03:40

30/10/2009

Dr. Alin Popescu: How to calculate the ideal weight and the daily energy needs

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Every day we read in the media articles about stars that managed to get back rapidly to their ideal weight, after putting on a lot of weight during pregnancy. Andreea Marin, Nicoleta Luciu and Diana Munteanu Niculescu are only some examples of domestic divas that lost 20 to 30 kilos in maximum 2 or 3 months. The results are amazing, but the consequences on health are not exactly positive. They all claim they followed the healthy way to get back to the shape that made them famous: personalized diet and a lot of sport. But specialists show that, besides the personalized diet and the physical activity, a monthly weight loss pace that should not exceed 4 per cent of the body weight when the diet begins, must be respected, to avoid health issues. The ideal weight can be reached adding, besides will and perseverance, some formula that indicate the body weight index, the daily calorie necessary to lose weight and the number of calories burnt during various types of physical activity. A personalized diet is a diet that takes into account the culinary preferences, some restrictions dictated by the general health state, by sex, age, weight, type and duration of the activities the person carries on daily and the general state the person is going through: pregnancy, breast feeding, practising performance sport activities. Dr Alin Popescu (www.dralinpopescu.ro ) tells Bucharest Herald. The ideal weight: The purpose of a diet is to obtain the optimum weight and bodily composition. There are numerous formula to calculate the ideal weight, based on statistic analysis. Among them, the most used is the so- called body mass index (IMC) given by the relation IMC = G / I X I: weight G (in kilos) divided to square height I (in meters). A

person with an IMC under 18.5 is underweight, an IMC up to 29 indicates overweight, up to 40 we can talk about obesity and if the IMC exceeds 40, the person is pathologically obese. The ideal (IMCi) is 21.5 for women and 22.5 for men. A women with a height of 1.60 cm and weight of 75 kilos has an IMC of 29.2 (IMC = 75 / 1,6 X 1,62 = 29,2). She is overweight. Her ideal weight (Gi = IMCi x I x I), calculated upon the IMC is 55 kilos (21,5X 1,62 = 55 kilos). Daily energy needs: Once the ideal weight is know, the target that must be reached, the quantity of energy the body needs to cover its daily needs and ensure a reasonable weight loss must be established. There are several ways to establish the personalized energy needs of the human body. One of them starts from the bodys energy needs to maintain the vital functions in a normal state, without making any physical effort. This energy quantity is also the biggest share: 50 to 80 per cent of the total of the energy needs. It is the so- called Rate of the Basic Metabolism (RMB) and is measured in total pause. The newest formula launched in 1980 is the following: RMB (kCal / day) = 10 x G + 6.25 x H 5 * V + 166 x S 161 in which G is the weight in kilos, H is the height in cm, V is the age in years and S the sex of the person and has the value 1 for men and 0 for women. A woman with a height of 160 cm, a weight of 75 kilos and aged 30 has the RMB of 1439kCal/day. (RMB = 10 x 75 + 6,25 x 160 5 x 30 161 = 1439 kCal / day). In order to know the total daily energy needs, the energy needs to cover the daily effort must also be taken into account. An approximate, but useful method to estimate the daily energy needs is the method of the average effort factors (Fmef). The daily energy need (Qnec), will be: Qnec (kCal / day) = Fmef x RMB The average effort factors have values between 1.2 and 1.9 thus: - for sleep, Fmef = 1; - for sedentary activities, Fmef = 1,2; Ex : office work, work standing up, car driving and similar activities, without physical activity; - for light activities, Fmef = 1,375; Ex. : walking at 4 4.8 km / h, cooking, washing, Taking care of children and similar activities; - for moderate activities, Fmef = 1.55; Ex : walking at 5.6 6.4 km / h, working in the garden, Weight transport, average intensity sport activity; - for heavy activities, Fmef=1,725; Ex : climbing a hill with a weight, heavy manual work, high intensity sport activities; - for very heavy activities, Fmef = 1,9; Ex :very hard physical work or performance sport. To lose a kilo a month the daily energy needs must be reduced by 250 kCal.

Dr. Alin Popescu: Cum se calculeaza greutatea ideala si aportul zilnic de energie necesar

