How to calculate the ideal weight of men and tips to get it
Not only women, men also need the ideal body weight. Besides making it more attractive, the ideal body weight of a man is also associated with a healthy body. What are the ideal weight criteria for men and how to get them? Let's look at the next review to find the answer.
Having an ideal body weight is certainly important to prevent various diseases. Too much or obesity in men can increase the risk of various diseases, such as diabetes, heart disease, high blood pressure, stroke, gallstones, high cholesterol, respiratory problems, arthritis and cancer.
While men who are underweight are at risk of anemia, malnutrition, a weakened immune system, baldness, fertility problems or infertility.
The references are slightly different, because the average weight and size of Asians, including Indonesians, are different from Europeans and Americans.
This BMI calculation may also be inaccurate if it is performed on athletes or bodybuilders. Indeed, athletes or bodybuilders usually have a high weight due to large muscle mass and not fat.
Having an ideal body weight is certainly important to prevent various diseases. Too much or obesity in men can increase the risk of various diseases, such as diabetes, heart disease, high blood pressure, stroke, gallstones, high cholesterol, respiratory problems, arthritis and cancer.
While men who are underweight are at risk of anemia, malnutrition, a weakened immune system, baldness, fertility problems or infertility.
How to calculate the ideal male body weight
To find out whether your weight is ideal or not, you can calculate your body mass index (BMI). BMI calculation is done by dividing body weight in kilograms by height in square meters.
For example, if you are a man who weighs 75 kg and measures 175 cm, to calculate your BMI, you must divide 75 by 1.75 square. After that, the BMI result will be 24.4.
After getting the BMI results, you can see how your nutritional status is based on the following categories:
To find out whether your weight is ideal or not, you can calculate your body mass index (BMI). BMI calculation is done by dividing body weight in kilograms by height in square meters.
For example, if you are a man who weighs 75 kg and measures 175 cm, to calculate your BMI, you must divide 75 by 1.75 square. After that, the BMI result will be 24.4.
After getting the BMI results, you can see how your nutritional status is based on the following categories:
- Low or insufficient weight: BMI less than 18.5.
- Normal: BMI 18.5 - 22.9.
- Overweight (overweight): BMI 23-24.9.
- Obesity: BMI greater than 25.
The references are slightly different, because the average weight and size of Asians, including Indonesians, are different from Europeans and Americans.
This BMI calculation may also be inaccurate if it is performed on athletes or bodybuilders. Indeed, athletes or bodybuilders usually have a high weight due to large muscle mass and not fat.
Steps to get the ideal male weight
For men who want to lose or lose weight in a healthy and safe way, it is recommended to follow the instructions below:
For men who want to lose or lose weight in a healthy and safe way, it is recommended to follow the instructions below:
1. Choose foods wisely
Start eating healthy foods like fruits, vegetables, and whole grains. To get protein, it is recommended to eat fish, tofu, tempeh and low-fat dairy products.
Limit consumption of foods that contain saturated fats, such as cheese, high-fat milk and processed meat. Replace these fatty foods with foods that contain healthy fats, namely nuts, fish, and avocados.
Start eating healthy foods like fruits, vegetables, and whole grains. To get protein, it is recommended to eat fish, tofu, tempeh and low-fat dairy products.
Limit consumption of foods that contain saturated fats, such as cheese, high-fat milk and processed meat. Replace these fatty foods with foods that contain healthy fats, namely nuts, fish, and avocados.
2. Pay attention to food portions
Eating healthy food must be accompanied by the right portion of food. Instead of consuming lots of nutrients, excessive portions can actually cause obesity. Therefore, you must limit the portion of food to get the ideal body weight.
Eating healthy food must be accompanied by the right portion of food. Instead of consuming lots of nutrients, excessive portions can actually cause obesity. Therefore, you must limit the portion of food to get the ideal body weight.
3. Drink lots of water
Reducing sweet drinks and increasing drinking water can help men achieve ideal body weight. Drinking more water can also make you feel full, so the desire to overeat or bite can be stopped.
In addition, water is also useful to meet the needs of body fluids to prevent dehydration, constipation and kidney stones. The recommended water intake is 8 glasses a day, but use more water if you exercise or do strenuous activities.
Reducing sweet drinks and increasing drinking water can help men achieve ideal body weight. Drinking more water can also make you feel full, so the desire to overeat or bite can be stopped.
In addition, water is also useful to meet the needs of body fluids to prevent dehydration, constipation and kidney stones. The recommended water intake is 8 glasses a day, but use more water if you exercise or do strenuous activities.
4. Exercise regularly
All types of exercise, as far as being done routinely, can be a solution to maintain the physical shape of the body, reduce the risk of developing various types of diseases and achieve ideal body weight.
Sports that can maintain ideal body weight can be in the form of simple sports, such as walking, swimming, cycling, running or gymnastics. Exercise regularly for 15 to 30 minutes every day or at least 3 times a week.
Getting the ideal body weight is no longer a dream if you can apply the above steps with discipline. If you have difficulty achieving ideal body weight, you can consult a doctor to find out dietary parameters and handling according to your body's condition.
All types of exercise, as far as being done routinely, can be a solution to maintain the physical shape of the body, reduce the risk of developing various types of diseases and achieve ideal body weight.
Sports that can maintain ideal body weight can be in the form of simple sports, such as walking, swimming, cycling, running or gymnastics. Exercise regularly for 15 to 30 minutes every day or at least 3 times a week.
Getting the ideal body weight is no longer a dream if you can apply the above steps with discipline. If you have difficulty achieving ideal body weight, you can consult a doctor to find out dietary parameters and handling according to your body's condition.
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