Fat all over the body is a disease, but fat belly is the cause! To lose your waist, you need 2 "secrets"

Obesity, a health problem that has been ignored by many people, has now become one of the most serious public health problems around the world. The World Health Organization has also listed obesity as one of the top ten chronic diseases, but many people still don't care about it. Health risks.

According to relevant survey data, my country's obese population ranks first in the world, including 43.2 million obese men and 46.4 million obese women, accounting for 16.3% and 12.4% of the world respectively. The annual investment in medical expenses for obesity-related diseases is tens of billions of yuan. It can be seen that actively preventing and treating obesity is urgent and related to everyone's life and health.

Obesity is the "invisible killer" of obesity. It not only brings changes in appearance and image, but also induces various diseases and increases the risk of chronic diseases and malignant tumors.

Obesity is related to the occurrence of chronic diseases such as diabetes and coronary heart disease. Diabetes, hypertension, cardiovascular and other diseases caused by overweight and obesity are also increasing year by year, and they are showing a trend of becoming younger.

Chen Wei, deputy director of the Clinical Nutrition Department of Peking Union Medical College Hospital and chief physician of the Medical Nutrition and Weight Loss Clinic, believes that the biggest characteristics of obesity in Chinese people are "big belly" and "thick waist", which is abdominal obesity, and this kind of obesity can lead to human body fat. It mainly accumulates in the abdomen, causing the internal organs to be directly oppressed, so the health hazard is more serious than overall obesity.

1. The larger the waist circumference, the shorter the life expectancy. The Chinese Journal of Epidemiology once published a study in which more than 410,000 adults participated. The results showed that the thicker the waist, the higher the risk of developing coronary heart disease, acute coronary heart disease events and dying from coronary heart disease!

Compared with obese people who do not belong to the center, for every 9.5 cm increase in waist circumference, the risk of coronary heart disease, acute coronary heart disease events, and death from coronary heart disease increases by 29%, 30%, and 32%, respectively.

Researchers from Tehran Medical University in Iran studied the correlation between central obesity indices such as waist circumference, hip circumference, thigh circumference, and waist-to-hip ratio and the risk of death. The study pointed out that for every 10 cm increase in people's waist circumference, the risk of all-cause death will increase by 11%.

2. It is easy to get fatty liver because important organs such as the liver, pancreas and gastrointestinal tract are concentrated in the waist and abdomen. If too much fat accumulates in the waist and abdomen, these visceral fat will enter the digestive system, which will damage the liver and gradually evolve into fatty liver.

Fatty liver not only promotes the occurrence of atherosclerosis, hypertension, coronary heart disease, and diabetes. It can also aggravate liver damage, forming a vicious cycle, leading to liver diseases such as liver fibrosis and liver cirrhosis over time.

3. You are more likely to suffer from metabolic diseases, including insulin resistance, hyperinsulinemia, and impaired glucose tolerance in hyperglycemia. Hypercholesterolemia and hypertension in hyperlipidemia are collectively called metabolic syndrome. There are many factors that cause metabolic syndrome, including genetic factors, high calorie, high-fat diet, sedentary time, and central obesity caused by physical activity.

4. People with central obesity who are prone to malignant tumors have too much abdominal fat, which affects intestinal peristalsis, prolongs the contact time between carcinogens and the intestinal wall, and increases the risk of developing intestinal cancer.

Abdominal obesity affects the risk of bowel cancer, but obesity and cancer do not stop there. The New England Journal of Medicine published an article by the International Organization for Research on Cancer (IARC) in 2016. The article searched more than 1000 research papers and found that excessive fat is associated with the occurrence of 13 types of cancer including colon cancer, esophageal cancer, kidney cancer, uterus cancer, breast cancer, gastric cancer, and liver cancer.

The reason why obesity affects cancer is because the immune function of obese patients is generally abnormal, and the occurrence of cancer is related to abnormal immune function.

How to determine whether you are obese?

Different from the current aesthetic limitations of pursuing a perfect body and excessive weight loss, obesity from a medical perspective has its own standards.

1. Measuring body mass index (BMI) Body mass index (BMI) is currently the most commonly used indicator to evaluate obesity. Its calculation method is: BMI= weight (kg) ÷ height (m) ² The BMI standard for adults in my country is: Test results <18.5 means underweight;18.5 - 23.9 means underweight;24 - 27.9 means overweight, and 28 or above means obesity.

Therefore, if the average weight exceeds 24, then the weight needs to be controlled.

2. Waist circumference observation Waist circumference is often used to measure the degree of abdominal obesity, especially for those with a normal body mass index but too much abdominal fat, excessive waist circumference can be used as an independent indicator for diagnosing obesity. China Obesity Working Group standards: Men's waist circumference ≥90 cm are obese, and women's waist circumference ≥80 cm are obese.

3. Body fat rate check Under normal circumstances, BMI can reflect the degree of obesity in the body. However, due to the different physique and body shape of each person or the existence of special groups, the BMI index has certain limitations. At this time, it is necessary to calculate the body fat rate to assist in reference.

Generally, the average fat rate of adults is 15%-18% for men and 22%-25% for women. If men's fat ratio exceeds 25% and women's fat ratio exceeds 32%, then a link between body fat ratio and disease will emerge.

The body fat rate reflects the proportion of fat weight to the total body weight of the human body. Even if the appearance is not visible, excessive body fat rate also indicates "obesity" of the body and should be avoided. To get accurate body fat rate, it is recommended to use a professional body fat meter. Different equipment will have data deviations.

How to lose a "prominent" waist?

Changing the concept of diet is the first step in making a change. Control the intake of meat and alcohol, moderate eating of favorite high-sugar and high-oil foods, and abide by the dietary principle of "low carbohydrates, moderate protein and fat". You can generally get twice the result with half the effort.

But here's a reminder that blind dieting may have the opposite effect on weight loss. Although dieting can see short-term results, what you lose is not fat, but muscle and water. Moreover, it is prone to nutritional imbalance, and protein intake is seriously insufficient, resulting in a low basal metabolic rate. Once the basal metabolic rate is reduced, the body consumes less calories, and calories can easily accumulate in the body, causing rebound. The

adjusts the diet and requires appropriate exercise. Modern people spend most of their time sitting or lying down every day. They are seriously short of exercise time, cannot consume calories, and are more likely to become obese.

It is recommended that the general population can consciously increase exercise time and opportunities, such as standing or walking for half an hour after meals. People close to work can choose commuting methods such as walking and cycling to increase exercise opportunities for themselves.

People who are already obese can seek professional exercise help, tailor a weight-loss exercise plan for themselves, and combine it with scientific diet to make weight-loss exercise more effective.

In addition to "keep your mouth shut and your legs open" and developing good work and rest habits, not smoking and alcohol can also help you lose weight.

All in all, a person's body shape is actually linked to health. Maintaining a normal range of weight and waist circumference not only adds points to appearance, but also reduces many health risks. It is a "health project" worth investing in.

References: [1]"The longer the waist, the shorter the life! The waist is 9 cm thick, and the heart is 30% dangerous!". Health Times. 2018 -11-12.

[2]"Abdominal obesity rates in 31 provinces in China are released. Is your hometown a" hardest hit area with thick waist "?" Life Times. 2019 -10-31.

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