We have just gone through the test of "Bebinca".
It's about to usher in the eleventh long holiday
At the same time, the heart whispered at the same time
Are there any worries \
"Holiday fat" and "holiday fat" will come to the door
This month is Healthy Lifestyle Awareness Month for All
At the same time, the "Year of Weight Management" campaign was launched
Healthy weight act together
Come and see, are you up to the mark?
1. What is a healthy weight?
A healthy weight is an individual's ability to maintain an appropriate weight over a long period of time, neither too thin nor too obese. The appropriate weight level varies from individual to individual and is influenced by factors such as genetics, age, gender, height, body type, etc. Therefore, a healthy weight cannot simply be defined by a fixed number, but should be assessed on a case-by-case basis.
Maintaining a healthy weight is essential for maintaining and promoting good health. If you want to do a good job in weight management, you must first have a correct judgment about your physical condition.
2. How to assess a healthy weight?
Body mass index (BMI), waist circumference (WC), etc., can usually be used to determine whether the weight is healthy.
1. Body mass index (BMI)
Body mass index (BMI) is a commonly used measure of how fat and thin a person is, and it is calculated as BMI = weight (Kg)/(height (m)². It is important to note that BMI is only an approximate reference range and does not fully represent an individual's health status. Because it does not take into account factors such as the individual's body composition, muscle mass, bone density, etc.
Different groups of people have different standards for a healthy weight
adult
According to the current industry standard of "Adult Weight Determination" (WS/T428-2013), the body mass index BMI (kg/m²) of adults over 18 years old in mainland China should be maintained at 18.5 ≤ BMI < 24.0, BMI < 18.5 is underweight, 24.0≤ BMI<28.0 is overweight, and BMI≥28.0 is obese.
senior citizen
For the average elderly aged 65~79 years, the appropriate BMI range is 20.0kg/m²-26.9 kg/m².
For seniors aged 80 and above, it is recommended to maintain a BMI of 22.0 kg/m2-26.9 kg/m².
2. Waist circumference
Waist circumference (WC) is another important indicator of obesity, which can reflect the level of fat accumulation in the abdomen compared to BMI, also known as "central obesity". As the name suggests, it doesn't look fat overall, but the belly looks more prominent.
When the waist circumference of women ≥ 85cm and the waist circumference of men ≥ 90cm, even if the BMI is normal, it is considered abdominal obesity. When the waist circumference of women ≥ 80cm and that of men ≥ 85cm, it is judged to be the pre-central obesity.
3. How to maintain a healthy weight?
Prevent overweight, obesity and underweight through a healthy lifestyle such as a reasonable diet and scientific exercise. For older people, weight loss doesn't have to be overemphasized.
1. Balanced diet, total control
Healthy adult weight depends on the balance between energy intake and energy expenditure, and long-term energy intake is greater than energy expenditure, resulting in weight gain; Long-term energy expenditure is greater than energy intake, and weight loss. Maintaining a balanced eating pattern and sticking to it over time while controlling total energy is key to maintaining a healthy weight.
For overweight and obese people, the energy intake of each meal should be reduced, and high-energy foods should be eaten less, such as fried foods, sugary baked pastries, candies, fatty meats, etc.; Eat more foods rich in dietary fiber, such as whole grains, fresh vegetables, fruits, etc.; Eating regularly, eating at a controlled pace, and avoiding overeating can also help maintain a healthy weight.
For those who are underweight, the cause of the disease should be ruled out first, and energy intake should be gradually increased to the recommended level or slightly higher depending on current health, diet, and exercise.
2. Movement is beneficial, and persistence is important
Physical inactivity is an important cause of obesity. The appropriate exercise method and intensity should be selected according to the individual's own physique and health status, and aerobic, resistance, and high-intensity interval exercise can help control weight.
Sports should be diversified, combining life, entertainment, work and exercise. Adhere to daily physical activity, with an average of 6,000 active physical activities per day; Walking, cycling, and driving less on commuting to and from work; When working, take less elevators and more stairs, often do stretching exercises and inter-work exercises, reduce sedentary time, and get up and move every hour; Do more housework and walk more at home, and reduce sitting time such as watching TV and mobile phones.
The elderly should pay attention to sports safety, scientific assessment, step by step, and do what they can. It is recommended to actively carry out aerobic and resistance exercises of appropriate intensity, and insist on muscle strength exercises at least 2 times a week and balance and flexibility exercises 3 times a week to delay muscle decay and prevent falls. Exercises suitable for the elderly include walking (5,000 steps a day), swimming, dancing, and traditional Chinese medicine health exercises such as Wufowl Opera, Tai Chi, Baduanjin, etc.
Special people with underlying medical conditions should exercise under the guidance of professionals.
Adult physical activity is recommended
3. Healthy habits and positive attitude
In addition to controlling the mouth and opening the legs, it is also necessary to limit oil and salt, prohibit smoking and alcohol, arrange sleep time reasonably, develop good living habits, and avoid staying up late, lack of sleep, and irregular work and rest; It is also important to maintain a positive mindset and self-de-stress.
4. Regular monitoring and real-time recording
Regularly monitoring changes in weight, waist circumference, etc., and assessing weight status is one of the important measures to maintain a healthy weight. Actively use "one scale, one foot, one calendar", i.e., scales, waist scales, and weight management calendars; To achieve "three knowledge and one management", that is, to know the healthy weight standard, know the changes in one's own weight, know the weight management method, and scientifically manage one's own weight.
Accurate weight measurement method: It is recommended to measure on an empty stomach in the early morning, take off shoes and heavy clothing, place the scale on the horizontal ground, stand on the scale with your feet naturally apart, hang your arms naturally, and face your head forward, keep your body center of gravity balanced, and read the value of the scale.
Accurate measurement of waist circumference: Stand up, look straight ahead, breathe naturally and evenly, naturally spread your legs slightly less than shoulder width, and read the value with a soft ruler on the navel at the left and right of the two fingers, and a horizontal circumference that does not compress the skin.
Weight management is one
A "health project" that needs to be adhered to for a long time
Raise awareness and skills for weight management
Keep in mind the following 8 64-word core knowledge