2023-09-15 12:13:22
Abdominal Obesity: A Silent Danger Lurking Within
Abdominal obesity, characterized by the excessive accumulation of fat in the abdominal cavity, has become a growing concern in recent years. Not only does it affect one’s appearance, but it also puts individuals at risk for a variety of serious diseases, including diabetes, high blood pressure, abnormal blood lipids, cardiovascular disease, chronic kidney disease, and certain types of cancer.
So, how does one know if they have abdominal obesity? It all comes down to waist circumference. According to medical professionals, if a man’s waist circumference exceeds 90 centimeters, or a woman’s waist circumference exceeds 80 centimeters, it indicates abdominal obesity, even if their body mass index (BMI) falls within the normal range. This is an important distinction because abdominal obesity can go unnoticed in individuals who have an otherwise normal BMI.
To measure waist circumference accurately, one should stand in a standing position with their feet approximately 10 centimeters apart. Using a centimeter tape measure, the waistline should be measured just past the navel. It is crucial to relax comfortably during the measurement, ensuring that the tape measure is close to the body but not tight. The level of the tape measure should be parallel to the floor, and twisting the measuring tape should be avoided.
In addition to measuring waist circumference, calculating BMI is another valuable tool in assessing one’s weight appropriateness. The normal range for BMI should be between 18.5 and 22.9 kilograms/meter squared. However, values of 23 kilograms/meter squared or higher indicate that an individual falls within the overweight to obese range. It is important to note that BMI may not be suitable for athletes and bodybuilders as a measure of abdominal obesity.
Behaviors that contribute to the development of abdominal obesity include consuming flour, sugar, and high-fat foods like bakery products, sugary drinks, and fried or fast food. Additionally, leading a sedentary lifestyle or not engaging in regular physical exercise can contribute to the accumulation of abdominal fat.
However, there is hope. Abdominal obesity can be controlled and changed by adopting healthier eating habits and incorporating physical activity into one’s routine. The key lies in controlling the quantity of food consumed, determining appropriate food proportions, and making smart food choices.
To ensure a balanced meal plan, it is essential to consider factors such as gender, age, and physical activity level. The amount of food consumed should align with the body’s energy needs, which can vary based on these factors. For instance, children, teenagers, and men and women aged 9-18 years require 1,600-2,400 kilocalories per day, while adult males and females aged 19-60 years need 1,800-2,200 kilocalories per day. Elders aged 60 years and above should aim for 1,500-1,800 kilocalories per day.
To put these principles into practice, the “Healthy Food Plates” or “Theory 2:1:1” approach can be utilized. This guideline divides the plate into three equal parts. Two parts should consist of leafy vegetables, while one part should include rice or other whole grains. The remaining part should contain low-fat meats. The emphasis should be on consuming more vegetables than rice and reducing the intake of processed meats.
Furthermore, choosing healthier food options, such as unrefined grains like brown rice and whole wheat bread, is recommended. Leafy vegetables should be favored over starchy vegetables like pumpkin, sweet potatoes, and corn. Fresh fruits that are less sweet, like guava and apple, should be consumed in moderation. Low-fat, lean meats like fish, egg whites, and chicken breast are preferable over high-fat processed meats.
It is also important to pay attention to dairy product consumption. Skimmed or skim type milk and plain fresh milk or natural yogurt are encouraged. Drinking 1.5-2 liters of water per day is essential to prevent dehydration and aid in proper bowel movements.
However, even individuals with a normal BMI may still be at risk for developing abdominal obesity. In such cases, weight loss is recommended by reducing daily energy intake by 500-750 kilocalories. It is advised to consult with a dietitian or physician for personalized guidance. Alongside dietary measures, engaging in aerobic exercise for at least 150 minutes per week is encouraged.
In conclusion, abdominal obesity poses serious health risks and should not be overlooked. By being aware of waist circumference and BMI, adopting healthier eating habits, and incorporating regular physical activity, individuals can take control of their health and reduce the risks associated with abdominal obesity. Remember, it is never too late to make positive changes for a healthier future.]
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