5 keywords you must understand to lose weight scientifically

By understanding some keywords for weight loss and understanding the principles of weight loss, you can make judgments on some weight loss methods and avoid being fooled by some so-called "quick weight loss methods." In addition, based on the understanding of these keywords, you can objectively judge your own situation and find a suitable scientific method to lose weight. So, what are the keywords you need to know to lose weight?

1. calories

Calories, abbreviated as card, abbreviated as cal, all friends who have experienced weight loss should know that calories are a unit of energy. Calories are related to diet and reflect the calories we consume throughout the day. And calories can be converted into fat. When the total calories of various foods ingested is greater than the total calories consumed by the human body's normal metabolism, the human body will convert the food calories into fat and store them in the body, thereby increasing the body's fat reserves, and the human body will become fat; When there is not enough food for the calories consumed by the human body's normal metabolism, the human body can burn the fat that has been stored in the body to replenish the insufficient energy required by the human body's metabolism, thereby reducing the body's fat reserves and making the human body Lean; when the human body's calorie supply and demand are balanced, the human body can maintain its original body shape and neither gain weight nor lose weight. Therefore, if you want to lose weight, you can refer to the calories of food and control calorie intake during the process of diet weight loss.

2. basal metabolic rate

Basal metabolic rate (BMR) refers to the energy metabolic rate of the human body when it is awake and extremely quiet, and is not affected by muscle activity, environmental temperature, food and mental stress. It mainly refers to the heat required for breathing, heartbeat, blood circulation, oxygen transport, gland secretion, renal filtration and excretion, maintaining body temperature, muscle tension, cell function, etc. To give a simple example, if a person's basic metabolic rate is 1200 calories, then even if he sleeps all day and does not engage in any other activities, he will consume 1200 calories.

The basal metabolic rate is related to a person's obesity. When a person's basal metabolic rate increases, the calories he consumes every day will increase, and the body will not hoard too much calories to form fat, and will naturally lose weight. So how to calculate the basal metabolic rate? If calculated according to the formula, the method is as follows:

Male: Basal metabolic rate, daily calories consumed =66+13.7× weight kg+5× height cm-6.8× age

Female: Basal metabolic rate, daily calories consumed =655+9.6× weight kg+1.7× height cm-4.7× age

3.BMI

BMI refers to the body mass index, which is a number obtained by dividing the number of kilograms of weight by the square of height and meters. It is currently a commonly used internationally standard to measure the degree of fatness and thinness of the human body and whether it is healthy. For specific judgment, please refer to the following table (China reference standard):

4. body fat rate

Body fat ratio refers to the proportion of body fat weight in the human body to the overall body weight, also known as body fat percentage, which reflects the amount of body fat content in the human body and the degree of obesity. If your body fat percentage drops, it means that the fat content in your body has decreased, so you are really thin.

Generally speaking, it is normal for men to have a body fat rate of about 10 to 20%, and for women to have a body fat rate of about 17 to 30%, which is the standard situation. However, this standard is not fixed and will change with age. For women over 50 years old and for men over 55 years old, the standard value of body fat percentage can be increased by 2%-3% for every 5 years old.

Formula for calculating body fat percentage

There are many measuring machines that can measure a person's body fat rate, but if you don't want to rely on measuring machines, you can use BMI to calculate body fat rate. Its calculation formula is:

Body fat % = 1.2×BMI +0.23 × age-5.4-10.8× gender (where gender is 1 for male and gender is 0 for female)

BMI is the body mass index. The BMI index is equal to the number of kilograms of weight divided by the square of height and meters. That is, BMI=W÷H2.

For example, a 20-year-old woman weighs 50kg and is 1.6 meters tall, then her BMI=50÷1.62≈19.53, and her body fat ratio is calculated as: 1.2×19.53+0.23×20-5.4-10.8×0=22.636

Finally, it was concluded that this woman's body fat rate was 22.636%, which was in the range of 17 to 30%, belonging to the standard body shape.

5. exercise intensity

Exercise intensity refers to the degree of physiological stimulation that physical exercise stimulates the human body. It is the same factor in the amount of exercise as exercise time. Different sports have different exercise intensity. Generally speaking, the intensity of strength training will be greater than that of aerobic exercise. There are several ways to judge exercise intensity, the most direct and simple one is to judge based on exercise experience. During low-intensity exercise, breathing is relatively easy, and you can open your mouth to sing, and your heartbeat is relatively stable; during moderate-intensity exercise, breathing is a little difficult, and you cannot open your mouth to sing, and your heartbeat accelerates; during high-intensity exercise, you cannot open your mouth to speak, and your heartbeat is very fast. Aerobic exercise can control the intensity according to the heart rate. During low-intensity exercise, the heart rate is 50% to 60% of the maximum heart rate; during moderate-intensity exercise, the heart rate is 60% to 70% of the maximum heart rate; during high-intensity exercise, the heart rate is 70% to 80% of the maximum heart rate. (Maximum heart rate =220-age)

To calculate your heart rate, you can use some instruments, or you can count your own pulse. Start counting 5 seconds after the end of exercise: heart rate = pulse number in 10 seconds X6. If you find it troublesome to count pulses, you can simply calculate it based on your age. If you are under 40 years old, you can use 180 to reduce your age, and if you are over 40 years old, you can get the target rate of aerobic exercise. For the general population without cardiovascular disease, when the heart rate exceeds the target rate during exercise, the speed should be appropriately slowed down and the amplitude of the movement should be reduced; when the heart rate is too slow, the speed should be appropriately accelerated and the amplitude of the movement should be increased. Strength training generally requires repeating heavy load movements 8 to 12 times.

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