How to calculate the ideal weight and the metabolism? Dietary Educational program, part 1.
If you have a problem of excess weight, but faced it or you were engaged in the solution of this problem seriously not so long ago, for certain you constantly hear or read about any mysterious reductions (such as IMT, GI) and terms which, it seems, are familiar to all, but that precisely is behind them, know not all. Let`s try to deal with several basic concepts about which nobility it will be useful for everyone.
Dumping of weight is a long-term project and as any serious project for a successful completion he demands the accurate action plan. And of course the purpose, i.e. weight which seems to us ideal and to which we want to grow thin is always set in the beginning. Therefore today we will understand that such IMT and how to determine the ideal weight.
How to define the ideal weight? Remember in what weight you feel most comfortably, vigorously and attractively is your weight. If you had a surplus of weight always or it is difficult to you to determine independently your ideal weight by other reasons, you are able to do it by means of a body weight index.
the Index of body weight pays off on a formula
I = m/h ²
m - body weight in kilograms,
h - growth in meters,
is also measured in kg/m ². (To count IMT automatically gather
in the Internet - the searcher, for example www. google. com or www. yandex. ru, in a search box “a formula of ideal weight“ or “a body weight index“ and you receive hundreds of references)
According to WHO recommendations (World Health Organization) is developed the following interpretation of indicators of IMT:
A body weight index Compliance between the mass of the person and his growth
less than 16. 5 Expressed deficiency of the weight
16. 5-18. 49 Insufficient (deficiency) body weight
18. 5-24. 99 Norma
25-29. 99 Excess body weight (preobesity) of
30-34. 99 Obesity of the first degree
35-39. 99 Obesity of the second degree
40 and more Obesity of the third degree
it is Not always possible to define IMT by this formula precisely. For example, for athletes this formula does not work. On some researches, for men the body weight index in 25 - 27 is ideal.
For determination of ideal body weight are also used special formulas (and you will easily find automatic programs of calculation of ideal weight on the Internet).
The simplest - Brokk`s formula:
Ideal weight = growth in see - 100 Ideal weight = growth in see - 105 Ideal weight = growth in see - 110 With a growth to 165 smpra growth 166 - 175 smpr height more than 175 cm
Lorentz`s formula is Also very popular:
Norm of weight = (human height in see -100) - (human height in see. -150) / 2
These formulas are considered outdated since they do not consider various types of a constitution. You can find the counters allowing to calculate IMT taking into account your constitution in the Internet.
(Just gather in a search box - IMT or calculation of ideal weight)
What is a metabolism and how to calculate it? For certain you many times heard
that people who were lucky with a metabolism do not recover. And at that who have a bad metabolism weight grows even when those almost die of hunger. Before sighing about what bad metabolism at you and as you with it were not lucky, let`s understand what is it.
The metabolism is a process by means of which the organism gets and spends energy (calories) for the activity. When you eat some product, your organism receives food. The organism splits the proteins received with food, fats, carbohydrates and other substances on various connections, soluble in water. And then brings them to various bodies of our body. This process of processing and transportation is also called a metabolism. The metabolism does not happen bad or good, it happens slow or fast.
The metabolism is measured in calories, a unit of measure of energy which is emitted when processing food. You remember from physics concept of kilojoule - energy splitting unit? And so, 1 kilojoule = 4,186 calories. Pay attention, on packings of products often write not only calories, but also kilojoules.
metabolism Speed, that is, metabolic rate in our organism, is slowed down naturally when we lose weight. For maintenance of habitual activity and for a metabolism you need to spend less energy now. The more body weight - the is higher a metabolism.
When I try to present what happens to our organism at this moment, analogies to the car come to my mind. Perhaps, the comparison which is too simplified, but evident. Present that the food is the gasoline necessary for your car. The transport truck certainly will need more gasoline, than to the small city car, just to move a little. For this reason at men the speed of a metabolism is on average 10 - 20% higher, than at women. According to scientific researches, at the people who lost weight, metabolic rate became same as at people in the same (low) weight who did not keep to a diet. And at those people who gained weight again also metabolism speed increased again.
But speed of consumption of gasoline, so and its necessary quantity, depends on with what speed you want to go. The more speed - the more is required gasoline to your car. The way of life is more active, the more you move, the more fuel burns your organism. And even when you do nothing, have a rest or sleep, your organism continues to consume energy, your bodies continue to work: your heart fights, you breathe etc.
the Number of calories which is burned by an organism at rest, is called the Basic Metabolism or the Basic Speed of the Metabolism (BSM). It shows the minimum quantity of calories necessary for maintenance of body weight at the former level. There is a set of formulas by calculation of a metabolism. The simplest of them allowing to calculate your basic metabolism in days:
BSM = weight x 24
It is possible to use more difficult formula allowing to consider not only your weight, but also growth and age:
BSM = 655 + (9,6 x weight in kg) + (1,8 x growth of cm) - (4,7 x age)
Exist also other formulas using different coefficients and factors. For example, Harris`s equations - Benedikta are widely used:
For men = 66,47 + (13,75 * weight) + (5,0 * growth) - (6,76 * age);
For women = 655,1 + (9,56 * weight) + (1,85 * growth) - (4,68 * age);
It is correct to calculate basic metabolic rate independently quite difficult, factors which can influence him, it is much more! For example, many experts consider and where do you live (the city, rural areas etc.) and stress level. Heredity and hormones, especially those which vyrabaotyvatsya by a thyroid gland exert impact on a metabolism. By the way, often excess weight can be connected with bad work of a thyroid gland. To find it out, it is necessary to seem to the endocrinologist.
And here to calculate a full metabolism, it is necessary to know the level of your physical activity. You can find your coefficient of physical activity (CPA) according to tables or learn, having passed a test (references you look at the end of article).
Now you can calculate the speed of your metabolism (M), having increased the basic speed of a metabolism (BSM) by your coefficient of physical activity (CPA):
M = BSM x KFA
If you do not want to carry out difficult calculations, you can easily make it on the Internet by means of automatic counters. For example, you can count your power requirement on Harris`s formula - Benedikta moreover taking into account your level of physical activity, to find the test by determination of your level of physical activity and a lot of other interesting information. Gather in the search line “day need for calories“, “standard daily rate of calories calculation“, “calculator of standard daily rate of calories“ etc. of
If you want to keep weight, the number of calories in a day should not exceed speeds of a metabolism (M) for your present weight. You can eat in a corridor from BSM to M. If you want to lose weight - calculate norm of caloric content for your desirable weight and adhere to this corridor.
It will not be possible to calculate precisely your norm of caloric content and the speed of a metabolism on average formulas independently to you. For this purpose you should address experts who will help you to pick up your corridor of caloric content, to define its top and lower borders taking into account a set of factors. If you decided to slim without the assistance of experts, the lower bound of your corridor of caloric content should not be lower than 1200 kcal! Most of nutritionists advise to reduce kalorazh gradually and not to reduce the number of calories more than by 500 - 600 kcal a day or for 20 - 25% of your day norm.
Many, having learned that there are norms of caloric content or having only overheard about the theory of caloric content, begin to conduct calculations and make at the same time the mass of mistakes (main of which - sharp decrease in day norm of calories). Or, without wishing to spend time for boring calculations, just decide to eat less. If to use less calories - you will grow thin! Also begin to starve and keep the rigid diet. Why such seemingly obvious decisions to reduce the number of the consumed calories for many people do not work and lead only to short-term results? We will talk about it in the following article.