Men's 152-188cm standard weight comparison table, if you 'reach the standard', congratulations, you are not fat
Men and women go for different body shapes, women tend to be slim and sexy, while men go for strong muscles and a strong body. For a man, if he is thin, he can give the impression that his frame is weak and unable to take on the burden of caring for the family.
Therefore, the standard weight of men and women is different. For 152-188cm male friends, you may wish to test yourself according to the standard weight table below to see if your weight is within a reasonable range. Congratulations, your body is very standard!
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Men's 152-188cm standard weight comparison table, if you are "up to the standard", congratulations, you are not fat!
method one:
Men with a height of 152-188cm can check whether your weight is within the normal range according to the following standard weight comparison table?
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If it exceeds the standard range by 10%, it is best to properly control your weight, which can not only improve your personal image, but also better maintain your health.
Method Two:
Male standard weight calculation formula: (height standard weight calculation formula: cm－80)×70﹪=standard weight
You can calculate whether your weight is within the standard range based on the formula above. If there is a difference of about 10% from the standard body weight, the weight is still the standard. If it fluctuates around 10% to 20%, it means you are overweight or underweight. If the difference is more than 20%, it means that you are obese or underweight, and you need to take better measures to suppress, gain weight or lose weight.
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What are the effects of obesity on health?
- Affects the digestive system
Obese people will eat more foods with high salt, sugar and oil content, which will lead to abnormal metabolism and digestive system disorders. The main tissues will also increase the burden and pressure of the gastrointestinal tract and induce gastrointestinal diseases.
- Affects the cardiovascular system
Suffering from hyperglycemia. Most hyperlipidemia and hypertension patients are overweight. Related data studies have found that overweight patients are more likely to suffer from cardiovascular-related diseases.
Blood vessels are widely distributed in the body. The main function of blood vessels is not only to transport blood and nutrients, but also to remove toxins and garbage. With age, blood vessels become brittle and thinner, and blood thickens and flows more slowly. If obese people are not conditioned in time and control their weight reasonably, they are more likely to suffer from cardiovascular-related diseases.
- Affects the endocrine system
Obesity can lead to insulin resistance in the body, affect the secretion of insulin, make it difficult to metabolize and excrete blood sugar concentration, and excessive body fat will also induce hypertension over time. Chronic diseases such as hyperlipidemia affect the endocrine function and metabolic function of the human body .
- Affects the motor system
People who are overweight will not have a relationship with the joints and spine due to being overweight, and will also have an imbalance of gravity due to being overburdened, causing the knee joint to increase. The heavier you are, the more stress you have, the higher the chance of exercise and joint wear.
- Affects the respiratory system
Lungs are the main organs of human respiration and inhalation. Lung health will also affect people's health and future quality of life. Obese people are prone to respiratory related diseases, such as asthma, chronic obstructive pneumonia, obstructive sleep disorder, bronchitis, etc. , making people gasp, breathless, and unable to walk.
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Several scientific and effective weight loss tips, dieters can learn!
Jump rope in the morning
Jumping rope in the morning is a quick way to burn fat. Jumping for three minutes burns more calories than reading a newspaper in the morning. Of course, you can also jump rope. Swing your arms and jump your feet in place.
【Take less elevators and climb more stairs】
You can climb stairs three times a day in as little as five minutes and burn a lot of calories.
Walking can also be used as a gym]
The best way to lose weight is to walk 1.6 kilometers in 20 minutes, and the calories burned will be much higher.
【Go out with heavy objects】
When walking, if people can carry heavy weights, they burn more fat, so whatever they have, as long as they go out, we need to put ten kilograms in the backpack, carry ten kilograms, and walk for 20 minutes, Calorie consumption will be faster than sweet potatoes.
Walking for 20 minutes with a 5kg weight on your back burns more calories than brisk walking empty-handed. Also, it's cool to walk down the street with a heavy mountaineering bag.
Watch TV without forgetting to exercise
Many people like to lie on the sofa and watch TV at night after get off work. If the day is not particularly tiring, they can decide this time.
When watching TV, you can use two hands to hold a 2.2 kg dumbbell and lift it for 15 minutes, which consumes more calories than sitting and not exercising.
Maintain protein intake at each meal
Protein is the best satiety and it keeps you feeling longer than carbs or fat. It also helps maintain muscle mass and fat burning.
Always choose healthy proteins such as seafood, lean meats, eggs, yogurt, cheese, beans, nuts, beans, etc. as your food and snacks.
drink less
Alcohol is full of calories: Five ounces of red wine have 125 calories, and a bottle of beer has about 153 calories. Because our bodies cannot use these calories, they are usually converted directly to fat.
If you like to drink occasionally, consider a compromise: Enjoy only your favorite alcoholic beverage on the weekends, one for women and two for men.
Dietary fiber
Fiber aids in digestion, prevents constipation, lowers cholesterol - and aids in weight loss. Studies show that most Americans get only half as much fiber.
Most women should get 25 grams of fiber per day, while men need about 38 grams or 14 grams per kilocalorie. Good sources of fiber include oats, beans, whole grains, and a variety of fruits and vegetables.
Don't eat after 8pm
At night, the human body is in a state of rest and physical activity is reduced. Do not eat after 8 pm, otherwise the newly ingested protein will increase sharply in the body, there will not be enough time to digest, and fat accumulation will easily form.
Arrange dinner time reasonably and try to end dinner before 8 o'clock. More importantly, do not eat snacks at night, otherwise the goal of losing weight will be difficult to achieve.
Do more abdominal contractions
Most of the fat is accumulated in the waist and abdomen, which are also the most difficult places to reduce. In daily life, pay more attention to the exercise of the waist and abdomen, and often do abdominal contractions. Both standing and seated positions use waist and abdominal strength.
After bathing every day, you can do some massage to promote the blood circulation of the waist and abdomen and the discharge of toxins, and help to achieve the effect of weight loss.