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The development of modern society and the improvement of living standards have allowed many people to enjoy unprecedented material wealth, but at the same time, the problem of obesity has gradually become prominent.
China has become the country with the highest number of overweight and obese people in the world, and although obesity is often associated with various diseases, in reality, not all fat people get the disease.
So, why do some people be fat but healthy, while others are sick? The answer lies in the way fat is distributed and the lifestyle habits of the individual.
Classification and health effects of obesity
Doctors point out that obesity is not a single phenomenon, but can be divided into two types according to the different distribution of fat: peripheral obesity and central obesity.
Peripheral obesity, also known as a pear-shaped body, is a type of fat that accumulates mainly in the extremities and under the skin, especially in the lower body, such as the thighs and buttocks.
This type of obesity is more common in women, and although it has a greater impact on appearance, it is relatively less harmful to the metabolic and cardiovascular systems.
People with peripheral obesity usually do not have severe metabolic disorders due to obesity and are in relatively good health.
Central obesity, also known as apple-shaped body shape, is mainly concentrated around the abdomen and internal organs. Central obesity is more common in men and the elderly, and this type of obesity is more harmful and can easily lead to a series of health problems.
People with central obesity not only have a thicker waist circumference, but also have a lot of visceral fat, which poses a much greater threat to health than subcutaneous fat.
Central obesity is closely related to metabolic diseases such as diabetes, hyperlipidemia, heart disease, etc., and is considered a more dangerous type of obesity.
Health risks of central obesity
The harm of central obesity is not only a matter of appearance, it has a particularly serious impact on internal organs.
Fat heart, the excessive abdominal fat in people with central obesity secretes inflammatory factors that directly affect heart muscle cells and increase the risk of heart disease and atrial fibrillation.
Excess fat around the heart can also affect the normal function of the heart and cause irreversible damage to heart health in the long run.
Fatty liver disease occurs when fat accumulates in the liver. If left unchecked, fatty liver can progress to non-alcoholic steatohepatitis and even cirrhosis.
Many people find out that they have fatty liver during the physical examination, but they often don't think about it, but in fact, this is a health warning sign that needs to be taken seriously.
Fatty kidney is also one of the serious problems caused by central obesity, and the excess fat around the kidneys can affect kidney function and increase the risk of kidney failure.
This condition often has no obvious symptoms in the early stages, and by the time it is detected, the condition may be quite serious.
Fatty pancreas, an increase in fat around the pancreas can lead to pancreatic dysfunction and increase the risk of pancreatitis and diabetes.
Excessive visceral fat can interfere with the normal secretion and utilization of insulin, leading to uncontrolled blood sugar levels, which in turn can lead to diabetes.
Fat metabolism and health management
Fat is not only a tissue that stores energy, it also has many complex metabolic functions in the human body.
Modern studies have found that fat cells can secrete a variety of hormones and cytokines, which play an important role in the metabolic regulation of the whole body.
For example, leptin secreted by fat cells regulates appetite and energy balance, while adiponectin has anti-inflammatory and insulin-sensitive effects.
However, when there is too much fat, especially visceral fat, a large number of pro-inflammatory factors such as tumor necrosis factor-α (TNF-α) and interleukin-6 (IL-6) are secreted, which can lead to a chronic inflammatory state, increase insulin resistance, and promote the development of diabetes, hypertension, and atherosclerosis.
Visceral fat can also further aggravate metabolic disorders by releasing free fatty acids, which directly affects the insulin sensitivity of the liver and muscles.
To manage health, especially the health risks posed by central obesity, it is essential to maintain a healthy weight and good lifestyle habits.
Stick to a balanced diet that reduces the intake of high-sugar, high-fat foods and increases the intake of fiber-rich vegetables and whole grains. Dietary modifications not only help with weight control, but also improve metabolic status.
Moderate exercise is also an important part of health management, and studies have shown that combining aerobic exercise and strength training is not only effective in reducing fat, especially visceral fat, but also enhancing cardiorespiratory function and improving insulin sensitivity.
For modern people who are short on time, at least 150 minutes of moderate-intensity aerobic activity per week, such as brisk walking, swimming or cycling, and two strength training sessions, can significantly improve physical fitness.
How to tell the type of obesity
In their daily lives, many people want a simple way to tell if they fall into a healthy weight range and the type of fat distribution.
Body mass index (BMI) is the most commonly used measure of obesity and is calculated by dividing weight (kg) by height (m) squared.
According to Chinese standards, the normal weight range is 18.5 to 23.9, 24 to 27.9 for overweight, and 28 and above for obesity.
However, BMI, while simple and practical, does not provide a complete picture of the distribution of fat. In order to more accurately judge the type of obesity, it is also necessary to combine indicators such as waist circumference and waist-to-hip ratio.
Waist circumference is a direct indicator of abdominal fat, with a waist circumference of more than 90 cm for men and more than 80 cm for women, indicating excess abdominal fat and a risk of central obesity.
The waist-to-hip ratio is also an important indicator, and it is calculated by dividing the waist circumference by the hip circumference. For Chinese, the waist-hip ratio of men is greater than 0.9 and the waist-hip ratio of women is greater than 0.8, which can be judged as central obesity.
These simple measurements can help us better understand our physical condition and take preventive measures in time.
Healthy weight loss strategies
Losing weight is not only for aesthetics, but also for health, and a healthy weight loss strategy should be scientific and sustainable.
Stick to a scientific diet, reduce the intake of high-sugar, high-fat foods, and eat more vegetables, fruits, and whole grains. Not only are these foods low in calories, but they are also rich in vitamins and minerals that help maintain good health.
Moderate exercise is the key to weight loss, and combining aerobic exercise and strength training can effectively reduce fat, especially visceral fat, increase muscle mass, and improve metabolic status.
Doing more than 30 minutes of moderate-intensity exercise a day, such as brisk walking, swimming, or cycling, and strength training twice a week, can significantly improve weight loss.
Psychological support is also very important in the process of losing weight, and many people experience various challenges and difficulties in the process of losing weight, and at this time, the support of family and friends is especially important.
Joining a weight loss support group or seeking professional counseling can help people who are losing weight stay motivated, overcome difficulties, and achieve their weight loss goals.
Through scientific diet, moderate exercise and psychological support, obesity, especially central obesity, can be effectively managed, its harm to health can be reduced, and the quality of life can be improved.
I hope that every obese friend can move towards a healthy life through scientific methods.
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