Thursday, 29 September 2011
Metabolic Rate
What is Basal Metabolic Rate (BMR)?
The Basal Metabolic Rate (BMR) is the number of calories the body needs when at rest.
The speed of your metabolism is determined by many factors such as gender, age, muscle mass compared to body fat and the amount of physical activity undertaken on a regular basis. In general, Male's rates are higher than females because of the testosterone hormone and their higher muscle level.
Male's rates are fairly consistent and tend to stabilise about age 50 when testosterone start levels drop slightly. Women's rates increase during pregnancy and even higher when breast feeding, but drop when they go through menopause.
Why is monitoring the Basal Metabolic Rate important?
Understanding the Basal Metabolic Rate will allow a user to monitor the number of calories their body requires according to their physique and lifestyle. The more muscle or general activity a person takes the more calories required - a diet and fitness program can be based on this information.
The Basal Metabolic Rate level also decreases as the body ages. However the Basal Metabolic Rate will increase through a regular routine of cardiovascular exercise and increased activity.
What is Metabolic Age?
Metabolic Age Rating indicates what age level the user's BMR is currently rated at.
Basal Metabolic Rate decreases, as one grows older. Children have a higher BMR than adults due to the required energy to fabricate human tissue. BMR in children tends to peak at age 16/17.
Why is the Metabolic Age Rating important?
The monitor will calculate your BMR and an age will be given relating to statistical information collated during our extensive research.
If the age indicated is higher than the user's actual age then the user needs to improve their Basal Metabolic Rate. Increasing exercise levels will build healthier muscle tissue which will burn more calories consequently improving the user's metabolic age rating.
Results range guide
12 - 50 years
Displayed at increments of 1 year
Example
A 30 year old woman with a 35 year old Basal Metabolic Age rating would need to address her fitness and health programme in order to lower her BMR rating.
HomeTanita ProductsWhat Are You Made Of?
Body Fat & Visceral FatBody WaterMusclesBoneYour MetabolismCalorie IntakeYour PhysiqueAthletic BodiesA Note For WomenHealthy LivingUsing your monitorUser ReviewsIn the mediaNeed More Info?Contact Tanita WorldwideCompany ProfileTanita DistributorsPrivacy StatementFeedback
The Basal Metabolic Rate (BMR) is the number of calories the body needs when at rest.
The speed of your metabolism is determined by many factors such as gender, age, muscle mass compared to body fat and the amount of physical activity undertaken on a regular basis. In general, Male's rates are higher than females because of the testosterone hormone and their higher muscle level.
Male's rates are fairly consistent and tend to stabilise about age 50 when testosterone start levels drop slightly. Women's rates increase during pregnancy and even higher when breast feeding, but drop when they go through menopause.
Why is monitoring the Basal Metabolic Rate important?
Understanding the Basal Metabolic Rate will allow a user to monitor the number of calories their body requires according to their physique and lifestyle. The more muscle or general activity a person takes the more calories required - a diet and fitness program can be based on this information.
The Basal Metabolic Rate level also decreases as the body ages. However the Basal Metabolic Rate will increase through a regular routine of cardiovascular exercise and increased activity.
What is Metabolic Age?
Metabolic Age Rating indicates what age level the user's BMR is currently rated at.
Basal Metabolic Rate decreases, as one grows older. Children have a higher BMR than adults due to the required energy to fabricate human tissue. BMR in children tends to peak at age 16/17.
Why is the Metabolic Age Rating important?
The monitor will calculate your BMR and an age will be given relating to statistical information collated during our extensive research.
If the age indicated is higher than the user's actual age then the user needs to improve their Basal Metabolic Rate. Increasing exercise levels will build healthier muscle tissue which will burn more calories consequently improving the user's metabolic age rating.
Results range guide
12 - 50 years
Displayed at increments of 1 year
Example
A 30 year old woman with a 35 year old Basal Metabolic Age rating would need to address her fitness and health programme in order to lower her BMR rating.
HomeTanita ProductsWhat Are You Made Of?
Body Fat & Visceral FatBody WaterMusclesBoneYour MetabolismCalorie IntakeYour PhysiqueAthletic BodiesA Note For WomenHealthy LivingUsing your monitorUser ReviewsIn the mediaNeed More Info?Contact Tanita WorldwideCompany ProfileTanita DistributorsPrivacy StatementFeedback
Bone
Bone Mineral Mass
What is this?
The Bone Mineral Mass feature, which appears on selected Body Composition Monitors (Innerscan), indicates an estimated weight of bone nineral mass. This result is reached through statistical calculation based on research findings that there is a close correlation with bone weight and FFM (Fat Free Mass).
