Tidak only women, men also crave the ideal body weight. In addition to looking more attractive, a man's ideal weight is also associated with a healthy body. What are the criteria for a man's ideal weight and how to get it? Let's look at the following review to find out the answer.
Having an ideal body weight is certainly important as an effort to prevent the emergence of various diseases. Body that is too fat or obese in men can increase the risk of various diseases, such as diabetes, heart disease, high blood pressure, stroke, gallstones, high cholesterol, respiratory disorders, arthritis, and cancer.
Meanwhile, men with low body weight are at risk of anemia, malnutrition, weak immune system, baldness, to fertility problems or infertility.
How to calculate the ideal male weight
To find out whether your body 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 meters squared.
For example, if you are a man who weighs 75 kg and is 175 cm tall, to calculate your BMI you need to divide 75 by 1.75 squared. After that, the BMI will be obtained at 24.4.
After getting the BMI results, you can see how your nutritional status is based on the following categories:
- Underweight or underweight: BMI less than 18.5.
- Normal: BMI 18.5 – 22.9.
- Overweight (overweight): BMI 23 - 24.9.
- Obesity: BMI above 25.
This benchmark figure is slightly different because the average weight and height of Asians, including Indonesia, differs from the average weight and height of Europeans and Americans.
This BMI calculation is also likely to be inaccurate if it is carried out on athletes or bodybuilders. This is because athletes or bodybuilders generally have a high body weight because of large muscle mass, not because of a lot of fat.
Steps to Get Men's Ideal Weight
For men who want to gain or lose weight in a healthy and safe way, it is recommended to follow some of the guidelines below:
1. Choose food wisely
Start eating healthy foods, such as fruits, vegetables, and whole grains. To get protein intake, it is recommended to eat fish, tofu, tempeh, and low-fat dairy products.
Limit consumption of foods that contain saturated fat, such as cheese, high-fat dairy, and processed meats. Replace these fatty foods with foods that contain healthy fats, namely nuts, fish, and avocados.
2. Pay attention to the portion of food
Eating healthy food must be accompanied by the right portion of food. Instead of getting a lot of nutrients, eating excessive portions can actually lead to obesity. Therefore, you need to limit the portion of food to get the ideal body weight.
3. Drink lots of water
Reducing sugary drinks and drinking more water can really help men achieve their ideal weight. Drinking more water can also make you feel full, resulting in the desire to overeat or eat snack can be muted.
In addition, water is also useful for meeting the body's fluid needs to avoid dehydration, constipation, and kidney stones. The recommended water intake is 8 glasses a day, but consume more water if you are exercising or doing strenuous activities.
4. Exercise regularly
Any type of exercise, as long as it is done regularly, can be a solution to maintain physical fitness, reduce the risk of various types of diseases, and achieve an ideal body weight.
Sports that can be done to maintain an ideal body weight can be simple exercises, such as walking, swimming, cycling, running, or exercising in the gym gym. Do exercise regularly for 15-30 minutes every day, or at least 3 times per week.
Getting the ideal weight is not just a dream anymore if you can apply the steps above with discipline. If you have difficulty getting to your ideal body weight, you can consult a doctor to get special dietary arrangements and treatment according to your body condition.
