Spring is coming,
Is your figure ready?
As the temperature gradually warms up,
And you can put the heavy winter coat into the cabinet,
I've changed into spring clothes.
Well, have you found:
After a winter,
What about the wrapped figure "stronger"?
It's really "strong",
Or is it "fat"?
Let's take a look at it first.
What is "fat"?
Part 1
What is fat?
Everyone's judgment of "fat" and "not fat" has a personal preference, a person who thinks that fat is a blessing, and a person who pursues bone beauty, the evaluation of "fat" is very different.
What we need to understand is what "fat" is when measured by "abnormal or excessive fat accumulation that poses a threat to health." At this time, we will select some indicators that can be measured and determine their defined values of normal or abnormal, respectively. On this basis, we can objectively judge "fat".
Part 2
What makes you fat?
Body mass index
One of the first ways we think of judgments must be weight. But is weight alone enough? A tall person is likely to weigh heavier, but that doesn't mean he's "fat.". So, we need to take height into account as well. At this time, the body mass index (BMI) is needed.
Body mass index (BMI) = body weight (kg) ÷ [height (m)] (kg/m)
The Obesity Guidelines for Adults in China are based on BMI
Healthy weight range for Chinese adults:
waistline
BMI is a very widely used indicator, but it also has a shortcoming, it can only reflect the total weight of the body, and can not distinguish the distribution of excessive fat in our body. At this time, the indicator of waist circumference is needed to help.
Waist circumference refers to the length of a gentle circle of 1 cm horizontal winding around the navel when standing relaxed, not closing the abdomen, or holding your breath. Men and women are not judged by the same standards, men should keep the waist circumference less than 90 cm, women should be less than 85 cm.
Part 3
Why shouldn't we be "fat"?
01
"Fat" is a disease.
The World Health Organization has long made it clear that obesity itself is a disease. In 2016, nearly a quarter of adults worldwide were overweight and more than one in ten were obese. Being overweight/obese leads to more deaths worldwide than being underweight.
02
"Fat" has also been linked to other diseases.
Being "fat" increases the risk of many chronic diseases, including diabetes, cardiovascular disease, musculoskeletal diseases and certain cancers, and even increases the risk of complications of COVID-19.
In children, "fat" not only brings dyspnea, increased risk of fractures, insulin resistance, early signs of cardiovascular disease, negative psychological effects, but also increases the chance of obesity, early death and disability in adulthood.
Part 4
For the beautiful spring,
Let's do it together!
"Fat" is related to many factors, the root of which is that the energy ingested exceeds the energy consumed. This also points us to two ways to deal with "fat": reduce caloric intake and increase caloric expenditure. Simply put, it is to "control your mouth and open your legs" and pay attention to whether you have achieved a balance between eating and moving. The World Health Organization recommends that:
lose
Limit energy intake from fats and sugars;
Increase consumption of fruits, vegetables, and legumes, whole grains and nuts;
Regular physical activity (60 minutes per day for children, 150 minutes per week for adults).
When we find that our weight exceeds our fitness standards, we also need to remember that weight loss is not urgent.
The speed of weight loss should not be too fast, and the goal should not be set too high. In the case of a low-energy diet and moderate increased exercise, losing 0.5 kg of weight per week is the ideal rate of healthy weight loss.
Weight loss should not be excessive, should not be extreme. Weight should be maintained within a healthy range. Too heavy is not good, and too light is not good. We need to set a target weight based on our actual situation and scientific judgment, and lose weight healthily through good lifestyle choices.
reference:
[1] World Obesity Day. Obesity Factsheets. https://www.worldobesityday.org/resources/entry/factsheets
[2] World Health Organization. Obesity and overweight. https://www.who.int/news-room/fact-sheets/detail/obesity-and-overweight
Source: Municipal Center for Disease Control and Prevention Chronic Diseases
Edit: Suki