When we lose weight, every calorie counts. The less - the more efficient the process! But few people know that, while losing external fat, the body actively accumulates internal fat, for example, on the stomach. And that is a deadly threat. No kidding.
Andrey Beloveshkin, doctor, candidate of medical sciences, specialist in he althy nutrition
Tatiana Kurbat, fitness blogger
This means that disturbed sex hormones and stress hormones "reprogram" our fat cells. The “reprogrammed” fat begins to behave indecently aggressively, which leads to the appearance and strengthening of problem areas: we seem to be thin, but cellulite on the hips, buttocks and even calves blooms luxuriantly! And even more noticeable than before. What does a normal average woman do in such a situation? Correctly! Nervous, starving, training until fainting and… the circle is repeated. Twin studies have shown that only 20% of the accumulation of internal fat can be somehow explained by genes. Everything else is nutrition, lifestyle, bad habits. Bad fat is not so easy to see in the mirror, but even people with normal weight can have it: athletes, models, petite girls. But how to track the amount of internal fat? Test yourself with… a measuring tape. In order to calculate everything, we need to know our height, weight, waist, hips, hips, neck. “The waist circumference should be measured midway between the lower edge of the lower rib and the top of the pelvic bones (alternatively, at the narrowest point, usually at the level of the navel or slightly above). Stand still, arms at your sides, breathe calmly, measure as you exhale. Measure several times until there is a difference of no more than one centimeter,”recommends doctor Andrey Beloveshkin. The circumference of the hips can be measured at the widest part of the buttocks - we determine it visually. Neck circumference is measured at its narrowest point. Thigh circumference - in its upper third.
Recorded? Get out your calculator.
Normal waist circumference for women is up to 80 centimeters, from 80 to 88 centimeters - this is weight gain, over 88 - obesity. In men, normal parameters are up to 94 centimeters. A wide waist reduces your attractiveness and doubles your risk of premature death from any cause. This also applies to people with normal and low weight!
2. Waist-Hip Ratio
“The ideal numbers are 0.65-0.78 for women and no more than 0.9 for men. Normally, this index should be less than 0.85 for women and less than 1.0 for men. A good waist-to-hip ratio increases attractiveness, intelligence and libido, and reduces the risk of many diseases (cancer, infertility, diabetes). Waist-to-hip ratio is one of the best indicators of he alth,” Andrey comments.
The norm of this index is less than 0.5 for men and women.
4. Body shape index
Body shape index shows the relationship between waist circumference, height and weight. The formula is complicated, let's use a calculator. In addition to numbers, this index also gives a picture that shows where we are on the risk scale. Average risk=1. The higher the number, the higher the risk of disease. The further to the left and lower the circle is, the better. The higher and to the right, the more dangerous.
5. Tapered index
We divide the weight in kilograms by the height in meters, take the square root of this and multiply it by 0.109. Then divide the waist in meters by the resulting figure. For men, the norm is a conical index of no more than 1.25, and for women - 1.18. The larger the index, the more the person looks like a cylinder, and not like two cones converging at the waist. And the higher his risk of getting seriously ill.
Women's neck circumference should not exceed 34.5 cm, men's should not exceed 38.8 cm.
7. Waist-Hip Ratio
Normally, this index is less than 1.5 for women and less than 1.7 for men.
8. Belly Height
“The height of the abdomen is the smallest distance between two horizontal lines: lying on the surface of the abdomen and touching the back vertebra. Measure with your back pressed to the floor and bending your knees, at the level of the sacrum. A belly height above 25 cm is a risk of developing Alzheimer's disease if you survive a heart attack at 50,” says Dr. Beloveshkin.
What to do if you passed all the tests and were not satisfied with the result? Do not panic: everything is fixable, including the internal fat of a person. Analyze your diet, consult a trainer and a doctor in your fitness club, consult a nutritionist. And stop thinking that your main task is to eat less and exercise more. Your task is to be he althy!