Why Do We Need To Maintain The Ideal Body Weight?
- To avoid various metabolic diseases
2. Avoid premature death
3. Make the appearance more interesting
Before reading the tips to maintain the ideal body weight, let us watch a video below:
We calculate the ideal body weight with the Body Mass Index formula (BMI). The formula is weight (kilogram) divided by the square of height (meters). The ideal BMI ranges from 18.5 to 25. We need to keep our weight around 18.5-25.
For example, one who has weight 60 kg and height 170 cm, the formula is 60/(0.17×0.17). If BMI exceeds the ideal value means we need to reduce the food amount intake and vice versa.
Overweight people bear a greater risk of illness than people who are not overweight. The size of men’s waist circumference suggested less than 94 cm and women less than 80 cm.
For some people it difficult to maintain the ideal body weight. It often increases again after stopping the diet. So they need to know how to maintain the ideal body weight.
Factors that make it difficult to maintain the ideal body weight:
1. External comes from outside the body
People want to have an ideal weight for various reasons or motivations. One motivation is a gift. For example, competition in the television.
Someone will be more encouraged when doing a diet along with many people. It is very helpful if there is a personal trainer to help him. But then he does not know how to maintain weight after he has reached the goal.
2. Internal comes from within the body
The program to lose weight reduces the body’s metabolism. Someone on a strict diet reduces food intake. Metabolism adjusts to the changes that occur. The name of this process is slowing metabolism.
For example, people who weigh 100 kg need 3000 calories. When the weight shrinks to 50 kg after the diet, the calorie needs to be 1500 calories or 1300 calories. For people who usually weigh 50 kg, eating 1500 calories feels normal. But for those who have a habit of eating 3000 calories will be difficult.
In order to maintain a permanent weight, one should diet for a year. A study from the University of Copenhagen in Denmark suggests a year diet period. After a 12 month diet, the body will produce fewer hungry hormones. The body produces more Grehlin hormones that can suppress hunger.
Before reading further, let us watch a video below:
How To Maintain The Ideal Body Weight?
1. Pay attention to the main foods and snacks calories
2. Eat Orderly
3. Avoid Fried Foods
4. Eat Dietary Fiber
5. Exercise Regularly
Choose the exercise that increases metabolism and prevent the possibility of caloric needs decreasing. We can do at least two types of exercise, endurance, and cardio.
Endurance exercises serve to enlarge and train muscle strength. The muscles play their main role to move the body. This exercise plays an important role to maintain body shape. Usually in the form of lifting, pushing or pulling a load.
Loads can be either from the body itself or external loads such as lifting dumbbells. We can do this exercise at home twice a week for 15 minutes.
6. Choose foods with large volumes but fewer calories
For example, a person who thinks the problem of hunger is over by eating a fried chicken breast salute flour. It has 250 calories. When the volume of food gets smaller, the body will think it is in times of hunger. So the metabolism and burning calories will slow down because of the fear of energy running out.
Consuming 250 calories of food in larger volumes is more appropriate. The examples are rice, vegetables, and other dishes. In that way, the body will be fuller and metabolism be normal.
Get used to eating with normal frequency, 2-3 times a day. Eating past mealtime also makes the body think it is a “food crisis” that slows the metabolism.
7. Recognize hunger and satiety sign
The code for eating should come from the stomach. If the stomach does not feel hungry means we should not eat, moreover high-calorie foods.
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I am fortunate to have no difficulty in maintaining the ideal body weight. I used to apply the principles above for years.
What is your experience in maintaining your ideal body weight?. Which point is the most difficult to apply to you? Please write your thoughts in the comment column below and I’ll be more than happy to reply to your comments.
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