What Do You Mean by Visceral Fat?

 

Visceral fat is a kind of a body fat, which is very dangerous for your health. It is usually grown or wrapped around your abdomen including your major internal organs (such as- kidneys, liver, pancreas etc.) as well. Owing to accumulation of excessive amount of visceral fat underneath of your body, some dangerous health hazards may be developed in your body. It may triggers some critical diseases like- increasing blood pressure, cardiovascular disease, types-2 diabetes etc. These types of diseases usually have a very negative impact on human health.

 

Though most of us have some visceral fats in our body, it is very intense among the chronically stressed, sedentary people and of course those who follow an unhealthy diet.

Here I would like to discuss below about some details of visceral fat.

 

Why It is Developed in Human Body?

 

The reason of the development of visceral fat are multiples. Some are due to the unconsciousness of the people, which is called controllable reasons, and some are totally beyond of people’s control. Eating lots of fat rich and high sugar foods, following an inactive or sedentary lifestyle and obviously not going for long time exercises may be worst reasons to develop visceral fat. These types of reasons are usually termed as controllable factors. If you are a bit conscious about it, then you may be able to minimize some fats.

 

Some reasons, on the other hand, totally out of people control. These are likely aging, hormonal changes (in menopausal women), genetically pre-disposed to gaining visceral fat etc.

 

Is it Possible to Lose Visceral Fat Significantly?

 

Though it is hard to lose visceral fat at all, yet with great commitment (such as -proper lean dieting, cardiovascular activities, aerobic exercises) rather than some mere such types of spot exercises only( like –crunches or sits ups etc.) it may be possible to overcome the worst situation.

 

Healthy meal plan is also very important to help you with losing some visceral fat. You should bring a great portion of vegetables and fruits in your regular diet. The role of leans meats and high fiber foods in losing visceral fats is awesome. Be careful of drinking any types of sugary drinks or foods (like-fatty cheese or butter etc.) as most of the time these are full of saturated fat. During cooking, it is better to use oil from natural sources as this oil has high monounsaturated and polyunsaturated fats in it usually.

 

Another important thing to lose some visceral fat is your foods ‘portion size.it is difficult to control gaining visceral fat without maintaining appropriate portion size. Depending on different individual’s factors, portion size may vary man to man or woman to woman. So, get consulted with your doctor to know the perfect portion size for you. Without eating appropriate portion size, you can rarely shed you abdominal fat.

 

Few changes to your lifestyle also can help you to shed some visceral fats. Quitting chain smoking or excess drinking may help to lose visceral fat largely. Sound sleeping is one of the most important things that might help you to lose some visceral fats. Lowering stresses by praying to almighty as well as meditating may also help you to lose some visceral fats.

 

Danger of Visceral Fat

 

Visceral fat can be very dangerous factor to welcome multiple of dangerous diseases in your body. It has the ability to change the operating system of your body.

 

Possessing excess visceral fats has strong connection with the development of different types of risky diseases, these could be-

  • Arthritis
  • Coronary heart disease
  • Cancer
  • Depression
  • Diabetes
  • Stroke
  • Dementia
  • Obesity
  • Sleep disorders
  • Sexual dysfunction
  • Interfering normal hormonal function
  • It may causes inflammation to pathways etc.

 

So far you are well known how visceral fat can be dangerous for you if you cannot control it. If you can strongly follow some routine works then you may be able shed some visceral fat significantly. Fill your diet with non-starchy veggies, proteins and fats instead of high sugar and refined carbohydrates foods. Along with routine exercising, stress-reducing getting sound sleep is also very important to avoid gaining visceral fat.

 

 

How do you Measure Visceral Fat?

 

It is may be known to most of the people that it is hard to get rid of any types of fat so easily. If it is visceral fat, then it is even harder to get rid of it. The fat what is grown or wrapped around your abdominal including internal major organs like-liver, kidneys, pancreas is called visceral fat. It is a dangerous type of fat correlated with different health hazards (like-high cholesterol, Alzheimer’s, diabetes etc.) what you hardly can reduce easily. It is very different from subcutaneous fat. It is important to keep your visceral fat in check always by measuring it time to time. Without using any expensive machine, you may yet be able to find how much visceral fats you are currently carrying.

 

Unlike other fats visceral fat rarely moves from its area .It stays in the same rounded shape whether you are standing up, lying down or sitting.

 

Therefore, for healthy weight management it is also important to measure your visceral fat.

 

Here I would like to drop a clue for you by what you may measure your visceral fat.

