Always Feeling Fat, Should I Lose Weight and Control My Diet? Expert Says Weight Within Normal Range is Sufficient
Compared to a plump body, many people desire a slender figure. However, a survey reveals that most women are dissatisfied with their current body shape, often feeling overweight and considering dieting.
Therefore, everyone should do the same? The correct approach is for everyone to first assess whether their weight is within a healthy range. If it's not exceeding the normal range, there's no need to go through this experience.
How do you determine if you're at a normal weight?
The method is quite simple. You can use two ways: one is to calculate your standard weight, which has a formula: subtract 105 from your height in centimeters, and then multiply the result by 0.9 to get the weight in kilograms.
Let's take an example: a woman who is 160cm tall, her standard weight should be 160 minus 105 equals 55, and then 55 multiplied by 0.9 equals 49.5 kilograms. If you don't exactly equal this number, it's within a fluctuation of 10%.
If it exceeds 20%, it's considered mild obesity, at which point you should consider dieting.
Another calculation method is your Body Mass Index, or BMI. Calculate your BMI, which uses a formula: weight in kilograms divided by height in meters squared, and the result is your Body Mass Index.
The normal Body Mass Index should be between 18.5 and 23.9. If your Body Mass Index exceeds 24, it's considered overweight, at which point you should consider dieting.
However, if you're within the normal weight range, you shouldn't do so, and instead, we need to maintain a healthy weight. In terms of diet, don't adopt extreme dieting methods, such as restricting calorie intake, 21-day diets, or intermittent fasting.
Eat normal meals with three times a day, and ensure you consume about 70% full each meal. Simultaneously, you can take in various colors of food, especially dark foods, eat enough dark vegetables, such as broccoli, eggplant, cabbage, and leafy greens, which contain a lot of dietary fiber, plant chemicals, and various trace elements.
This can help the body maintain nutritional intake and constantly maintain a healthy weight range, which is a good way for people to maintain their figure. If you deliberately try to lose weight, it's harmful to your health.
It's easy to develop malnutrition, a thin physique, and be a candidate for fatty liver because the liver's fat component is less, which cannot allow the liver to metabolize normally.
Therefore, everyone should calculate their weight and stay within the normal range, and don't take extreme measures. Ensure the daily intake of nutritional components.
