If girls are sensitive to weight
The girl who lost weight was extremely sensitive
Before weighing, reduce all the weight
(In the program, Ouyang Nana before weighing, emptys all kinds of weights; source: "Longing for Life")
Take another breath to close your stomach
(Source: "Can't Forget the Restaurant")
Skinny 2 pounds happy to fly
Fat 1 pound desperate to cry
No matter how many times a day you weigh it
The girls only believed in the lightest one
But in reality
Weighing it this way can be wrong!
Seriously, it's called bones, fat, skeletal muscle, body water, internal organs, and other tissues combined.
A person's weight is greatly affected by objective conditions. If you drink two cups of milk tea at noon, eat a bowl of rice, two small dishes, and immediately weigh it, this number cannot be regarded as your "real" weight.
Therefore, if you want to get an objective weight that can be compared and referenced, you must remove the interference of external factors as much as possible and reduce the error.
For people who lose weight, the string of numbers on the scale is the "gold standard" for accepting the weight loss effect: once in the morning, once in the evening, weighed on the scale of the street pharmacy before meals, and once again at home after meals...
(Weight: Please be merciful under your feet; source: network)
The number that is weighed in this way may be a "false" weight.
You know, people's weight changes at any time in a day, the range of change can reach 1-3 kilograms, usually the lightest in the morning and the heaviest in the evening.
And after the weight loss after exercise, not fat burning, but the weight of sweating and losing water during exercise, once you drink water again, the weight will rebound.
For example, if you have eaten something salty the day before, rich in sodium (such as sausages, bacon and other processed meat), the body will retain more liquid than usual, and it will naturally be heavier.
There are also electronic scales that move position, or there are problems with calibration, which can also affect the reading...
Friends, just looking at the numbers is not accurate. In order to let everyone get a relatively accurate weight, we specially invited two professional models to demonstrate friendship (colleagues do not want to disclose their weight, they are on the run):
Weighing time: Weigh at a fixed time, preferably after getting up in the morning, eating breakfast before the fasting state, barefoot on the scale. If you have a habit of defecating in the morning, you can weigh it after defecation.
Where to weigh: The electronic scale is best placed in the same position on the same flat ground, and it is best for people to stand in the same position on the scale every time.
Weighing posture: Stand up straight, relax your whole body, lift your head, don't look down, and wait for 5 seconds to see the result.
Correct demonstration vs wrong demonstration
Weighing readings: Generally can be weighed 2 to 3 times until the numbers no longer change, ensuring accuracy. In the experience of most people, the value of the first scale is generally higher.
Speaking of which, some people are eager to try, weigh, no high-tech what to say? For friends who lose weight and fitness, they care not only about weight, but also about body fat percentage.
As the easiest way to obtain this body data, household body fat scales have been started by many people planting grass.
There are many ways to measure body fat, and the recognized "gold standard" is DEXA (Dual X-ray Absorption Assay), which measures body fat rate using the principle that different tissues of the body have different X-ray absorption rates, and it is also the preferred technique for assessing bone mineral density [1].
However, the machines on which the technology is based are large and expensive, and are generally equipped by large hospitals or scientific research institutions. Therefore, this is not something that ordinary people can measure at any time and anywhere in their daily lives, and they have to go to the hospital to register and pay money to measure.
▼The Buddha-figure looks like this:
The body fat scale of our grass, the body fat rate is mainly based on the characteristics of different conductivity of various components of the body: the moisture content of muscle and fat is different, and the resistance is also different, based on this, to calculate the weight of different tissues.
(Source: Self-made)
Knowledge Insertion: What is Body Fat Percentage?
Body fat percentage is the ratio of body fat to body weight, including subcutaneous fat, visceral fat, intramuscular fat, etc. The World Health Organization uses a body fat percentage≥ of 25 percent for men and 35 percent for women ≥ as criteria for excess body fat [2].
Excessive body fat content not only affects physical health, but also affects the visual feeling of the figure.
For example, two people weigh the same, but the fat content is different, the body fat rate is not the same, and the "volume" presented is different.
Take the same weight of 100g of fat and 100g of lean meat in daily life, the volume of fat meat is larger than lean meat.
(Source: Self-made)
So, even two people of the same weight may look far apart: those with more muscle mass and lower body fat percentage must look thinner and more fit.
Having said that, there are many uncertainties in the actual use of home body fat scales, such as measurement methods, system algorithms, ambient temperature, humidity, and the body's eating and drinking conditions, which can directly affect the final result.
Moreover, so far, there is a lack of mature technical guidelines, algorithms, standards and other guiding documents in China, and there are still some problems in the production and registration of production enterprises that need to be standardized.
(Connect to the mobile app; source: self-taken)
Some evaluation agencies compared the measurement results of 17 different brands of body fat scales with professional instruments, and found that there was a certain deviation in the measurement. For example, volunteers drinking two bottles of water or holding a bucket of water for measurement, the body fat rate increases, and after going to the toilet, the body fat decreases again. And when the test population is a fat person, the accuracy of the body fat scale will be relatively high.
Therefore, the number measured by the household body fat scale can not be taken too seriously, if you really want to get the body composition data, you can go to the hospital to register, using the hospital equipment for measurement. If you don't have that much time, weighing at home and measuring your waist circumference (adult male waist circumference ≥ 90 cm, female waist circumference ≥85 cm obesity) can be used as a basis for assessment.
Final words
Whether it is weight or body fat percentage, it is a string of numbers given to us by cold machines.
Data from China Women's Daily shows that Chinese are more sensitive to obesity, and when the BMI value is greater than 20.5, Chinese women feel fat and begin to have the willingness and behavior to lose weight [3];
BMI Index: Divide your body weight (kilograms) by the square of your height (meters). For example, if you weigh 60 kilograms and are 1.7 meters tall, the BMI is 60÷1.7 ≈20.8.
Among the weight loss population, less than 50% of people are truly overweight (BMI index more than 24). Some friends who are extremely anxious about their body, in order to lose weight, run into the gym to overexert, diet like crazy, and even lead to eating disorders, "anorexia nervosa" mortality rate of up to 5% to 20% [4].
Our aesthetic, in fact, should have rejected the gaze of "women are only white and thin".
Weight can be used as a small yardstick for our self-disciplined life, and it does not have to be a source of body anxiety.
The standard of beauty is never a string of numbers.
Review expert: Shi Zhengli | Nutrition technician of nutrition department of Beijing Friendship Hospital
bibliography
[1] Lewiecki EM, Watts NB, McLung MR, et al. Official positions of the International Society for Clinical Densitometry. J Clin Endocrinol Metab 2004; 89:3651-3655 [Crossref] [Medline] [Google Scholar]
[2] Who https://www.who.int/topics/obesity/zh/
[3] China Women's Daily: Less than 50% of women who lose weight are overweight Weight management can be long-term weight loss https://mp.weixin.qq.com/s/nGd3ptT14tq8DoMZZzarcg
American Psychiatric Association. Diagnostic and Statistical Manual of Mental Disorders: Fifth Edition[M]. Peking University Press,2016,(8):114-115.]
*The content of this article is a popularization of health knowledge and cannot be used as a specific diagnosis and treatment recommendation, nor is it a substitute for face-to-face consultation by a practicing physician, for reference only.
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