 

The Way You Can Measure Visceral Fat

 

Despite so many ways to measure, your visceral fats it is may be precise to get it measured by using an imaging machine as it stays around the internal organs. Measurement of visceral fat by using machine is often done by doctors. Nonetheless, using machine to measure the amount of visceral fats is also recommended for the people who are suffering from diabetes and high cholesterol levels. So using machine (like-CT scan) than trying at home to measure visceral fat may be far more effective to get the best result in finding how much visceral fat you are currently carrying.

 

Using bioelectrical impedance machine to measure visceral fat can be most accurate one for public measure their visceral fat. The bioelectrical impedance machine uses an electrical current what has the ability to distinguish between fat tissues. To measure visceral fat using bioelectrical impedance machine you may need to bear a cost of around two hundred dollars to three hundred dollars.

 

On the other side, you can also measure your visceral fat by taking a circumference measurement of your hip and waist.by this way; you can learn your waist to hip measurement ratio. However, it is considered as an easy way, but not that much entirely appropriate way to get your visceral fat actually measured.

 

In this system of measurement, you need to simply measure the each circumference with using a tape measure around the largest point. Now divide the waist measurement with the measurement of hip. If you get the number, worse than 1.0 for male and 0.85 for female that means you are carrying excessive visceral fats.

 

For example- a ratio of 36 to 40 is considered as good for male.

 

Therefore amount of visceral fat that has been measured may not be all visceral fat, there some could be from subcutaneous fat too.to see how much fat is exactly measured as visceral you can calculate by measuring fat both when you are standing and at the time of lying as visceral fat remain unchanged in every position.

 

Whatever you think about visceral fat, it is really a big barrier for them who want to lose their weight. Moreover, it is located in the area where most of the people want to shift their weight to some extent. So to make your body get rid of excess visceral fat, it is essential to measure the amount of visceral fat that has already been grown or are still being grown around your body. Hence, select the suitable medium for the measurement of visceral fat that will comfort you every way.

 

 

Why Visceral Fat is Dangerous?

 

My dear readers as you are very health conscious; here I would like to write you something about the danger of visceral fat on your health. In my last few articles, you may have learnt something on visceral fat and how to measure them out. Here I would like to narrate you some adversity of visceral fat usually put on your health. Therefore, it is not a new type of fat at all but wrapped up inside your internal organs without even giving you any noticeable sign. You may be a thinner one but so what you may still carrying a huge amount of visceral fat inside you.

 

Why the visceral fat is dangerous is a bigger description to narrate. Excessive Visceral generally promotes different type of complexities in human body. Some of them can utterly be life threatening. That is because; visceral fat is very dangerous for your body. So, to stay healthy these types of fat should not be ignored at all.

 

The Danger of Possessing Excessive Visceral Fat

 

Here are described some of the dangers which are usually result of excessive visceral fat in human body.

  • Abnormal increase of visceral fat is usually connected with the development of different metabolic diseases. There is also a possibility of developing type-2 debates as well as more chance of developing cardiovascular disease as well.
  • According to a study, there may be a chance of development of both sex hormones abnormality and an utter rick of breast cancer among women due to the visceral fat portion of the body.
  • Excessive visceral fat sometimes plays role as endocrine cells, which usually release different types of hormones and some other compounds into human body. These hormones and compounds usually have a greater effect in your body. Therefore, the worst thing about these is, it may interfere or hinder the normal release of your body hormones. Can you assume how it would if they try to invade and hinder your body organs’ normal functioning!
  • Your immune system also may be disturbed by the increase amount of excessive visceral fat. The negative effect of visceral fat reaches even at your immune system. It may have the ability to make a crash to your immune system.
  • You may know that possessing excessive weight may be one of the risk factor for getting developed gallstones in both men and women. Particularly women are considered to be more prone to develop more gallbladder stones in them due to carrying excess amount of visceral fat in their body.
  • Your portal vein may also be disturbed due to increase of excessive visceral fat. Portal vein in your body generally drains blood that are from intestines and transfer it into liver. Thus your vein is straggled by visceral fat before entering your liver. Therefore, the cells of visceral fat may secret a multitude of substances that are able to increase triglycerides as well as the level of blood glucose in your body. But at the same time it reduces the good cholesterol that is HDL from your blood.
  •  Another bad thing is about excessive visceral fat is guilty to deteriorate the health condition of colorectal cancer affected people.in a study it is also found that visceral fat has a link with the development of intestinal cancer in human body.
  • Excessive visceral fat may lead you to be enlisted in the chart of people who suffer from Dementia. Dementia is a kind of a disease what means losing control over your mental ability. In case of sever dementia you may be compelled to depend on others owing to being unable to take care of yours. The possibility of getting attacked by Demetria is more prone among elderly people around seventies to eighties who carry excessive visceral fat.
  • It may also cause inflammation in your airways and disturb your lungs as well.it has the ability to make your air passage extra sensitive that may even lead you to asthma as well.

