Loving sports is a kind of life attitude!
Dear friends, have you ever fallen into "weight anxiety" and felt that you were "as fat as two people" when you looked at the numbers? In fact, it is not only the weight that determines the health of the body, but also the secrets hidden behind the numbers - body mass index (BMI), body fat percentage, waist-to-hip ratio, which are the key indicators to measure whether the body needs to lose weight. Today, let Xiaomu take you to decipher them and find your ideal body type!
1️⃣ Body Mass Index (BMI)
BMI is a quick tool for determining obesity by dividing weight (kg) by the square of height (m) (formula: BMI = weight (kg) ÷ height (m)²). Knock on the blackboard: The continental standard states that a BMI of < 18.5 is underweight, a BMI of 24≤ < 28 is overweight, and a BMI of ≥28 is obese. So, next time, don't rely solely on the scale, calculate your BMI, it will speak for itself!
2️⃣ Body fat percentage
Body fat percentage, as the name suggests, is the proportion of body fat to total body weight. Let me tell you quietly, the normal body fat percentage for men is 6%-10%, and 10%-15% for women is optimal. Once the body fat > 20% for men and 30% >for women, it is obese. Even if your weight seems normal, if your body fat is too high, don't hesitate to join the fat loss army! Because obesity not only increases the burden on the body, but also is an "accomplice" of chronic diseases such as hypertension and coronary heart disease.
3️⃣ Waist-to-hip ratio (WHR)
The waist-to-hip ratio, that is, the ratio of waist circumference to hip circumference, is a powerful tool for detecting "invisible fat" - abdominal obesity. WHR > 0.85 for women and 0.90 > for men, be careful, you may have entered the ranks of "apple obesity". This kind of obesity is closely related to a sedentary, high-oil and high-salt diet, which not only affects the appearance, but also hides a health crisis: excessive visceral fat may lead to high blood pressure, high blood lipids, and even induce cardiovascular and cerebrovascular diseases. So, don't forget to measure the waist-to-hip ratio regularly to protect your "small waist"!
Why lose fat and gain muscle?
Many babies wonder: Isn't losing weight just about losing fat, why do you need to gain muscle? There are two reasons for this:
1️⃣ Improves fat burning efficiency
Muscle is the body's "fat burner", and its resting metabolic rate is much higher than that of fat. That is, even when you're resting, every pound of muscle can help you burn 4 more calories! Gaining muscle not only helps with daily calorie burn, but also effectively prevents rebound after weight loss, allowing you to easily win the battle of fat loss!
2️⃣ Shape the perfect curve
Fat loss≠ thinness, and the blind pursuit of low body weight may lead to "invisible obesity" where body fat is still excessive and muscle is lost. Gain muscle through strength training, you can sculpt tight, toned muscle lines, and make you slim healthy and shapely. Especially for beautiful girls, there is no need to worry about practicing "King Kong Barbie", what you will gain will be the coveted S-curve!
Dear friends, weight loss is not a blind pursuit of light weight, but to pay attention to scientific indicators such as BMI, body fat percentage, waist-to-hip ratio, etc. Remember, a healthy body is diverse and balanced, and you need to lose excess fat and gain muscle to create an ideal body shape that is both healthy and attractive! This summer, let's lose fat scientifically, gain muscle happily, and move towards a better self!