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website I found 5 ways to calculate the optimal weight that fitness professionals use.
Method 1. Quetelet index
If you know your body mass index, you can judge whether you are obese or underweight. The index is calculated for adult men and women from 20 to 65 years old. Results may be false for pregnant and breastfeeding women, athletes, the elderly and adolescents (under 18 years of age).
The resulting number will be your index. The norm for men is 19-25. For women - 19-24.
Method 2. Volumes
The Quetelet index shows the amount of fat in the body quite well, but does not indicate how fat is distributed, in other words, it does not give a visual picture. But you can check your body for ideality using another formula.
The distribution of body fat is determined by the ratio: waist circumference (at the level of the navel) divided by the volume of the buttocks. The norm for men is 0.85; for women - 0.65 - 0.85.
Method 3. Taking into account age
It has been proven that the weight of men and women should gradually increase with age - this is a normal physiological process. The kilograms that some people consider “extra” may not actually be so. You can use a formula based on age to determine your optimal weight.
P is height in this case, and B is age in years. Body weight = 50 + 0.75 (P - 150) + (B - 20) : 4
Method 4. Broca's formula
One of the most popular calculation methods ideal weight is Broca's formula. It takes into account the ratio of height, weight, body type and age of a person.
Broca's formula for people under 40 years of age: height (in cm) minus 110, after 40 years - height (in cm) minus 100.
In this case, people who have an asthenic (thin-boned) body type must subtract 10% from the result, and people who have a hypersthenic (broad-boned) body type must add 10% to the result.
How to determine your body type? It is enough to measure the circumference of the thinnest place on the wrist with a centimeter.
Method 5. Nagler's formula
There is a Nagler formula that allows you to calculate perfect ratio weight and height. For 152.4 cm of height there should be 45 kg of weight. For every inch (that is, 2.54 cm) over 152.4 cm there should be another 900 g. Plus another 10% of the resulting weight.
Method 6. John McCallum Formula
One of the best formulas was created by expert methodologist John McCallum. Its formula is based on measuring the circumference of the wrist.
- Wrist circumference multiplied by 6.5 is equal to chest circumference.
- 85% of the chest circumference is equal to the hip circumference.
- To get your waist circumference, you need to take 70% of your chest circumference.
- 53% of the chest circumference is equal to the hip circumference.
- For neck circumference you need to take 37% of chest circumference.
- The biceps circumference is about 36% of the chest circumference.
- The girth for the lower leg is slightly less than 34%.
- The forearm circumference should be equal to 29% of the chest circumference.
But not everyone’s physical data will exactly correspond to these ratios; the numbers have an average, statistical average value.
A few more options for height and weight ratios:
- The physique is considered ideal if the waist circumference is 25 cm less than the hip circumference, and the hip circumference is approximately equal to the chest circumference.
- The waist circumference should be equal to: height in centimeters - 100. That is, a woman 172 cm tall will be built proportionally if the waist circumference is 72 cm, the hip and chest circumference is about 97 cm, that is, if she wears clothing size 48.
- If the hip circumference is less than the chest circumference, and the waist circumference is 20 cm less than the hip circumference, then this figure is called an “apple”. If the chest circumference is less than the hip circumference, and the waist circumference is 30 cm or more less than the hip circumference, this is a pear-shaped figure.
- For women and girls of average height - from 165 to 175 cm - this observation turned out to be fair. Their waist circumference in centimeters is approximately equal to their weight in kilograms. One kilogram of weight loss results in a decrease in waist size of one centimeter.
In general, excess weight and the characteristics of its distribution can indicate many diseases. For example, the so-called Itsenko-Cushing syndrome - hyperactivity of the adrenal glands and the associated excess of certain hormones - is characterized by obesity, and in very specific places. As a rule, this is the patient’s face, neck and lower back.
But it turns out that based on the characteristics of your figure, you can not only identify existing problems, but also predict the sores that are just about to attack you. As scientists from the Harvard Medical Institute report, excess fat around the waist signals potential problems with the heart and blood vessels. Moreover, nothing depends on a person’s actual body weight: even if the scales show numbers within normal limits, the main criterion remains the thickness of the fat layer on the abdomen and lower back.
“In the United States alone, about 66% of the adult population is obese,” comments Emily Levintan, an expert in the field of cardiovascular diseases. “At the same time, over the past 20 years, the percentage of people suffering from heart disease has increased sharply. Our study was designed to identify the relationship between obesity and cardiovascular disease.