 

Besides above pointed complexities excessive visceral fat may also some other still unrecognized or recognized diseases as well.

 

Doings to Defend Gaining Visceral Fat

 

Here are some do’s and don’ts to avoid gaining excessive visceral fat particularly if you are trying to lose some weight or want to live free of few diseases these  usually caused by excess visceral fat.

  • Say no to go under liposuction thinking it as a quick fix to visceral fat.
  • Do not get too stressed too often, as stress hormones are responsible to deposit fat around your internal organs.
  • Do any types of stress relaxing exercise that comforts your stresses.
  • Smoking may also be responsible in developing the excess abdominal fat into your internal organs as it has been found in a study. It causes chronic inflammation may be created in your body.
  • To avoid gaining abnormal visceral fat you need to ensure a sound sleep as well. Aiming for seven to eight hours may be better to ensure a quality sleep each night.
  • The most important thing is to give mind in keeping out sometime to pray to Almighty to relive some stress that obviously give you a good result in relaxing your stresses.
  • Go for any kind of exercise that will be healthy in reducing visceral fat from your body.
  • How about if you bring some changes to your diet. Your diet should not be adorned with such foods, which usually trigger weight gain or pave the path smoother to let the visceral fat grown up. Besides these, there may be some other formula as well to reduce your visceral fat.

 

In essence, most of the time it is seen that people usually concentrate on their outside appearance rather than inside. However, in case of visceral fat is exceptional as this fat are packed around your internal organs. It may seem to you that having not that much fat in your body what is really untrue. Whatever it is, be careful of having excess visceral fat in your body. Otherwise, you may suffer long run because of possessing excess visceral fat.

 

 

Health Risk of Visceral Fat

 

Visceral fat is a kind of a fat that can go fully unnoticed due to incapacity to see it with a naked eye. It is an invisible type of fat that usually found in the depth of abdomen and wrapped around your internal parts (such as- pancreas, intestines, liver etc.) of the body. It also affect the entire function of breaking fats and sugar as well. It is because of the released protein and hormones. Unlike other fats, it is very dangerous type of fat for your health. It may cause various risk factors for your entire health such as-causing utter inflammation, risk of damage of arteries and can affect your liver as well. It generally is diagnosed by using some machine test like MRI, CT-scan etc. In MRI, as an effective medium to diagnose visceral fat, researchers can locate the position of visceral fat and estimate the amount of visceral that has already packed in the internal side of one’s body. It also can be measured by taking internal picture of the abdomen as well.

 

Therefore, people often try to lose their weight by losing bad fat. But in reality all fats are not made equal. And most of the people even don’t know about all kind of fat as well. Fats usually are come in two way in your body. Subcutaneous and visceral fat. Subcutaneous is usually noticeable and on the other hand, visceral fat is unnoticed able fat. Hence, comparing to subcutaneous fat, visceral fat is more dangerous one for human health to stay healthy. Visceral fat causes different types of health hazards including-heat disease, strokes, type-2 diabetes and other chronicle diseases as well. Visceral fat may be termed as a silent killer for your health.

 

Reasons for Gathering Visceral Fat

 

There are some vested factors what may usually cause visceral fat mess in your body. These are likely-your diet, your level of physical activities as well as your genetic makeup are also considered one to be responsible for gaining visceral fat in your body. So having a diet that is not that much friendly with visceral fat and having little or no physical activities may lead you to store more visceral fat in your body.

 

Why too much Visceral Fat is bad?

 

The worst things what made visceral fat a bad one is discussed below-

  • Cytokines is an immune system chemical what is usually emitted by visceral fat. Due to  increase of too cytokines in human body causes imbalance to health that results health hazards like- diabetes and heart disease may be occurred
  • Your blood lipid production also be disrupted by the chemicals emitted by visceral fat.as a result of it your overall high cholesterol levels goes up and the level of good HDL cholesterol, on the other hand, goes down.
  • These types of chemicals are also liable for the creation of insulin resistance in your body. Due to the insulin resistant cells of liver and muscle become unable to respond properly to insulin.as a result of it glucose in your body is prevented from entering body cells as well as glucose levels are allowed in blood to rise what results blood sugar levels spike up and pave the to gain weight as well.

