perfect weight
The term ideal weight applies to the proportion between weight and height, it is not limited to a specific number should reach everyone, say, for example, the ideal weight of 60 kg, not to say that the weight of 77 kilograms fat, and not weighing 5 kilograms thin, The weight of 60 kg is 160 centimeters long and has a perfect weight and sound weight. In this article, we will discuss the equation of the ideal weight calculation, as well as the secrets of access to it, both in terms of thinness and obesity.
How do I know my ideal weight
It is necessary to know the current weight in kilograms and length in meters so that the following equation can be applied: Ideal weight = current weight على on the square of length. For example, a person with a length of 180 centimeters, ie, its length is one meter and eighty centimeters, and its weight is 100 kg. ((1.8 × 1.80) and the output is 30.86, and the index of this output can be defined as follows:
| Of thinness less than | 18.5 |
| The ideal weight index ranges from | 18.5-24.9 |
| Weight gain index ranges from | 25-29.5 |
| Obesity more than | > 30 |
How to reach the ideal weight
overweight
- For example, to increase the kilogram you should eat about 45 calories per kilogram, for example, if you weigh 60 kg you should eat 2700 calories, and if you do not increase your weight increase the calories gradually.
- High calorie-rich foods such as nuts, pastries, healthy oils, and dietary supplements.
- Folic acid supplements, B12.
- Mix a tablespoon of butter with a tablespoon of sugar, and eat the mixture thirty minutes before the main meal.
- Consumption of fruit of mango fruit with a glass of milk After each meal, mango can be replaced with bananas.
- Eat after exercise.
- Eat snacks between main meals.
losing weight
- Reduce daily calorie intake with a healthy balanced diet. Regular meals should be taken daily, starting with salads or soup to fill the stomach, which prevents the intake of more of the main course.
- Exercise regularly.
- Avoid junk food, soft drinks and other chips and chocolates.
- Stop eating before feeling full; because the brain needs twenty minutes to send a signal that you are saturated.
- Refrain from eating at least three hours before bedtime.
- Drink plenty of water to fill the stomach, and stimulate metabolism, knowing the need to drink two cups before the main meals by half an hour.