Zilnic apar in presa articole despre vedete care au reusit sa revina rapid la greutatea ideala, dupa ce au acumulat un numar mare de kilograme in timpul sarcinii.Andreea Marin, Nicoleta Luciu si Diana Munteanu Niculescu sunt doar cateva exemple de dive autohtone care au scapat de 20- 30 de kilograme in maxim 2- 3 luni. Rezultatele sunt uimitoare, insa consecintele asupra sanatatii nu sunt tocmai pozitive. Toate sustin ca au urmat varianta sanatoasa pentru a reveni la forma care le-a consacrat: dieta personalizata si multa miscare. Insa specialistii arata ca, pe langa dieta personalizata si activitatea fizica, trebuie respectat si un ritm de slabire care nu trebuie sa depaseasca lunar, 4 la suta din greutatea corporala in momentul inceperii dietei, pentru a nu avea probleme de sanatate. Greutatea ideala poate fi atinsa adaugand, pe langa vointa si perseverenta, cateva formule care indica indicele de greutate corporala, necesarul zilnic de calorii pentru a slabi si numarul de calorii consumate in cursul diverselor tipuri de activitati fizice. Prin dieta personalizata se intelege o dieta care tine seama de preferintele culinare, de anumite restrictii dictate de starea generala de sanatate a persoanei, de sex, varsta, greutate, tipul si durata activitatilor pe care persoana respectiva le desfasoara zilnic si starea speciala in care se afla persoana: sarcina, alaptare, sport de performanta. a declarat pentru Bucharest Herald medicul nutritionist Alin Popescu (www.dralinpopescu.ro ) Greutatea ideala: Scopul unei diete este de a se obtine greutatea si pe cat posibil si compozitia corporala optime. Care este insa greutatea optima sau ideala ? Exista numeroase formule de calcul a greutatii ideale de regula stabilite pe baza unor analize statistice. Dintre acestea, s-a impus asa numitul indice de masa corporala (IMC) dat de relatia IMC = G / I X I: adica greutatea G(in kg) impartita la inaltimea I (in metri) la patrat. O persoana cu un IMC sub 18,5 este subponderala, un IMC pana la 29 indica supraponderalitate, pana la 40 se poate vorbi despre obezitate, iar in cazul in care IMC-ul depaseste 40 persoana este obeza patologic. IMC-ul ideal (IMCi) este 21,5 pentru femei si 22,5 pentru barbati. O femeie cu o inlatime de 1,60 cm si o greutate de 75 de kg are un IMC de 29,2 (IMC = 75 / 1,6 X 1,62 = 29,2). Este o persoana supraponderala. Greutatea sa ideala (Gi = IMCi x I x I), calculata in functie de IMC este de 55 de kg (21,5X 1,62 = 55 kg).

Necesarul zilnic de energie: Odata cunoscuta greutatea optima, adica tinta care trebuie atinsa, trebuie stabilita

cantitatea de energie de care are nevoie organismului pentru a-si acoperi necesarul zilnic si a asigura o slabire rationala.Exista mai multe metode de a se stabili nevoile energetice personalizate ale organismului uman. Una dintre ele este cea care porneste de la necesitatile energetice ale organismului pentru mentinerea functiilor vitale in stare normala, fara a face efort fizic. Aceasta cantitate de energie este si partea cea mai mare, 50 80 la suta din totalul necesarului energetic. Este asa numita Rata a Metabolismului Bazal (RMB) si se masoara in stare de repaus total. Cea mai noua formula de calcul, aparuta in 1980 este urmatoarea: RMB (kCal / zi) = 10 x G + 6.25 x H 5 * V + 166 x S 161 in care G este greutatea in kg, H este inaltimea in cm, V este varsta in ani iar constanta S depinde sexul persoanei si are valoarea 1 pentru barbati si 0 pentru femei. O femeie, cu inaltimea de 160 cm, greutatea de 75 kg si care are 30 ani are RMB de 1439kCal/zi. (RMB = 10 x 75 + 6,25 x 160 5 x 30 161 = 1439 kCal / zi) Evident pentru a cunoaste necesarul total de energie zilnica trebuie luat in considerare si necesarul de energie pentru acoperirea efortului zilnic.O metoda aproximativa dar utila pentru estimarea necesarului zilnic de energie, este cea a factorilor medii de efort (Fmef). Necesarul zilnic de energie (Qnec), va fi: Qnec (kCal / zi) = Fmef x RMB Factorii medii de efort fizic, au valori intre 1,2 si 1,9 astfel: - pentru somn, Fmef = 1; - pentru activitati sedentare, Fmef = 1,2; Ex : munca de birou, lucrul in picioare, conducere auto si similare, fara miscare fizica; - pentru activitati usoare, Fmef = 1,375; Ex. : mers cu 4 4.8 km / h, gatit, spalat, ingrijire copii, si similare; - pentru activitati moderate, Fmef = 1.55; Ex : mers cu 5.6 6.4 km / h, lucru in gradina, transportul unei greutati, activitate sportiva de intensitate moderata si similare; - pentru activitati grele, Fmef=1,725; Ex : Urcatul unui deal cu o greutate, munca manuala grea, activitati sportive de mare intensitate si similare. - pentru activitati foarte grele, Fmef = 1,9; Ex : Munca fizica foarte grea si / sau sport de performanta Pentru a slabi cu un kg / luna, cantitatea necesara de energie zinica trebuie micsorata cu 250 kCal.