 

Visceral may trigger Following Health Risks

 

Though men are more prone to develop the health risk due to increase of visceral fat, still women should be also be careful of it as well. Here are some health hazards these are result of excessive visceral fat. These hazards along with some other are considered as health risks of visceral fat.

  • High Blood Pressure
  • High Cholesterol
  • Heart Disease
  • Stroke
  • Breast Cancer
  • Colorectal Cancer
  • Dementia
  • Type 2 Diabetes:
  • Alzheimer's disease
  • Coronary Artery Disease
  • Metabolic Syndrome etc.

As visceral fat is considered as hidden health risk, everyone should be aware enough about the health risk of visceral fat. So try to test you visceral fat level what is usually termed as body composition analysis. Taking these types of visceral fat test, you may be able to know about the amount of fat grown inside your body and of course about your overall health condition as well. To get rid of the attack of visceral fat both men and women should equally be cautious about it.

 

 

What is a Good Visceral Fat Level?

 

It is hardly possible to narrate you about good level of visceral fat. This is because, it is considered as a dangerous type of fat for human health. Excessive level of visceral fat usually links with some dangerous health hazards including high cholesterol, heart diseases, stroke, cardiovascular disease, and Alzheimer’s etc. So if you can keep your visceral fat level in a tolerable stage, it may not harm you that much. But it is not an easy process to do it. Because, visceral fat is totally unnoticeable from outside. Being a thinner one, you may still carrying visceral fat into your internal parts of the body. That is why, most of the time it becomes impossible to keep it at a healthy or tolerable level.

 

Good Level of Visceral Fat

 

There are very rare tools available to find out the healthy level of visceral fat into your body. But a measurement scale which is familiar as Tanita scale introduced by Tanita can be used to figure out the visceral fat level. You can find the range of visceral fat level from 1 to 60 in this scale where 1 to 12 is considered as  healthy and 12 to 60 is considered as unhealthy or excessive visceral fat level.

 

But before putting the value on the Tanita measurement scale you need to measure your visceral fat portion. In number of ways, you can measure your visceral fat portion. Some of them are costly and some are cheaper. It may be better to get tested under machine test or lab test. You can measure your visceral fat by using CT-scan, MRI or bioelectrical impedance machine, which will be a bit costly but may be an appropriate one.

 

If you seek a cheap and easy option to do it, then, go for waist circumference measurement, which may not give you appropriate result.

 

Doings to keep Visceral Fat at So-Called Good Level

 

Here are some tips you may follow to keep your visceral fat level at so-called good or considered level.

  • A nutritionally enriched diet plan may help you to keep your visceral fat level at a good considered level.
  • Limiting fat intake is a good step to keep your abnormal visceral fat at a healthy level. It may be better to limit it I between 20 – 30 % of overall calories. Be careful in consuming saturated fat as well. It should come in less than 7 %.trans-fat is considered dangerous types of fat for your body weight. Because it does not help to keep your visceral fat at a good healthy level. Hence, it should be avoided strictly.
  • Eating good type of fat like -monounsaturated fat may also help you to keep your visceral fat a tolerable stage, which is termed as good level. Sesame or olive is a good source of monounsaturated fat.
  • Eating fresh vegetables and fruits are also a contributory option to keep visceral fat at good level. Try to bring significant amount of fresh veggies and fruits in your daily diet.
  • Eating healthy oil like-sunflower, coconut, avocados oil in your diet may accelerate your journey as well.
  • Good amount of fiber is essential to be included in your diet as fiber is very effective in reducing abnormal visceral fat and help you keep it at good level.
  • Burning calories with exercise usually help you to shed extra weight. Hence, Exercising regularly for a certain period of time may bring significant change at your visceral fat level.
  • Doing cardiovascular can be a good option to keep visceral fat at good level as well. Aerobic exercises like- jogging swimming, hiking, biking, and walking, for around 2 and ½ hour to 3 hours every week may be very effective in keeping visceral fat at good level.
  • A significant change in your lifestyle is very important to get succeeded in keeping visceral fat at healthy level. Being a chain-smoker, or a drinker or a late comer at bed can be responsible for not letting you stay on a good visceral fat level. So these types of habits should be change to stay on a good visceral fat level.
  • Not eating toxicant and chemical contained foods may also help you keep your visceral fat at good level.
  • You may go for some stress relieving exercises. Since, feeling too much stressed is also guilty for not allowing you at a good level of visceral fat.
  • Ensuring good sleep can be a good weapon to help you keep visceral fat at good level.
  • Eating fresh plant-based diet can be another maneuver to keep your visceral fat in checked.

