Healthy weight:
Weight is an important index to objectively evaluate human nutrition and health. Healthy weight refers to a healthy state of maintaining a good weight for a long time. The commonly used index to judge healthy weight is body mass index.
Control energy intake to avoid overeating;
Energy is the basis of life-sustaining activities. Energy demand refers to the amount needed to maintain good health, good body shape and ideal activity level for a long time. Energy demand is related to age, sex, physiological state, weight and physical activity. According to the Reference Intake of Dietary Nutrients for China Residents (20 13 edition), the energy requirement of light physical activity for adults in China is 9.4 1MJ for men and 7.53MJ for women.
Proper amount of food mainly means that the energy provided by various foods consumed every day should not exceed or be lower than the energy demand of the human body. Food provides different energy. For example, vegetables are low-energy foods, while oil, high-fat foods and meat have higher energy.
Therefore, if you want to eat more, you need to match food reasonably and keep the balance between energy and nutrition. Specific implementation suggestions include: eating regularly and quantitatively, dividing meals, eating one or two meals less, reducing the intake of high-energy food, reducing eating out, etc.
Correct abnormal weight:
For overweight people, we should pay attention to a balanced diet on the basis of controlling energy intake. In general, it is suggested to reduce the energy intake by 300 ~ 500 kcal per day, strictly control the intake of edible oil and fat, properly control the intake of refined rice flour and meat, and ensure the adequate intake of vegetables, fruits and milk.
Exercise also helps to regain weight and reduce body fat. It is suggested that overweight or obese people do 60 ~ 90 minutes of moderate-intensity aerobic exercise every day, 5 ~ 7 days a week; Exercise resistance muscle strength every other day, each time 10 ~ 20 minutes.
For people who are underweight, we must first rule out the cause. According to the current health status, energy intake and physical activity level, gradually increase the energy intake to the corresponding recommended level or slightly higher than the recommended amount, and at the same time pay attention to a balanced diet and exercise moderately every day.