First, how to operate
? 1, how much is the body mass index?
Bmi is greater than 24. Body mass index is equal to weight (kg) divided by the square of height (m). According to the standards set by the World Health Organization, Asians with a BodyMassIndex (BODY MASSINDEX) higher than 22.9 are overweight, but as the WHO standards are not suitable for China people, the China reference standard was established. A bmi greater than 24 is considered overweight, while a bmi greater than 28 is considered obese.
2. What is a high bmi?
Besides being overweight and obese, the increase of bmi will also increase the incidence of coronary heart disease and stroke. Overweight and obesity are independent risk factors for coronary heart disease and stroke. The relative risks of coronary heart disease, stroke and ischemic stroke increased by 65438 05.4%, 6654.38 0% and 65438 08.8% respectively when the body mass index doubled. Once the body mass index reaches or exceeds 24, the probability of suffering from serious health-threatening diseases such as hypertension, diabetes, coronary heart disease and dyslipidemia increases obviously.
Second, the reasons for the increase in bmi
? 1. Partial eclipse
For example, they prefer sweet food, fat meat, pig offal, cream, chocolate and fried food, and like to eat foreign fast food such as KFC and McDonald's, which leads to unbalanced nutrition supply.
? 2. Eat too fast
People who eat fast are more likely to get fat than those who eat slowly. When we eat, our blood sugar will rise, which will send a signal to the satiety center and make us feel full. A typical signal transmission time takes about 20 minutes. However, people who eat fast will eat more before they receive the signal that they are full. If you chew slowly, you will feel fuller if you eat less than if you eat fast.
? Skip or stop eating
? Skipping meals will affect the body's ability to control appetite. It will destroy your willpower. ? "Self-regulation is a brain activity. Your brain needs glucose as energy. If you don't eat breakfast or a healthy meal, your brain will definitely retaliate against you without energy support, and you will eat the next meal. More.
? 4. Like to eat meat
If you are "meatless" and love eating meat too much, keeping this habit will make you slim down! Because most people who love meat don't like green vegetables. But this diet will make you lack many nutrients, such as vitamins and fiber. Without these things, it is easy to produce unstable metabolism in the body, leading to obesity.
5. Lack of sleep
? Studies have found that people who sleep for 5 hours or less every night have 2.5 times more abdominal fat than those who sleep for 6-7 hours. Lack of sleep can also lead to a decline in metabolism.
? 6. Lack of exercise
? Many people are obese, which leads to a high body mass index. Because of lack of exercise, the body cannot consume fat.
Third, how to reduce the high bmi index
? If the body mass index is too high, you need to find ways to reduce it, that is, take measures to lose weight.
? 1. Reduce calorie intake
? To this end, please eat less high-fat food. At the same time, eating unsaturated fatty foods is good for the heart and helps to absorb fat-soluble vitamins. In order to reduce calories, you must eat less than your body needs.
? 2. Change your eating habits
Eat a proper diet, eat less high-fat foods, reduce calorie intake, and change the main diet to vegetables, fruits, grains and a small amount of lean protein. Eat slowly, eat slowly. In addition, say no to carbonated drinks, sweet drinks, dairy products, alcoholic drinks and alcoholic drinks.
3. Insist on regular exercise
Five times a week about 60 minutes of aerobic exercise, such as brisk walking, aerobic exercise, swimming, etc. Can make your weight loss career get twice the result with half the effort.
4. Keep a positive and optimistic attitude
? Adjust mentality, set realistic goals and focus on fitness. Pay attention to the laws of the body, don't eat or drink when you are bored or stressed, and only eat when you are really hungry.
Get enough sleep
You know that lack of sleep can also lead to obesity, so if you want to reduce your high body mass index, you need to get 7-8 hours of sleep every day.
4. Under what circumstances does it not need to lower the bmi index?
1. People with well-developed muscles and significantly higher weight than the average person will be wrongly judged as unhealthy and obese by the body mass index.
2. The weight of patients with edema is significantly higher than that of healthy people, because there is more water in the body, which will lead to high body mass index.