So to keep your overall health condition okay, it is important to the  amount of your visceral body fat under control. It is described so many times that how dangerous visceral fat can be if it is not controlled properly.in this  regard, above mentioned clues can play an important role to help you keep visceral fat at good healthy level.

  • Ab Workout For Women

    Naturally women have wider pelvis and longer waist than men. As a result for women it’s slightly tough to achieve flat AB by losing belly fat. In order to get flat AB women need to give a little extra effort. By doing some specific AB workouts women can get their desired flat AB. Let’s have a look at these AB workouts.

     

    Plank Crawl Out

     

    plank

     

    1. Stand up and keep your feet together. Bend at your hips and try to touch the ground.

    2. After your fingertips touchingthe ground you need to walk your hands out until you arrive at a push-up position.

    3. Crawl your way back up to the starting position by inching your hands backwards.Then pick your hips up. When your feet are flat on the floor then bend at your hips one more time.After that lift your back up to the standing position.

    Side Plank

     

    side

     

    1. Start on your left side.Keep your elbow under your shoulder.At this time your forearm should be perpendicular to the body.
    2. Place your one leg in front of another leg. Then Compress your AB.
    3. Lift your hips off the ground.Do it until your body makes a diagonal line from your shoulder to your legs.Hold near about 45 seconds.
    4. At last exchange sides and repeat the whole process.

     

    Reverse Crunch

     

    reverse

     

    1. Seat on a tool.Bend your knees at 90 degree angle. At this time you should keep your feet flat.
    2. Put your arms forward so that your palms can face each other.
    3. Pull your belly button toward your spine.Try to curve your spine into a C shape.
    4. At last return to the starting position and repeat the whole process about 15 times.

     

    Boat Pose

     

    boat

     

    1. At first sitstraightand bend your knees.Keep your feet flat on the ground.
    2. Sit on your hip and lift your legs off the ground.
    3. Extend your arms and keep your palms up. At this time your body will form a V shape.
    4. Hold this position for near about half minute.

     

    Alligator Drag

    It’s a special kind of AB workout. For thisAB workoutyou need enough space to move and something that will slide easily on the floor. You can do this AB workout on tiles floor.You can also do it by puttingtowel or plastic bag on the carpet.

    alligator

     

    AB workouts for women

  •  

    There is a misconception already developed among some people that they think burning calorie and burning fat is the same thing. But it is absolutely wrong. However, through burning fat, we truly can burn some calorie but with burning calorie, we hardly can burn fat proportionately.

     

    Why we cannot burn fat proportionately while burning calorie?

     

    The reasons why we cannot burn fat the same as burning calorie Stated below-

    As our calorie generally comes from three major components of foods these are likely-protein, carbohydrates and fat portion.so if you want to lose some weight through exercising then definitely your body starts burning calories, which came from carbohydrate portion in your body. Conversely, if you want to burn calories from your stored fat, your body demands oxygen available there. Except getting enough oxygen required by your body will be unable to burn stored fat rather lose water weight instead. Consequently, your body’s metabolism process start slowing down that causes even weight gain. On the other hand, if you can keep your heart rate in a target zone while doing exercises only then you can assess   the amount of oxygen your body needs to start burning stored fat. Though the target heart rate varies person to person but comes exactly the same way through aerobic exercises. Depending on what types of workouts you are taking and how intense it is, heart rate varies person to person. If your workout is more intense, the faster your heart needs to beat in order to supply your muscle with oxygen. With lower heart rate, only fat will be consumed as your main energy source. On the other hand, highly- intense exercises causes burning of higher rate of glucose.

     

    The Way We Can Burn Fat Technically

     

    Perhaps, so far we know that burning calorie is not the same thing as   burning fat .Anyways, let me discuss how we can technically burn both calorie and fat! During workouts at first your body uses huge calories that come from carbohydrates for energy. Whenever carbohydrates get depleted, instantly your body needs additional energy to fuel physical activity that comes from triglycerides which are released from fat cell.

     

    For example-

     

    If you   want to burn calories and fat at a time, you are to burn 3,500 calories more than your consumption in case of burning a pound of fat.in such way; you may burn both calories and fat   technically.

    Moreover, if you burn more calories than consumption forces your body to access energy stored as fat. Similarly, if you want to burn fat without increasing consumption of calories denotes that your body use more of the calorie you consumed and store less of them. Thus, you can lose your weight.