One of the most common problems doctors see is heart failure, Levintan says. Such a diagnosis means that the heart, for a number of reasons, cannot cope with its primary task - to disperse a sufficient amount of blood throughout the body, which is why it experiences a lack of nutrients and oxygen. Factors contributing to this condition include: high blood pressure, narrowing of blood vessels, the presence of blood clots and cholesterol plaques, and so on.
Now doctors seem to have acquired another tool for predicting the disease. Using survey materials from almost 80 thousand people, American doctors came to the conclusion that excess weight also contributed to the development of insufficiency. However, deviation from the norm of body weight had a relatively small effect on the strength of heart health, while the actual fat deposits at the waist played a much more significant role. Scientists also noticed that with age, the effect of weight on heart health decreases, but the effect of extra centimeters on the lower back only becomes stronger.
What is the norm?
For adult Caucasian women, the maximum waist circumference is considered to be 80 cm. Figures in the range of 80-87 cm indicate a health risk. Anything above 88 cm is a reason to seriously think about losing weight. For men, these limits look like this: up to 94 cm is normal, 94-101 cm is a risk, more than 102 cm is a high risk.
There is, however, another way to determine how much your figure fits into a healthy framework. Moreover, compared to the “centimeter” one, it is considered more reliable - after all, what is the norm for a tall person may be too much for someone shorter. And, by the way, you don’t need any improvised means. Just stand up straight and pinch the fat fold on your stomach with two fingers. If its thickness is 2 cm or less, there is nothing to worry about. If more, start preparing for a diet.
Multicultural appeal.
Psychologist Divendra Sin showed a group of American men a series of drawings of young women and asked which body type they found most attractive. Most considered the most attractive women to be those whose waist size was approximately 70% of their hip size. The experiment was replicated in the UK, Germany, Australia, India, Uganda and seven other countries. The answers varied, but many subjects preferred ladies with the same waist-to-hip ratio.
By measuring the waist and hip circumferences of 286 ancient sculptures from various African tribes, as well as India, Egypt, ancient Greece and Rome, Xing found that sculptors preferred approximately the same ratio of these two volumes. A study by other scientists of 330 objects of art from Europe, Asia, Africa and America, some of which have existed for more than 3,000 years, showed that in most cases the ratio of these two volumes is also approximately the same. (27) It is curious that it is demonstrated by both girls from the cover of Playboy magazine and famous American supermodels. Even Twiggy, the famous skinny model of the 1960s, also had a waist-to-hip ratio of 70%.
The most successful waist-to-hip ratio for women is considered to be 0.7 or less. However, in modern world this figure is close to 0.8. It's important to understand that a larger waist doubles your risk of premature death from all causes. Every extra 5 cm around the waist increases the risk of premature death by 13% in women and 17% in men.
Yes, I remind you again that it is not excess weight in itself that is harmful, but internal (abdominal, visceral) fat. At risk are some people with a completely normal overall height-to-weight ratio, but with a large waist circumference.
I would like to draw your attention to the fact that twin studies have shown that in 22-50% of cases the ratio of waist to hip circumference can be explained by genetic factors. Among other factors, nutrition and lifestyle occupy the first places.
1. Waist circumference (centimeters).
The normal waist circumference for women is 80 centimeters (this is the upper limit, which should not be exceeded), women with a smaller circumference can only rejoice, because they have normal weight, when the circumference ranges from 80 to 88 centimeters - this is a slight increase in weight, over 88 - obesity. For men, normal parameters are up to 94 centimeters, from 94 to 102 – weight gain, and more than 102 – a threat, that is, obesity. These people have an increased risk of dying from heart disease and cancer.
Statistics are given: men with a waist of at least 100 cm have a 50% higher mortality rate than those with a waist of less than 89 cm. In general, women with thin waist more attractive to the opposite sex. An ideally proportioned woman should have a waist-to-hip ratio of approximately 0.7 (more precisely, between 0.60 and 0.72). The researchers gave the example of a man with a height of 178 cm. If such a person has a waist circumference of 107 cm, his life can be shortened by 1 year and 7 months. Even with normal weight A large waist size affects life expectancy.
2. WHtR (waist-height ratio).
Waist/height ratio. The norm for this index is less than 0.5 for men and women, i.e. The waist circumference should not exceed half the person's height. 3. Waist-hip circumference index. WHR (waist-hip ratio).
