7 Tips to Control Your Weight and BMI

7 Tips for Maintaining a Healthy BMI

1. Track dynamics, not one-time measurements

Weigh yourself at the same time (in the morning on an empty stomach) and record the result. What's important is the trend over the weeks, not the fluctuations within the day.

2. Don’t chase the “ideal” number

Normal BMI ranges from 18.5 to 24.9. Your optimal rate depends on your age, gender and body type.

3. Combine BMI with other indicators

Also measure your waist circumference: for men the norm is up to 94 cm, for women - up to 80 cm.

4. Create a moderate calorie deficit

To lose weight, a deficit of 300-500 kcal/day is sufficient. This allows you to lose 0.5-1 kg per week without harm to your health.

5. Add physical activity

A minimum of 150 minutes of moderate activity per week according to WHO recommendations:

6. Get enough sleep

Lack of sleep increases levels of ghrelin (the hunger hormone) and decreases leptin (the satiety hormone). Sleep 7-9 hours.

7. Drink enough water

Sometimes thirst is disguised as hunger. Drink 30-35 ml per kilogram of body weight per day.

See also: Water norm calculator, Calorie calculator