     

    The Truth About Losing Fat

     

    According to American council on exercise fat burning zone is considered as a myth .because, to lose weight and body fat, you definitely have to create a calorie deficit.

     

    For example-

     

    If anybody eats more calorie continuously than spends it, he will not be able to make a dent in body fat. If he starts exercising even after depletion of storage carbohydrates, as early as he provides his body more calorie than its needs, surly the excess portion will be stored as triglycerides. Here he is necessarily burning calories but storing fat. However, sometimes he may burn some fat through exercising but the outcome is not that permanent.

     

    The basic difference between burning calories and burning fat is generally up to the sort of fuel our body is using. If you are unable to work out long for long time but having too much foods and drinks instead, it will be difficult to reach yourself at fat burning zone. But you can certainly go there if you can follow few factors that involved here. Such as- through more exercising and less eating or make a combination of both in a planned way. Don not forget that  burning calorie does not mean burning fat only as discussed before.so you should start focusing on losing fat through exercising as cannot lose your stored fat just from burning calories particularly. So it is always a wrong belief among people that burning calorie and burning fat is the same thing which is absolutely wrong.

    Burning Fat vs Burning Calories

  •  

    bmi

     

    What is BMI?

     

    bmi1

     

    BMI is the short form of the term Body Mass Index. It refers to the screening tool which can help individuals to determine whether he/she is overweight, underweight or healthy according to the height and weight.

    It’s the quickest and simplest way to screen the fitness of a person. The range of healthy BMI score is among 20-25. So, if someone has a score below the 20, then it necessarily signifies that he/she is underweight. This underweight problem can pave the way to malnutrition problem after certain period of time.

    On the other hand, if someone lays in the values greater than 25, then it signifies the overweight problem. This problem can lead the way to numerous diseases likely obesity, diabetes, cardio vascular etc.

     

    How to measure BMI

    An organization named ’Belgium Statistician Adolphe Quetelet’ was responsible to develop the BMI theory/formula nearly 150 years ago. From then to now on it is one of the widely recognized formulas around the world to determine ones fitness. The calculation can be done by couple of ways, such as

    1. Metric BMI formula
    2. Imperial BMI formula

    These two ways are very simple and easy way to determine the BMI. Now, here I am going to discuss briefly about the catch of this formula. You can easily learn it, if you can spend some time to read over.

     

    1. Metric BMI formula

    In this particular formula BMI is measured dividing weight (kilograms) by height in Meters squared (Kg/m²). The formula in words-

    Weight (kg)/ Height (m²)

     

    2. Imperial BMI formula

    In this formula, first of all you have to multiply your weight in pounds by 703. Then divide the number by your height in inches squared.

    Weight (lbs) ×703/ Height (inches²)

     

    BMI categories

    I have already discussed the catch for understanding ones condition in BMI. If it was not enough to get into the point, then you can take a look at the following table given below. The standard weight status categories associated with BMI ranges for adults are shown in the table

     

    BMI

    Weight status

    Below 18.5

    Underweight

    18.5-24.9

    Healthy

    25.0-29.9

    Overweight

    30.0 and above

    Obese

     

    The World Health Organization (WHO) international classification of adult underweight, overweight and obesity according to values of BMI

     

    Classifications

    BMI (kg/m2)
    principal cut-off points

    BMI (kg/m2)
    additional cut-off points

    Underweight

    <18.50

    <18.50

    Severe thinness

    <16.00

    <16.00

    Moderate thinness

    16.00-16.99

    16.00-16.99

    Mild thinness

    17.00-18.49

    17.00-18.49

    Normal range

    18.50-24.99

    18.50-22.99
    23.00-24.99

    Overweight

    ≥25.00

    ≥25.00

    Pre-obese

    25.00-29.99

    25.00-27.49
    27.50-29.99

    Obese

    ≥30.00

    ≥30.00

    Obese class I

    30.00-34.99

    30.00-32.49
    32.50-34.99

    Obese class II

    35.00-39.99

    35.00-37.49
    37.50-39.99

    Obese class III

    ≥40.00

    ≥40.00

     

    BMI calculator and chart

    You can easily measure your BMI by fill in the gaps of this given calculator. At first enter your height, and then your weight. After filling this two fields, please Click on the button “Calculate your BMI’ to get the result. For your better understanding and to help you determine your BMI, there is a chart given below. It is termed as BMI chart. Different shaded area signifies the values whether you are healthy, overweight, obese or extremely obese.