Why do I need to monitor it?
The development of muscle tissue through exercise has been shown to encourage stronger, healthier bones.
It's important that users should aim to develop and maintain healthy bones through plenty of exercise along with a calcium-rich diet.
Obviously there is no healthy range or target for Bone Mineral Mass but as Innerscan gives repeatable readings you will be able to monitor any changes over time.*
*(This measurement is not intended as a substitute for more detailed assessments of body density and / or osteoporosis.)
What is this?
The Bone Mineral Mass feature, which appears on selected Body Composition Monitors (Innerscan), indicates an estimated weight of bone nineral mass. This result is reached through statistical calculation based on research findings that there is a close correlation with bone weight and FFM (Fat Free Mass).
Why do I need to monitor it?
The development of muscle tissue through exercise has been shown to encourage stronger, healthier bones.
It's important that users should aim to develop and maintain healthy bones through plenty of exercise along with a calcium-rich diet.
Obviously there is no healthy range or target for Bone Mineral Mass but as Innerscan gives repeatable readings you will be able to monitor any changes over time.*
*(This measurement is not intended as a substitute for more detailed assessments of body density and / or osteoporosis.)
Muscle
Muscles
Muscles play an important role as they act as the body's engine in consuming energy (calories). As you exercise more, your muscle mass increase, which in turn accelerates the rate of energy or calories consumed. Increasing your muscle mass will raise your metabolic rate helping you reduce excess body fat levels and lose weight the healthy way.
Your Tanita Body Composition Monitor will measure the weight of muscle in your body so you can easily see the rewards of your increased activity or exercise plan. You may also find that as you exercise more your weight may stabilise or even increase as your muscle mass grows and your body fat decreases.
Muscles play an important role as they act as the body's engine in consuming energy (calories). As you exercise more, your muscle mass increase, which in turn accelerates the rate of energy or calories consumed. Increasing your muscle mass will raise your metabolic rate helping you reduce excess body fat levels and lose weight the healthy way.
Your Tanita Body Composition Monitor will measure the weight of muscle in your body so you can easily see the rewards of your increased activity or exercise plan. You may also find that as you exercise more your weight may stabilise or even increase as your muscle mass grows and your body fat decreases.
Body Water rating
Total Body Water %
Approximately 50 - 65% of the weight of a healthy person is water. It plays a vital role in helping you to stay healthy by:
Regulating body temperature
Removing waste from the body
Carrying nutrients, oxygen, enzymes, hormones and glucose to the cells
Carrying away toxins and metabolic waste from the cells for elimination
Cushioning joints and strengthening muscles
Providing natural moisture to skin and other tissues
You continually lose water during the day through sweat, urine and breathing. The amount of water you lose depends on factors such as physical activity and climatic conditions. Other factors affecting your body water level include illness, medications, hormone changes and poor nutrition.
Thirst is not the best indicator of dehydration, as the thirst mechanism only kicks in when you are already mildly dehydrated. Early symptoms of dehydration may include decreased energy or fatigue, headaches and dizziness.
Other symptoms are:
Dark coloured urine, which may have an odour, and/or infrequent urination
Dry lips, mouth, skin
Nausea
Constipation
Increased body temperature
Finding the right balance of water intake will ensure your body functions efficiently, will make you feel healthier and more alert and will reduce the risk of serious health problems. Being properly hydrated will also ensure you are performing at your best, allowing you to exercise longer. The new Total Body Water Percentage feature on selected Tanita Body Fat Monitors will help you to remain within the healthy total body water ranges.
Healthy Total Body Water Percentage (TBW%)
The average total body water percentage ranges for a healthy adult are:
Female: 45 - 60%
Male: 50 - 65%
For Athletes, the figure is approximately 5% above these averages, as they will have greater muscle mass. Skeletal muscle contains more water than fat (adipose) tissue.
To date there are no validated standards for overweight/obese people, although the total body water percentage will fall below the average healthy ranges. The amount will vary depending on the degree of excess body fat.
How Body Fat and Total Body Water Readings Change
As your total body water level changes naturally throughout the day, this may affect your body fat percentage readings. First thing in the morning you will be dehydrated and the fluid in your body will be stored in the central trunk area. As the day progresses, this fluid becomes more evenly distributed and, of course, eating and drinking will also affect your total body water level. So even though your actual body fat mass will not change during the day, your body fat percentage will, as your total body water changes. Your body fat reading could vary by as much as 3-4% in a 24-hour period.