Waist/hip ratio. Waist circumference is measured at the level of the navel. Pelvic circumference is measured at its widest point. Normally, this index is less than 0.85 for women and less than 1.0 for men. If a person has abdominal-visceral obesity, he or she has a WC/TB ratio of more than 0.85 in women and more than 1.0 in men (Stern et al., 1995). Hip circumference is measured below the greater femoral tuberosities.
According to the World Health Organization (WHO) protocol, waist circumference should be measured midway between the lower edge of the lower rib and the top of the iliac crest (the upper pelvic bone, seen from the side). A measuring tape is used for this (colloquially “centimeter”). When tightened, it should create a pressure equivalent to 100 grams. Hip circumference should be measured around the widest part of the buttocks, using the same tape, parallel to the floor.
The US National Institutes of Health and the National Nutrition Examination Program use results obtained by measuring at the top of the iliac crest—essentially where we typically have the waistband of standard pants.
Often, non-professionals measure the waist at the level of the navel, but studies have shown that this method can often result in an understatement of its actual circumference.
When measuring both circumferences, the person should have their feet side by side, arms apart, body weight evenly distributed, and no excess clothing. Breathing should be normal, calm, and measurements should be taken at the end of exhalation. Each measurement is repeated twice, and if there is a centimeter difference between them, then the average results are taken.
In practice, in order not to delve into all these subtleties, the waist with a slender figure is most correctly measured simply in the area of its smallest circumference, as a rule, slightly above the navel. In cases where the waist is convex rather than concave, for example, as happens during pregnancy or when you are overweight, the location of the smallest circumference is often more difficult to determine. In such cases, to determine the degree of obesity, a measurement is taken a couple of centimeters above the navel. Hip circumference can be measured simply visually at the widest part of the buttocks.
Some aspects of the waist and health.
1. Character.
Women with a wider waist are characterized by “masculine behavior.” Those who read my article about visceral obesity and sex hormones remember that visceral obesity is associated with an increase in testosterone. And for men it’s the opposite. According to Cashdan, in countries where women occupy a subordinate position in economic terms (Japan, Portugal, Greece), thin waists are more common among local residents. In countries with pronounced gender equality (Denmark, Great Britain) the situation is exactly the opposite.
2. Reproductive health.
Women with thin waists enjoy better health. In addition, they are less likely to suffer from infertility and chronic diseases of the reproductive system. Therefore, a low WHR indicates good health and fertility. A recent study found that in vitro fertilization was more successful in women with a WHR between 0.70 and 0.79 than in women with a WHR greater than 0.80. Women who don't have a waist are more likely to have problems conceiving
Studies have shown that if the female body secretes too little estrogen, then the notorious coefficient (0.7), as a rule, exceeds the norm. And if you compare a woman whose coefficient is 0.9 with a woman whose coefficient is 0.8, then the first one is one third less likely to get pregnant. By the way, in those areas of the planet where ideas about beauty differ from the Euro-American standard, the ratio of waist to hip sizes also approaches the above-mentioned coefficient. Thus, in a number of African countries, men prefer plump women with wide hips, respectively, with sizes of 100 and 135 centimeters. And now - 100: 135 = 0.74. Be patient! The main thing is that the waist is noticeably narrower than the hips.
3. Higher mental abilities.
Research has also shown that women with large differences between their waist and hip measurements have especially sharp minds. Accordingly, than more difference between a woman's hip and waist measurements, the better her cognitive performance.
In their study, scientists examined the abilities of 16 thousand girls and adult women and came to the conclusion that more curvaceous representatives of the fair sex demonstrate top scores tests for the mind. The reason lies in the fatty acids that accumulate in the thighs. It is in this part of the body that the highest concentration of Omega-3 acids is observed, which improve the mental abilities of a woman during pregnancy and her unborn baby.
4. Cardiovascular health.
Waist size quite reliably indicates an increased risk of hypertension, diabetes and higher level cholesterol. Studies have confirmed that health risks begin to increase if a woman's waist reaches 80 centimeters; at 89 centimeters it increases significantly. For men, the risk increases from 94 centimeters. Then we'll talk about adjusting for height, because
These figures are relative and are not suitable for people who are too tall or too short, children or some ethnic groups. For example, among the Japanese, the risk increases sharply if the waist size in men reaches 85 centimeters, and in women - 90 centimeters. Stroke. The risk of stroke is increased sevenfold.