    Body mass index chart - weight from 95-245 pounds

     

    Determine the BMI

  •  

    eat

     

    Distracted eating refers to the condition of consuming food while someone is distracted from eating by playing games on cell phone, doing work in computer, watching television and so forth. It’s more likely to the term eating amnesia, which can drive people to the irregular metabolism process.

    This disturbed metabolism can pave the way to more weight gaining ever since you realized. Multitasking tendency, hurried or distracted eating make the way smoother to the habit of overeating and obesity.

    A team of health scientist from the University of Birmingham conducted a research to figure out the differences between distracted eating and its consequences on the body weight. To conduct this study, they have made two distinguish group consisting of same number of people.

    One group was eating their meat while watching television and another one were not. They published the result of studies in the journal named ‘American Journal of Clinical Nutrition’. They concluded the research with major key results. These are likely-

     

    • If people are being distracted or not able to pay attention to the meal, what they are eating, then they usually tend to eat more than the typical meal. This is the outcome from first group.
    • The second group who were paying attention to their meal usually tended to eat less from the other group. They ate less at their meal and later on the following day.

     

    The result found from the studies make the good senses about consuming calories and its variation. The calorie consumption awfully differs for distracted eating. The hunger is not only the catalyst to make variation in eating habit. Rather, concentration plays the vital role in this particular fact.

     

    How to get rid of the habit of distracted eating?

    Although it’s very hard to change any habit once acquired. Distracted eating is also the same. It doesn’t make any difference. But, nothing is impossible to change if we ought to do. There are few things can be followed consistently to get rid of this habit. Such as-

     

    1.  Keep all the work away while eating the meal

    The first and most important thing is to keep away all the work while eating the meal. It’s inevitable to complete all of the work before taking your meal.

     

    2. Watch your food while eating

    There is a very common trend among the people to not watching the food while doing multitasking job at the time of eating. So, you have to be determined to watch your food to enhance the taste of eating. Your blind eating will certainly lead the way to overeating. Once you can watch your food, then you determine whether this food enough for you or not.

     

    3. Budget your time properly

    You have to budget your time and don’t get involved any kind of work while eating the meal. If you can do the budget accordingly, then no matter how tough it is, you can easily figure out ample of time to eat your meal. Be technical and tricky in budgeting your time.

     

    4. Know about the calories you are consuming

    Calorie is the most important issue for losing weight. It’s considered as the principal key to success in this particular issue. It‘s not very tough to know about the calorie. You don’t even have to be a rocket scientist to get the catch of INS and out of calorie. You can simply learn it by reading the nutrition facts tagged on the food label.

    Besides, you can also make a guess if you can figure out the food elements in your meal. Carbohydrate and protein produces 4 calories per 1 gram of serving, whereas fat produces near about 9 calories per 1 gram serving.

     

    5. Set your personal goal and feel the difference of distracted eating

    It’s very essential to set your personal goal while you are on the way to lose weight. Your goal can drive you to stay apart from all kinds of bad habits like distracted eating. Once you can realize the differences, then you could help it happen in course of time.  

     

    Distracted Eating

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    Losing weight requires calories cut down and regular exercise. But there are some people who are still not losing weight following this principle. Most of the time it happens due to weak metabolism system. Although, many people have little idea regarding the term metabolism.

     

    Metabolism

    Metabolism is a sum of chemical process, which goes on frequently in our body, and it keeps our organic function like digestion, breathing, cell repairing process smooth at the same time it helps us to stay alive. To continue this system or process, it needs energy. The required amount of calorie to keep this process on is called basal metabolic rate. Around 40%-70% of your daily energy consumption is account for metabolism process. You can calculate the required energy for your metabolism process online.

    The BMR varies with people to people depending on the age, gender, weight and genes factor. As you are aged, the BMR also tend to decrease. On the other hand, men require more energy as they have fast metabolism process than that of woman.

     

    How to increase metabolism to lose weight

     

    Have protein diet

    You have already known that protein rich foods takes more time and digestion effort so it helps to burn more calories than other foods. Even it resist your appetite so that you lose weight faster.

     

    Keep dairy foods in your meal 

    Metabolism is boosted if you include dairy foods in your meal as dairy foods is loaded with calcium. When you consume more calcium, it helps to stop emitting hormones that causes fat production. You can burn some extra pounds of fat by just including some low fat dairy foods such as yoghurt, cheese, skim milk in your daily meal.

     

    Heavy workouts

    Workouts is the primary activity for losing weight but if you perform some heavy exercise you will have higher metabolism for rest of the day.