Consistency is the key to using your Body Fat Monitor. The best time is in the early evening, before your meal, when hydration levels are more stable. This increases the accuracy of the readings. If you are unable to use your Body Fat Monitor as this time, pick a time that's convenient for you and stick to it. Take your readings at the same time and under the same conditions each day.
(Source: Tea Drinking and Fluid Balance: A Review. Maughan and Griffin, 2001)
Tanita Body Fat Monitors with Total Body Water %
HomeTanita ProductsWhat Are You Made Of?
Body Fat & Visceral FatBody WaterMusclesBoneYour MetabolismCalorie IntakeYour PhysiqueAthletic BodiesA Note For WomenHealthy LivingUsing your monitorUser ReviewsIn the mediaNeed More Info?Contact
Approximately 50 - 65% of the weight of a healthy person is water. It plays a vital role in helping you to stay healthy by:
Regulating body temperature
Removing waste from the body
Carrying nutrients, oxygen, enzymes, hormones and glucose to the cells
Carrying away toxins and metabolic waste from the cells for elimination
Cushioning joints and strengthening muscles
Providing natural moisture to skin and other tissues
You continually lose water during the day through sweat, urine and breathing. The amount of water you lose depends on factors such as physical activity and climatic conditions. Other factors affecting your body water level include illness, medications, hormone changes and poor nutrition.
Thirst is not the best indicator of dehydration, as the thirst mechanism only kicks in when you are already mildly dehydrated. Early symptoms of dehydration may include decreased energy or fatigue, headaches and dizziness.
Other symptoms are:
Dark coloured urine, which may have an odour, and/or infrequent urination
Dry lips, mouth, skin
Nausea
Constipation
Increased body temperature
Finding the right balance of water intake will ensure your body functions efficiently, will make you feel healthier and more alert and will reduce the risk of serious health problems. Being properly hydrated will also ensure you are performing at your best, allowing you to exercise longer. The new Total Body Water Percentage feature on selected Tanita Body Fat Monitors will help you to remain within the healthy total body water ranges.
Healthy Total Body Water Percentage (TBW%)
The average total body water percentage ranges for a healthy adult are:
Female: 45 - 60%
Male: 50 - 65%
For Athletes, the figure is approximately 5% above these averages, as they will have greater muscle mass. Skeletal muscle contains more water than fat (adipose) tissue.
To date there are no validated standards for overweight/obese people, although the total body water percentage will fall below the average healthy ranges. The amount will vary depending on the degree of excess body fat.
How Body Fat and Total Body Water Readings Change
As your total body water level changes naturally throughout the day, this may affect your body fat percentage readings. First thing in the morning you will be dehydrated and the fluid in your body will be stored in the central trunk area. As the day progresses, this fluid becomes more evenly distributed and, of course, eating and drinking will also affect your total body water level. So even though your actual body fat mass will not change during the day, your body fat percentage will, as your total body water changes. Your body fat reading could vary by as much as 3-4% in a 24-hour period.
Consistency is the key to using your Body Fat Monitor. The best time is in the early evening, before your meal, when hydration levels are more stable. This increases the accuracy of the readings. If you are unable to use your Body Fat Monitor as this time, pick a time that's convenient for you and stick to it. Take your readings at the same time and under the same conditions each day.
(Source: Tea Drinking and Fluid Balance: A Review. Maughan and Griffin, 2001)
Tanita Body Fat Monitors with Total Body Water %
HomeTanita ProductsWhat Are You Made Of?
Body Fat & Visceral FatBody WaterMusclesBoneYour MetabolismCalorie IntakeYour PhysiqueAthletic BodiesA Note For WomenHealthy LivingUsing your monitorUser ReviewsIn the mediaNeed More Info?Contact
Visceral Fat Rating
Why do I need to monitor my body fat?
We all need some body fat to be healthy. It's vital for basic body functions like regulating body temperature, storing vitamins and cushioning joints and organs.
But too much fat can damage your health and could put you at greater risk of developing serious medical conditions. Excess body fat is known to contribute to heart disease, high blood pressure, Type 2 diabetes mellitus and some forms of cancer.*
Visceral Fat (Abdominal Fat) is the fat that surrounds the vital organs on the trunk / stomach area of the body. High Visceral Fat levels increase the risk of high blood pressure, heart disease and type 2 diabetes. Lowering Visceral Fat levels can stabilise insulin action substantially, and reduce the risk of diabetes and other related illnesses.*2
Body fat is not always visible to the naked eye. You may have an acceptable weight and figure, but could still be carrying more body fat than you think.
Weight alone cannot distinguish between the pounds that come from body fat and those that come from lean body tissue, such as muscle and bone. By using a Tanita Body Fat / Body Composition Monitor, you can keep a regular check on your body fat levels, helping you stay within the healthy ranges.