A study published in the Archives of Internal Medicine found that it also increases the chances of dying from cancer, respiratory failure and other causes. After all, a large waist circumference indicates an excessive amount of fat around the organs. abdominal cavity. And this is usually associated with inflammation, high cholesterol, risk of diabetes and other problems.
The experiment by Eric J. Jacobs and his colleagues from the American Cancer Society in Atlanta involved 48.5 thousand men and 56.3 thousand women over the age of 50 years. During the study period (1997 to 2006), 9,315 men and 5,332 women from this group died.
Scientists were most surprised by the results among women who did not have weight problems. It was in this category that the relationship between waist size and mortality risk was greatest. “If you're at the right weight for your height,” says Dr. Jacobs, “but your waist size is increasing and you're switching to larger size clothes, this is a warning sign that it’s time to start eating right and exercising more. Even a small reduction in waist size, an inch or two, can be quite beneficial."
By measuring your waist using a tape measure, you can determine whether you are at risk. The norm is 90 cm for men and 75 cm for women. Regarding overweight people, the conclusion of American scientists is this: extra 30 cm in men and 32 cm in women doubles the risk of death. As for women with normal weight, the research results are completely stunning. Every extra 10 cm in the waist increases the likelihood of acquiring a fatal disease by about 25%.
6. Cancer in hormonal-dependent organs (breast and prostate).
The accumulation of fat deposits around the waist over a lifetime is directly linked to an increased risk of breast cancer after menopause, British researchers have found. Statistical analysis showed that the rate of increase in skirt size between 25 and 55 years of age is a clear indicator of the risk of developing the disease later in life: increasing waist circumference by one size every ten years increases this probability by 33 percent, and by two sizes increases this probability by 77 percent. .
Research shows that women whose WHR remains in the 0.7 range have optimal estrogen levels and are less susceptible to diabetes, cardiovascular disease and genital cancer. Men with a WHR of approximately 0.9 have good potency. These men have a low risk of developing prostate cancer.
7. Severity of atherosclerosis (including hidden).
Waist-to-hip ratio may be a better predictor of subclinical atherosclerosis in postmenopausal women than body mass index (BMI) or waist circumference, Korean scientists have concluded in a new study. The results of the work are presented online in the journal Maturitas. Study author Dr. Hyun Jung Lee noted that it was not possible to identify even a trend towards a statistically significant relationship between the BMI of the participants and the likelihood of them having subclinical atherosclerosis. (Remember about “healthy fat people”?). The most revealing was the ratio between waist and hip circumference. The results obtained in this work suggest that waist-to-hip ratio is a more reliable anthropometric indicator for determining the presence of subclinical atherosclerosis in the postmenopausal period.
The main male sex hormone. That is, a man with obese may not be quite a man.
Check yourself! Are you at risk of impotence?
To carry out the test, you need to take a centimeter and measure your waist circumference. Volume
Men's waist should not be more than 94 cm.
Waist size no more than 94 cm
Why did waist circumference become associated with testosterone? Research was carried out and it turned out that
that increasing weight leads to decreased concentration testosterone in blood. The larger the waist, the lower testosterone. If a man's waist is less than 94 cm, then
male sex hormone fine ,
if the waist is from 94 to 102 cm, someone has fine, and some have a decrease. After 102 cm
in men there is a total decline testosterone. There is a special butyrometer that can be
use for a similar test.
With the indicators that are currently accepted, the lower limit
testosterone considered 12 nanomoles per liter; upper limit -
40 nanomoles per liter. In some cases, 8 to 12 may be normal
value, depending on height, weight, etc.
The question is serious: reduction testosterone leads to the development of metabolic syndrome.
What food kills men?
1. Sausage
2. Pasta
These products reduce the level testosterone and therefore they must be excluded.
Stick to a diet and exercise
When a man eats normally and exercises, his
weight and level is restored testosterone.
The second way is to use drugs of the class testosterone. Almost all of these drugs are harmless.
There are some minor restrictions, but generally these drugs are not harmful.
for good health.
This problem is being solved perfectly today. The first way is weight loss
and movement, second - medications.
Question: What to do if a man notices that his sexual function has decreased?
Answer: You need to go to the doctor and get examined. The first decrease in erection may indicate that after 4-5 years there may be myocardial infarction. The vessels of the penis are no different from the vessels of the brain, heart, etc.
Badly! Decreased sexual function may be a harbinger of a heart attack
Question: Is it dangerous to lose weight suddenly?
Answer: Yes. Metabolism may be disrupted. Weight loss needs to be achieved gradually.