     

    Workout less but frequently

    You can raise your metabolism by doing workouts for less time but frequently. Do three smaller 5 minutes workouts with high intensity.

     

    Drink ice-cold water

    Water not only promotes better digestion but also helps to boost metabolism. When you drink ice-cold water, your body has to raise metabolism rate to make water warm.

     

    Drink green tea

    Your metabolism will be boosted by 4% with a simple green tea. Green tea breaks down fat elements of the body. In an experiment, it is seen that some people decreased their weight by two times by taking green tea supplements.

     

    Spicy foods

    Do you like spicy foods? If you don’t, then start loving spicy foods. From a recent study paper, it is known that you can boost your metabolism 8%-20% within half an hour of eating spicy foods. You just add some cayenne pepper or mustard in your daily recipes.

     

    Besides, your thyroid function also regulates your metabolism process. If you improve your thyroid function including more seafood, nuts, seeds, your metabolism rate must be increased. Develop drinking habit of caffeine as it improves fat burning metabolism.

     

    How to Speed up Metabolism to Lose Weight

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    People with excess obesity lives in danger of various health complexities, sometimes these complexities become life threatening for them. In this terrible situation only dieting or exercise does not work properly. Excessive obesity hinders the normal lifestyle. Obese People are sometimes being proved as unfit to work at home and outside. So it becomes a huge problem for earning livelihood as well.

     

    That awfully unfavorable situation sometimes necessitates taking big decision. No matter how complex or difficult the process is, people will try hard to get rid of this curse.

     

    Bariatric surgery is one of the complex ways to get rid of the obesity problem. After failing on various approaches, bariatric surgery is the one last solution of this problem. Weight loss surgery or bariatric surgery is considered as a sort of magic solution, which can make your life comfortable and enjoyable. Bariatric surgery helps to reduce 30%-50% of body weight within a very short span of time.  

     

    But taking this decision is not that easy. It needs a commitment and determination to change the lifestyle for the rest of the time you live after this surgery. You can’t eat as much as you eat before the surgery. You have to follow a proper diet and exercise schedule alongside. Otherwise all the effort to lose weight will go in vain.

     

    Bariatric surgery refers a complex surgery that is done on the stomach or intestine by squeezing the stomach with an adjustable band. This band makes the stomach narrower; as a result the patient will feel fuller at stomach after eating a small amount of food. For instance, if a normal stomach holds 6 cups of foods as a standard amount, after bariatric surgery stomach will hold only one cup of food. This restrictive amount of food forces to lose weight. Depending on the patient’s age, sex, health condition etc usually three types of bariatric surgery are conducted. These are likely-

    • Adjustable gastric band
    • Sleeve gastrectomy
    • Gastric bypass

    As I have already mentioned that it is a complex surgery so you must follow a certain procedure before and after the surgery.  Here I am suggesting some dos’ and don’ts before and after the surgery.

     

    Before the surgery

    • Stop taking Aspirin, herbal products and heart medication before a week ago of the surgery.
    • Patients with diabetes must stop oral medication before 24 hours of the surgery. Ask your doctor about other medication that should be stopped.
    • You have to start taking liquid diet before 48 hours of surgery. As a liquid diet, you can take apple juice, white grape juice, coffee or tea with no sugar.
    • On the day to surgery you can take prescribed medication with small amount of water.

    After the surgery

    • When your surgery is done, you must keep moving your body. Sitting idly will not improve your situation. Don’t sit for an hour at a time. Walk 5-10 minutes in each and every hour.
    • Try to perform aerobic activities 3-5 times every week for 30 minutes.
    • Many patient faces dehydration after surgery for not taking enough water. You must drink a cup of water in every an hour. But don’t drink caffeine and carbonated drink.
    • It will not be right to swim till two weeks after the surgery. But you can take regular shower on daily basis.

    People having bariatric surgery may have some other health related problems. Some alleges that they feel depress after the surgery. After losing weight excess skin is another problem that needs another corrective surgery.

    Yes, there are some side effects of bariatric surgery. But the chances of side effects are not much serious. People may face bleeding, infection on the sewn parts of the intestine, diarrhea etc. It happens only then if you do not follow the prescription of the doctor. It may happen over the lifetime as I have already said that this surgery needs a lifetime commitment. Any negligence can aggravate the problem. You have to follow proper diet and perform physical activities. Stay in touch of doctor if any complications are appeared.

    It is said the risk of surgery are far less than the risk of having obesity. It removes the other health related problems. It can make your life longer and enjoyable.

     

    Facts to know about the bariatric surgery