The notion that your weight determines your health has been seriously debunked. Experts say calculations like body mass index (BMI) are completely outdated and a bad indicator of health because they only take into account weight and height. In addition to weight, it is important to understand what is happening inside your body. Just because you have a normal BMI does not necessarily mean you are healthy.What does phrase "skinny fat" really mean?
It took some time before this word became popular. Time magazine described people who were of "normal" weight but had serious health problems. Medically described as metabolic obesity, normal weight refers to people who are of normal weight or have a normal body mass index but are at same risk of health problems as people who appear obese on outside. However, we don't like term "skinny fat".
Is your diet dominated by sugar, salt, and processed foods? The last time you went to gym was in your freshman year of college? Poor diet and lack of exercise, as well as a sedentary lifestyle, can lead to metabolic obesity. Most of us are well aware of whether we eat a balanced diet and remain active on a consistent basis.There are some signs that can help you recognize a lean physique.
There are other clinical signs of metabolic obesity that you can discuss with your doctor, including:
Diet, exercise and lifestyle play a huge role in maintaining good health and prolonging life. Even if you have a normal BMI, high cholesterol and high blood sugar can increase your risk of heart disease and diabetes. Scientific studies have shown that poor diet and lack of exercise are also two key factors that increase a person's risk of developing cancer.
Excess visceral fat poses a great danger to people with metabolic obesity. Subcutaneous fat (also known as "belly fat") is layer of fat that lies directly under skin and is highly visible, while visceral fat is hidden deeper and surrounds internal organs. Visceral fat is strongly associated with metabolic disorders and insulin resistance, even in people with a normal body mass index. You've probably heard how apples and pears mimic body composition: pears tend to store fat in lower extremities, like thighs and thighs, while apples tend to store fat in belly. Apple-shaped people who accumulate fat in abdomen tend to have more visceral fat. Waist size can give you a clearer idea: Waist should be less than 40 inches for men and 35 inches for women. Cortisol, stress hormone, can also increase visceral fat stores in body.Regardless of your weight, there are things you can do to improve your health:
Keep hydrated. Did you know that up to 60% of an adult's body is water? If there's one thing you can do for your health, it's to start working on your hydration. Try lining up water bottles on table so you can see how much you need to drink for rest of day. Meeting your hydration needs can be easier if you have a goal and can visualize it. You can even fill a pitcher and store it in freezer as a reminder that it should be done by end of day.
Focus on fiber. Fiber-rich foods such as fruits, vegetables, and whole grains are rich in vitamins and minerals. In addition, fiber can help lower cholesterol as well as control blood sugar levels. Fruits and vegetables are also full of water and can help you reach your hydration goals without having to drink another bottle of water.
Start exercising. How do you spend most of day? Do you sit at your desk or lie on your couch almost 24 hours a week? A study published by European Society of Cardiology in 2019 found that 20 years of a sedentary lifestyle doubled risk of premature death. Regular aerobic exercise can also reduce visceral fat in your body. Consider finding a standing desk at work, or just try to get up and move around throughout day.
Invest in your sleep. Consistent sleep deprivation increases risk of several chronic diseases, including heart disease and diabetes. Promise to go to bed an hour earlier to avoid sleep deprivation. Plus, extra rest can give you more energy to work next day.