Correctly understand "healthy weight"

In the pursuit of a healthy life, maintaining a healthy weight is a crucial part. A healthy weight is not only related to the external image, but also reflects the good functioning of the body's internal functions, and is closely related to our overall health. So, let us correctly understand "healthy weight"!

1. What is a healthy weight?

Healthy weight means that the body mass index (BMI) is within the normal range. Please remember a formula.

Body Mass Index (BMI) = Weight (kg) ÷ Height (m)²

18-64 years old: The normal range of BMI is 18.5-23.9;

Over 65 years old: ideal body mass index is 20-26.9;

Over 80 years old: ideal body mass index is 22-26.9;

Why is the ideal body mass index of the elderly higher than that of young people? Compared with thin people, obese elderly people may have better nutritional status, and when facing diseases or other risks, especially consumption of infection and excessive growth of cancer cells, their body reserves are more sufficient, which helps them survive the most serious period of the disease.

Of course, BMI is a reference value. Since everyone's body composition is different, people with high muscle content may have a slightly higher BMI, but in fact this is not obesity. In addition to BMI, waist circumference, waist-to-hip ratio, body fat percentage and visceral fat area are also common health assessment indicators.

2. The Importance of Healthy Weight

1. Reduce the risk of chronic diseases

A healthy weight helps maintain normal blood pressure, blood lipid and blood sugar levels, reduces the risk of atherosclerosis, and thus reduces the incidence of heart disease and stroke.

2. Improve physical functions

Respiratory function: People with a healthy weight breathe more smoothly and their lungs can exchange gases better. Obese people have fat accumulation in their chest and abdomen, which can limit the expansion of their lungs, affect their respiratory function, and increase the risk of sleep apnea syndrome.

Athletic ability: A normal weight makes the body more flexible and allows for better muscle strength and endurance. The stress on joints and bones during exercise is moderate, which helps improve athletic performance and reduce the occurrence of sports injuries.

3. Healthy weight loss method

The most important thing to maintain a healthy weight is to eat the right foods:

1. Reduce the intake of refined rice and refined noodles, and replace a certain amount of cereals with potatoes. Corn, whole wheat flour, brown rice, sorghum flour, buckwheat, oats, millet, red beans, mung beans and other coarse grains should account for at least 50% of the cereals.

2. Eat more vegetables: Elderly people who want to lose weight should eat more vegetables, up to 500 grams a day. Celery (do not discard the leaves), radish, spinach, mushrooms, kelp, cucumber, winter melon, bamboo shoots, etc. are all good for weight loss.

3. Control meat intake: Don’t eat too much meat. The animal food intake of obese elderly people should not exceed 125 grams a day. Avoid eating braised pork, steamed pork with rice flour, and pork elbow in sauce. During weight loss, you can use skinless chicken, fish and shrimp instead of pork.

4. Eat less cooking oil and salt: During the weight loss period, obese elderly people should not consume more than 15 grams of cooking oil and 5 grams of salt per day; staple foods with high oil content such as steamed rolls, fried rice, pastries, and lasagna, as well as foods with high salt content such as salted duck eggs, braised beef, and pickles should be eaten as little as possible or not eaten.

5. Eat low-sugar fruits: Fruits are rich in vitamins and have a strong sense of fullness. Elderly people who are losing weight can eat 150 to 250 grams of fruit a day. Fresh fruits with a sugar content below 9%, such as strawberries, pears, peaches, etc., are preferred; fruits with a sugar content of 10% to 14% are the second best.

6. Eat until you are 70% to 80% full: Eat regularly every day, have three balanced meals, do not overeat or eat too much. Develop the habit of eating until you are 70% to 80% full for every meal.

4. Healthy weight gain method

1. Increase the intake of high-quality protein: High-quality protein, such as fish, poultry, meat, eggs, milk, etc., should account for more than half and be evenly distributed in each meal to promote muscle protein synthesis.

2. Do more resistance exercises: Resistance exercises, also called strength training, such as seated leg raises, static wall squats, dumbbell lifting, elastic band pulling, etc., can effectively improve muscle strength and body function.

3. Sufficient sleep: Sufficient sleep can help the body function normally and make weight gain better. It is recommended to go to bed before 23:00.

Note: If you do not take active measures to lose weight, and your weight decreases by more than 5% within 30 days, or more than 10% within 6 months compared to your previous weight, you should pay close attention and go to the hospital for necessary examinations to rule out the possibility of disease.