The Body Mass Index (BMI) is generally used to assess overall fitness, however, a new study has found that weight concentrated around the middle can be more harmful than obesity itself.
The waist to hip ratio is proving to be a better predictor of heart disease and other illness than BMI alone.
Participants were divided into six groups based on which of the three BMI groups they fell into, and whether they had a normal or high waist-to-hip ratio. Men whose waist measurement was 90 percent or more of their hip measurement were considered to have a high hip-to-waist ratio. The same was true of women; those with waists that were 85 percent of their hip size were classified as having a high hip-to-waist ratio.
Participants with normal BMI but a high waist-to-hip ratio had the risk of dying of cardiovascular disease, and the highest risk of dying from any causes among the six groups.
The risk of cardiovascular death was 2.75 times higher, and the risk of death from any cause was 2.08 times higher among normal-weight people with “central obesity,” compared with normal-weight people who had a normal waist-to-hip ratio.
“The high risk of death may be related to a higher visceral fat accumulation in this group, which is associated with insulin resistance and other risk factors,” said study researcher Dr. Karine Sahakyan, also of Mayo Clinic.
Men can be highly susceptible to accumulating belly fat and inactivity, poor diet and stress contribute to visceral fat.
Keeping your abs toned and your middle “whittled” is the best way to avoid disease and keep your heart strong.
It’s not easy to eat right all the time and even if you are you may not know that consuming fruit, for instance, with protein will inhibit your bodies ability to absorb the nutrients you are ingesting.
Taking certain supplements will help to insure that you are getting the nutrients you need everyday.
Bioavailability and absorption are two important factors when it comes to sufficient intake of micronutrients. For example, oxalates are a chemical found in tea. While herbal teas are good for you, this chemical can limit the bioavailability of several nutrients, like iron and calcium. Tea has become as much a staple in many diets as coffee or water – meaning your body may not be benefiting from your “perfect” diet.
Another common example is consuming milk with a meal containing eggs – it is highly unlikely you will absorb much of the calcium in the milk. Iron, found in eggs, binds calcium in the intestines, limiting absorption. Ideally, these two micronutrients should be consumed three hours apart, but do you really have time for that much planning and fretting?
Supplements, however, do not replace healthy eating and lifestyle choices.
Don’t let these feelings get in the way of your fitness goals. Instead, get your iron levels checked. Low-iron or iron deficiency anemia can lead to a host of symptoms including: tiredness, low-motivation and poor circulation.
It seems that cravings are kept at bay throughout the day and ghrelin, the hunger hormone, decreases when dessert was added leading to additional weight loss.
Bear in mind, the results don’t suggest that everybody should simply add a glazed doughnut to their morning meal. The study looked specifically at people eating strict low-calorie diets — 1,600 calories a day for men, and 1,400 calories a day for women. The research included nearly 200 nondiabetic obese adults, who were randomly assigned to one of two low-calorie diet groups; both were identical except for breakfast: one group (the lucky ones) ate a 600-calorie, high-carb, breakfast that came with a choice of a cookie, chocolate, cake or a doughnut for dessert. The other group ate a 300-calorie low-carb breakfast. Both breakfasts were rich in proteins, such as tuna, egg whites, cheese and low-fat milk.
Researchers have found that not all calories are created equal and that the types of calories you eat, particularly after losing weight, can have a profound effect on how efficiently your body burns calories and keeps off unwanted pounds.
The ideal diet that promotes a fast metabolism — that is, your body’s ability to quickly burn off calories — as well as promotes long-term health in terms of disease-free organs appears to be (surprise!) fresh vegetables and whole grains or any foods that reduce the surge of blood sugar after a meal.
Foods which are low glycemic seem to promote the best chances for weight loss and overall good health.
The glycemic index is the rate at which blood sugar spikes after a meal.
High glycemic foods cause a blood sugar surge and abrupt decline resulting in fatigue and hunger, where as food which measure low on the glycemic index produce a low steady supply of energy to the body and a less rapid decline thus no surge of hunger.
Unprocessed, whole foods offer the best results.
Clean and lean proteins such as nuts, beans, legumes, fish and egg whites can promote weight loss and provide the body with energy and satiety for long periods of time.
Eat several small meals during day and concentrate your most of your calories in the morning so you’ll have time to burn them off before going to sleep.
Dairy, eggs, whole grains, and fiber. If you usually skip breakfast, start with a glass of milk or a slice of cheese with whole-wheat toast. Or, if you wake up ready for a meal, have walnut-flaxseed oatmeal with some yogurt and blueberries.
Vegetables, beans, fruits, nuts, and whole grains. Think soups and salads.
Leafy greens and other vegetables, lean meats, fish, beans, and legumes.
Yogurt, berries, walnuts, red bell peppers with cottage cheese, whole-grain cereal with milk, and apples and cheese.
People struggle every day to lose weight. Many try with dieting alone while others incorporate exercise into the mix. If you have been trying to lose weight without success, there are a few things that you should consider. You want to be certain to lose weight in a healthy way to protect your general health and to ensure that you do not quickly gain back the weight that you have lost. Use the following tips to help you to drop those unwanted pounds and keep them off.
1. Know how much weight is safe to lose. This is extremely important as you could cause yourself to become unhealthy by losing too much weight too quickly. Measure your waist and calculate your BMI or Body Mass Index. Learn what numbers are healthy for you. What should you weigh based on your body type and height? This is an important number to know before you begin.
2. Eat more. This may sound strange considering you are attempting to lose weight but studies have shown that people who eat more frequently tend to lose more weight. Eating frequently keeps your blood sugar at a stable level and gives you the energy that you need for those workouts.
3. Don’t diet, make a lifestyle change. The most successful weight loss experiences are by those who choose to change the way that they eat forever. This does not mean that you cannot have another burger or ice cream sundae ever again. It simply means that you will begin to make healthier choices as a general rule. Add fruits and vegetables to your plate and avoid fatty foods as much as possible.
4. Remember to lose safely. Doctors agree that one to two pounds each week is a safe amount to lose. If you want to keep your weight off, you will need to lose it safely. Keep in mind that depending on how much you weigh now, you could lose more than two pounds for the first few weeks. After that, you should stabilize at a couple of pounds per week until you reach your goal weight.
5. Drink Water. This is a very important step. Water will keep your system cleaned out and promote overall good health. It will also help to flush impurities from your system and aids in weight loss. Drink at least eight 8 ounce glasses of water each day and add a few extra glasses on the days that you exercise.
This article was written by Hearing Aid, your gateway to a network of local independent Hearing Aid Dispensers covering the UK.