A female college student lost weight crazily until she fainted after weighing 60 kilograms. Don’t be too desperate to lose weight. What is the most suitable weight?

Recently, in Changsha, Hunan, a female college student fainted after losing weight to 60 catties. She ran 5 kilometers every day for 4 months and didn't eat a single bite of rice. In the end, she lost weight to 60 catties. Looking at this weight, she must be skin and bones, right?

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Many girls nowadays believe that being thin is beautiful, and that the lower the weight, the better, and the thinner the waist and legs, the more beautiful. In fact, this is really unnecessary, and this concept is somewhat distorted.

A well-proportioned body and a normal weight are the perfect figures. The thinner the better. So, what is the most suitable weight? How should you eat to lose weight? This article will discuss this topic.

1. What is the best weight?

There are two things you need to understand here: standard weight and BMI (body mass index).

Standard weight (kg): height cm-105

For example, for a woman who is 160cm tall, 160-105=55kg, which is her standard weight.

BMI = weight (kg) / (height (m) squared)

It is recommended to keep the BMI between 18.5-23.9. For a woman with a height of 160cm and a weight of 70kg, then BMI=70/(1.6 squared)=27.3. Compared with the data in the figure below, she is overweight and needs to lose weight.

And the waist circumference must also be controlled within an appropriate range: adult male waist circumference ≤ 90 cm, female waist circumference ≤ 85 cm. Exceeding this value is abdominal obesity.

Studies have shown that abdominal obesity is a higher risk factor for cardiovascular and cerebrovascular diseases than non-abdominal obesity, and that the impact of abdominal fat distribution on blood pressure, blood sugar, and blood lipids is greater than the impact of BMI. [1]

Where to measure waist circumference?

The waist circumference is measured at the midpoint of the line between the lower edge of the costal arch and the iliac crest on both sides of the mid-axillary line. Just gently touch the soft tape to the skin. Relax when measuring and do not suck in your stomach. As shown in the figure: [2]

Even if the calculated BMI result is within the normal range, but the waist circumference exceeds the standard, it is also considered abdominal obesity and you still need to lose weight.

If you feel that any of your indicators are within the standard range but you still look fat, then what you need to do is not to lose weight, but to shape your body.

Increase your muscle mass by exercising appropriately, especially anaerobic exercise. For example, dumbbells, elastic bands, push-ups, waist and abdomen exercises, etc. It is recommended to do 8 to 10 exercises per day, 3 sets of each exercise, 8 to 15 times per set, 2 to 3 days a week. You don’t need to do it every day to avoid fatigue and injury caused by insufficient recovery. [3]

Of course, aerobic exercise should also be done for 30 minutes every day, such as brisk walking, jogging, aerobics, square dancing, playing ball, etc.

2. How should you eat to lose weight?

If you need to lose weight, don't go on a diet! The best way to lose weight is to stick to a healthy diet. Although it is slow, it is not easy to rebound, and your complexion and spirit are good. This is the key to losing weight and becoming beautiful.

In terms of diet, you should eat these three types of food: staple food + protein + vegetables.

Staple food: a combination of coarse and fine grains, for example, replace 1/3 to 1/2 of white rice with oats, brown rice, buckwheat, black beans, mung beans, chickpeas, etc. to make rice.

Vegetables: Eat 300-500 grams of vegetables every day, which averages out to about 1-2 fists of cooked vegetables per meal.

Protein: Eat meat, eggs, milk and beans, such as 1 egg, half a fist to 1 fist of livestock and poultry meat every day, 1 palm of fish, seven or eight large shrimps, 5 northern tofu the size of mahjong blocks, 300 to 500 ml of pure milk, about two boxes.

For example, a meal can be paired like this:

At least 1 fist of oatmeal rice + 1 palm of fish/7-8 large shrimps + a plate of mushrooms and rapeseed (the volume after cooking). It is recommended to drink a bowl of 200-300 ml of light vegetable soup/water before the meal. Remember to rinse your mouth after the meal and just drink a small sip of water.

In addition, we need to remind you:

Pay attention to the amount of oil and salt you consume. Keep the daily intake of oil to 25-30 grams (about 1 porcelain spoon of oil) and salt to less than 6 grams (about 1 beer bottle cap). [3]

Summarize:

Losing weight is not a life-threatening thing, nor does it require a life-threatening effort. Being too thin is not beautiful, but can harm your health and even your life. Losing weight is not something you should rush. On the basis of a healthy diet, lose weight slowly. Healthy beauty is the ultimate goal.

References:

[1] Yu Peiling, Zou Jintao, Hu Shihong. Study on the relationship between abdominal obesity and blood pressure, blood sugar, insulin and blood lipids[J]. Journal of Guangxi Medical University, 2001.

[2] Yang Yuexin, Ge Keyou. Chinese Nutrition Science Encyclopedia 2nd Edition (Volume 2)[M]. People's Medical Publishing House, 2019

[3] Chinese Nutrition Society. Dietary Guidelines for Chinese Residents[M]. People's Medical Publishing House, 2016