The Dangers of Obesity Are Great, Who Is the Most Dangerous Fat Person

Interviewed Experts:

Professor of Endocrinology, Peking Union Medical College Hospital, Pan Hui

Associate Chief Physician, Fuwai Hospital, Yang Jingang

Associate Professor, Department of Exercise Physiology, Beijing Sport University, Wang Jun

Head of Obesity Clinic, Peking University Third Hospital, Chang Cuiqing

Look at these five body types above. Which body type do you think is the most dangerous?

A recent 14-year tracking study in the United States gave us the answer: the second one.

This study found that people with a normal body mass index (BMI) but with a "beer belly" (central obesity) have the highest risk of death. BMI, also known as body mass index, is calculated by dividing weight by the square of height. The normal value for Chinese people is below 24 kg/cm². According to the central obesity standards of the International Diabetes Federation, men with a waist circumference of ≥90 cm and women with a waist circumference of ≥80 cm in China are considered central obese.

With the improvement of living standards, the waistlines of Chinese people have become wider. Data shows that from 1985 to 2012, the waist circumference of Chinese men increased by more than 15%. From 2002 to 2010, the proportion of overweight and obese adults in China increased from 25% to 38.5%, with urban residents accounting for the majority. The first global survey found that the number of obese adults has exceeded the number of underweight adults, and China ranks first globally with 43.2 million male obese people and 46.4 million female obese people. More severely, the number of obese children in China is increasing rapidly. It is worrying that in daily life, a large belly is often seen as a sign of "success," and people have little knowledge of the dangers of obesity.

Facing this situation, experts call for setting May 11 as "World Obesity Prevention Day." The homophone of May 11 is "I want 1," with the last "1" representing being slim, which is commonly understood as "I want to be thin." Faced with China's 200 million overweight population, this undoubtedly reflects the public's voice. May 11 "Obesity Prevention Day" is also gaining more responses.

The Century Killer That Brings a Host of Diseases

A large-scale survey published in the prestigious medical journal The Lancet showed that being overweight and obese increases the risk of cancer. Body mass index is significantly related to 17 types of cancer, including uterine cancer, kidney cancer, and gallbladder cancer. Obesity is increasingly becoming a serious global issue. Each year, 3.4 million deaths are directly or indirectly caused by obesity worldwide. Some experts predict that obesity may become the number one killer of the 21st century, bringing people a host of diseases.

Cancer. The latest research indicates that for every 5 kg/m² increase in BMI, the risk of uterine cancer, gallbladder cancer, kidney cancer, cervical cancer, thyroid cancer, and lymphoma increases significantly. This study shows that obesity is correlated with cancer but not causally. Whether obesity causes cancer still needs further research.

Cardiovascular Diseases. Research shows that 30% of people who are 15 kg above their standard weight suffer from hypertension, most suffer from hyperlipidemia, both of which are risk factors for cardiovascular diseases. Studies show that obesity is one of the independent risk factors for coronary heart disease. For every 5 kg increase in weight, the risk of coronary heart disease increases by 14%, and the risk of stroke increases by 4%.

Diabetes. The incidence of diabetes in people with normal weight is only 0.7%, but the incidence of diabetes in moderately obese people increases fourfold, and in severely obese people, it increases 30fold.

Sleep Apnea Syndrome. Excessive fat accumulation can lead to snoring, edema, and even difficulty breathing during sleep, and severe cases may develop sleep apnea syndrome.

Arthritis. Excessive weight gain puts additional stress on bones and joints, making it easier to develop arthritis and muscle strain.

Fatty Liver. The degree of visceral fat accumulation is proportional to weight, and excessive fat can damage organs such as the liver, leading to fatty liver disease.

Depression. Obesity can trigger negative emotions such as anxiety, fear, and depression. Obesity increases the risk of depression in women by 30%.

Infertility. Obesity leads to an increase in estrogen in women, which can be 2 to 5 times higher than that in women of normal weight, leading to menstrual disorders and affecting fertility.

At the same time, research shows that for every 4.5 kg increase in weight above the normal standard, the probability of death from various obesity complications increases by 8%. For those 50% above the standard weight, the mortality rate increases by 30% compared to normal people, and for those 100% above the standard weight, the mortality rate increases by 150%. According to BMI classification, overweight (BMI: 25–30) people reduce their lifespan by 0 to 3 years, obese (BMI: 30–35) people reduce their lifespan by 1 to 6 years, and severely obese (BMI > 35) people reduce their lifespan by 8 years. This change has the greatest impact on young people, while obesity in old age does not have a significant impact on lifespan.

Obesity Culprit "Major Review"

In real life, obesity still troubles many people. So, who is the real "culprit" behind obesity? Now, let's "review" the popular suspects that are often blamed for causing obesity.

