Just look thin?Ignore the fat here, beware of the "health killer"

Everyone, what is the first thing before losing weight?

Not to eat a full meal first → _ → ... but judge that you are "really fat". Because we have to lose fat, not pure weight.

If you are only weighing a little, but the fat content in the body is not high, you can lose weight without weight loss.

For example, basketball player Mike Jordan, his weight is 88 kg, heavier than you? But the body fat rate is said to be only 3%, which is much thinner than you!

And many people are exactly in turn -although the weight looks normal, but the body fat rate is high, indicating that there are no muscles in the body, but there are a bunch of thick fat ... This is also obesity, and it is invisible and obese.

So, how to judge whether you are really obese?

Index 1: Body Quality Index (BMI)

The Body Mass Index (BMI) is a standard for measuring the body's fatness and healthy internationally internationally used internationally. Its calculation formula is:

BMI = weight (kg) ÷ square height (M²)

China Adult BMI-Physical Index Comparison Table [1]

For example, Xiao Zhang is 1.75 meters tall and weighs 70 kg. His BMI is:

70 ÷ (1.75 × 1.75) = 22.86kg/m²

Compared with the table above, Xiao Zhang's BMI is between 18.5 and 23.9, which is a normal range.

In April 2016, Harvard, Cambridge, Oxford University and other universities collaborated in cooperation in the collaboration of 239 forward -looking studies in "Liu Ye Dao", which involved 10.62 million people involved in Asia, Europe, the United States, Australia and other places. Meta analysis research shows [2]:

Among European and American people, BMI's mortality rate between 22.5 and 25 is the lowest; and in East Asia, BMI's mortality rate between 22.0 and 22.5 is the lowest.

In other words, too thin and overweight may have a long life.

Earlier in 2009, Oxford University published in "Liu Ye Knife" in British University [3] believes that "the life expectancy of BMI between 23 and 24; year". However, the vast majority of subjects from this study came from Western Europe and North America and lacked reference to Asian people.

However, the limitations of BMI judging obesity are that when the height, weight, and BMI of the two people may be completely different!

For example, a person with a strong muscle BMI will also be overweight. Can you say that he/she is "fat"?

Source: Tencent Medical Code Medical Illustration

Therefore, we must combine the waist -to -hip ratio, waist circumference and body fat rate to comprehensively determine whether it is obesity.

Indicators 2: waist circumference and waist and hip ratio

The waist circumference and waist and hip ratio are another indicator that reflects the degree of obesity.

① Measure your waistline

Take out the tape and find the thinner position of the waist around the circle.

In the Asia -Pacific region, men's waist circumference is greater than 90 cm, and women's waist circumference is greater than 80 cm.

② Measure your hips

Find the most upset position in the hips and go around with a leather tape level.

Then take out the calculator to make a simple way to remove:

Waist hip ratio (WHR) = waist circumference (CM)/ hip circumference (CM)

Male WHR is greater than or equal to 0.9, female WHR greater than or equal to 0.85 is obesity.

The waist circumference is large, indicating that there are many abdominal fat, which is a danger signal of three high and chronic diseases;

If the hip is large, it means that the lower body muscles are developed and are beneficial to human health.

Everyone understands here that what we call obesity mainly refers to the obesity of the heart and obesity caused by the accumulation of internal organs (also known as apple obesity, abdominal obesity) -p.mozoa is "general's belly" and "big belly" people.

Source: station Cool Hyllo

And what we need to lose weight is mainly the fat in our stomach.

Indicators 3: body fat rate (BFP)

There is also a scientific indicator of obesity, called Body Fat Percentage (BFP).

Body fat rate (%) = total body fat amount (kg) ÷ weight (kg)

The 2016 edition of "China Overweight/Obesity Medical Nutrition Treatment Expert Consensus" suggested [4], adult female body fat rate (body fat amount/weight)> 30%, adult male body fat rate> 25%is obesity.

In April 2016, a queue study published in "Ann Intern Med" [5] comprehensively considered life expectancy and BMI and body fat rate. Increasing mortality is independent.

In other words, too thin (malnutrition) or excessive body fat is the real healthy killer. Among them, there are some "invisible obesity" people who look thin but have excellent visceral fat.

It should be noted that the body fat rate must go to a professional hospital and adopt the "Double Energy X -ray absorption measurement method (DXA)" to accurately determine. And many people buy the body fat scale and the human body component analyzer of the gym, mostly the principle of biological resistance, and the test results are very large compared to the real results.

In the past, DXA was only used to measure the bone density of middle -aged and elderly people to check whether there were osteoporosis. Now, it is rapidly becoming a new "gold standard" for human fat measurement. DXA divides the human body into three parts: whole body mineral, fat -free soft tissue and adipose tissue, and can accurately calculate the distribution of fat in various parts. Source: Tencent Medical Code Medical Illustration

The DXA human scanner uses a very safe low -dose X -ray, which takes about 10 ~ 20 minutes throughout the process.

However, in view of the current dual -line X -ray detection equipment is not popular, the results of the detection of biological resistance are used for reference, mainly depending on BMI and waist circumference.

If you measure your own obesity according to the above three indicators, you must choose a scientific and feasible method to lose weight!

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references

[1] Guidelines for the Prevention and Control of Obesity and Obesity in China [S]. The Department of Health Control of the Ministry of Health of the Ministry of Health of the People's Republic of China, April 2003.

[2] Angelantonio E D, Bhupathiraju S N, Wormser D, et al.Body-mass index and all-cause mortality: individual-participant-data meta-analysis of 239 prospective studies in four continents[J].Lancet, 2016, 388( 10046): 776.

[3] Whitlock G, Lewington S, Sherliker P, et al.Body-mass index and cause-specific mortality in 900 000 adults: collaborative analyses of 57 prospective studies[J].Lancet,2009,373(9669):1083- 1096.

[4] The Consensus of Obhagic Medical Nutrition Treatment (2016 edition) [J]. China Diabetes Magazine, September 2016, Vol. 8, Issue 9.

[5] Raj P, Majumdar S R, Leslie W D, et al.Relationship Among Body Fat Percentage, Body Mass Index, and All-Cause Mortality: A Cohort Study[J].Annals of Internal Medicine,2016,164(8): 532.

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