as soda and white sugar. Alcoholic beverages are also not allowed. This kind of food usually has no nutrition, and the ingredients provided are not necessary for the human body. Tip: Alcohol will reduce the rate of body fat consumption by about 65,438+0/3, which means that your fat is more likely to accumulate in the body than to be consumed.

Step 6: Exercise. Proper exercise. Exercise for at least 30 minutes every day, moderate intensity. You will feel more energetic and promote the burning of fat.

Step 7: Have a positive and optimistic attitude. Adjust your mentality, set a realistic goal and concentrate on fitness. Pay attention to the laws of your body, don't eat and drink when you are bored or stressed, and only eat when you are really hungry. If your weight is already a problem, you'd better consult a doctor.