Number One Suspect: Grains

Review Result: Wrongly Accused

"Grains have high energy and are easy to cause obesity" is a deeply rooted belief. However, the reality is not the case. Research shows that 1 gram of fat produces 9,000 calories of energy, while 1 gram of carbohydrates and 1 gram of protein produce 4,000 calories each. Grains are mainly carbohydrates, so it is not scientifically justified to single out grains as high in energy. In fact, many staple foods not only have low energy but can also create a feeling of fullness, which is actually beneficial for weight loss. For example, common foods like oats, red beans, buckwheat, and black rice. The practice of avoiding grains because of their high energy not only fails to help with weight loss but also affects health. If the body does not get enough carbohydrates, it will use tissue protein to make up for it. The breakdown and consumption of tissue protein can affect the function of organs. Some studies show that people who eat less grains have higher bad cholesterol, a greater risk of heart disease, and even reduced memory. The Chinese Nutrition Society recommends that the human body should maintain an appropriate intake of cereal foods daily, generally 250 to 400 grams for adults.

Number Two Suspect: Lack of Exercise

Review Result: Solid Evidence

Relevant data shows that the World Health Organization has listed "lack of physical activity" as the fourth leading risk factor for death worldwide. Insufficient exercise leads to energy intake being greater than energy expenditure, which is one of the main reasons for being overweight and obese. Therefore, to control weight, it is necessary to balance diet and exercise. For exercise, it is recommended to engage in long-term moderate-to-low-intensity exercise. It is advisable to stick to 45 minutes to 1 hour of aerobic exercise every day, such as jogging or swimming. In addition, combining some strength training can help shape the body, increase muscle, and strengthen bones.

Number Three Suspect: Snacks

Review Result: Possibly Wrongly Accused

Many people who are trying to lose weight often feel "on high alert" when they hear about snacks, thinking that weight loss means dieting. However, even if many people completely eliminate snacks, their weight loss results are still not ideal. Or even if they can lose weight in a short period, they quickly rebound. In fact, some people may not be able to lose weight not because they eat too much, but because they do not exercise enough. It is important to know that no single food or drink directly causes obesity. The key to weight management is to do both: control your diet and exercise, maintaining "a balance between eating and moving." Additionally, the energy in snacks is not necessarily as high as people usually imagine. For example, the soda we often drink. According to data, the energy in soda is not higher than that of many daily foods. 100 milliliters of cola-type soda contains 43,000 calories, while 100 grams of beef contains 125,000 calories (beef also provides other nutrients). Therefore, as long as the "balance between eating and moving" is maintained, drinking soda in moderation will not directly lead to obesity. Reasonably controlling total energy intake and exercising appropriately are the keys to preventing obesity. Therefore, to maintain a healthy weight, it is recommended to eat in moderation and exercise every day.

Managing Weight Is a Lifelong Task, Losing Weight Is Never Too Late

Although we all know people who are eager to lose weight, in reality, many people are not clear about what obesity is, the dangers of obesity, or how to lose weight scientifically. Obesity is actually a preventable disease, and it is never too late to start losing weight. Weight control and management are lifelong and can be done anytime, anywhere. Here are some weight loss tips.

Keep a Weight Loss Diary Every Day. People who want to lose weight should keep a diary, recording their daily diet, exercise, and weight status in detail, and pay attention to summarizing. If they find that they are not doing well in any area, they should correct it promptly and set phased goals. For example, first reduce half a bowl of staple food or walk for 30 minutes a day, and then reduce half a serving of meat and walk for 50 minutes the next week. No matter how late, he still insists on walking for three or four dozen minutes near his home every day, walking at a speed of 80 to 100 meters per minute.

Find a Partner to Monitor Each Other. "Peer weight loss" is very popular in the United States, which means losing weight with friends. Your lack of motivation today might be triggered by a friend's invitation or a comment like "I lost 3 kilograms this month, how about you," which could motivate you to leave home and increase your exercise.

Control Your Diet and Exercise. There is no shortcut to losing weight, but eating less and exercising more also requires methods. If the method is wrong, the results will certainly not be good. The diet must ensure that it is low in salt and oil, balanced, and diverse in types. Brisk walking, swimming, running, and cycling are good ways. For those with excessive weight, a single period of exercise should not exceed 1 hour. To reduce the burden on the knees, leg exercises in a seated or lying position can also be chosen. It is common in clinics to see joint problems caused by excessive exercise. People who are concerned about their weight can go to obesity clinics or consult a nutritionist.

Life Details Also Help with Weight Loss. For example, chew each bite 15 to 20 times when eating, chewing slowly not only helps digestion but also creates a feeling of fullness, making it easier to feel full. You can also pay attention to the order of eating, drink soup first, then eat vegetables, and finally eat rice, trying to fill your stomach with lower-calorie foods to avoid consuming too many high-calorie foods.

Set a Clear Goal. Losing weight is for health, and it is absolutely not blind. Those quick weight loss ads that promise to lose dozens of kilograms in a month may make your heart itch, but they must hide health risks and must be警惕ed.

Prevent Obesity from a Young Age. Parents must abandon the idea that the fatter the child, the better. From a young age, it is important to pay attention to the child's weight and set a good example. Reduce the time they spend sitting in front of TVs or computers, for example. Parents can design activities for the whole family to participate in or guide them to participate in sports suitable for their age, making exercise fun to encourage them to move.

【Giveaways: Quick, see how you should lose weight?】

Want to stay healthy and slim in 2016? Wondering what the right weight loss method is for you?