Reducing excess body fat will help you improve your body shape and appearance. You'll feel better, look better and enjoy a better, fitter quality of life.
* (Source: National Heart, Lung & Blood Institute - Clinical Guidelines.)
*2 (This is an estimate of your visceral fat mass based on your measured body size and composition)
How much body fat is healthy?
Your Tanita Monitor will automatically compare your personal body fat reading to the Healthy Body Fat Range chart below.
Based on NIH/WHO BMI guidelines. As reported by Gallagher et al at NY Obesity Research Center.
How much body fat is healthy for children?
Following the latest medical research you are now able to monitor your child's body fat percentage and encourage them to stay within the healthy body fat range as they develop. As a parent you will already be aware of your child's health and general wellbeing. By also using a Tanita Monitor you can have even greater confidence that your family is leading a healthier lifestyle.
Jebb S, McCarthy D, Fry T, Prentice AM (2004). New body fat reference curves for children. Obesity Reviews (NAASO Suppl) A156
What is Visceral Fat?
Visceral Fat (Abdominal Fat) is the fat that surrounds the vital organs on the trunk / stomach area of the body. For a quick easy explanation - try tensing your tummy muscles, then pinch the fat by your belly button. What you can pinch is subcutaneous fat (under the skin) it is not visceral fat. Visceral fat is the fat you can't pinch - it is on the inside of your muscle wall. Typically this type of fat is most often found in high levels in middle aged men (often mistakenly referred to as a beer belly). Men have a genetic predisposition to accumulating fat in this way, whereas women are more likely to store fat subcutaneously. (Subcutaneous fat has been shown to be associated with the nutrition required by a developing foetus, and for breast feeding). High Visceral Fat levels increase the risk of high blood pressure, heart disease and type 2 diabetes. Lowering Visceral Fat levels can stabilise insulin action substantially, and reduce the risk of diabetes and other related illnesses.
Healthy Visceral Fat Levels Chart
Your Tanita Body Composition Monitor will assess your visceral fat level into the following categories :
Low Risk Higher Risk
1 - 12 13 - 59
We all need some body fat to be healthy. It's vital for basic body functions like regulating body temperature, storing vitamins and cushioning joints and organs.
But too much fat can damage your health and could put you at greater risk of developing serious medical conditions. Excess body fat is known to contribute to heart disease, high blood pressure, Type 2 diabetes mellitus and some forms of cancer.*
Visceral Fat (Abdominal Fat) is the fat that surrounds the vital organs on the trunk / stomach area of the body. High Visceral Fat levels increase the risk of high blood pressure, heart disease and type 2 diabetes. Lowering Visceral Fat levels can stabilise insulin action substantially, and reduce the risk of diabetes and other related illnesses.*2
Body fat is not always visible to the naked eye. You may have an acceptable weight and figure, but could still be carrying more body fat than you think.
Weight alone cannot distinguish between the pounds that come from body fat and those that come from lean body tissue, such as muscle and bone. By using a Tanita Body Fat / Body Composition Monitor, you can keep a regular check on your body fat levels, helping you stay within the healthy ranges.
Reducing excess body fat will help you improve your body shape and appearance. You'll feel better, look better and enjoy a better, fitter quality of life.
* (Source: National Heart, Lung & Blood Institute - Clinical Guidelines.)
*2 (This is an estimate of your visceral fat mass based on your measured body size and composition)
How much body fat is healthy?
Your Tanita Monitor will automatically compare your personal body fat reading to the Healthy Body Fat Range chart below.
Based on NIH/WHO BMI guidelines. As reported by Gallagher et al at NY Obesity Research Center.
How much body fat is healthy for children?
Following the latest medical research you are now able to monitor your child's body fat percentage and encourage them to stay within the healthy body fat range as they develop. As a parent you will already be aware of your child's health and general wellbeing. By also using a Tanita Monitor you can have even greater confidence that your family is leading a healthier lifestyle.
Jebb S, McCarthy D, Fry T, Prentice AM (2004). New body fat reference curves for children. Obesity Reviews (NAASO Suppl) A156
What is Visceral Fat?
Visceral Fat (Abdominal Fat) is the fat that surrounds the vital organs on the trunk / stomach area of the body. For a quick easy explanation - try tensing your tummy muscles, then pinch the fat by your belly button. What you can pinch is subcutaneous fat (under the skin) it is not visceral fat. Visceral fat is the fat you can't pinch - it is on the inside of your muscle wall. Typically this type of fat is most often found in high levels in middle aged men (often mistakenly referred to as a beer belly). Men have a genetic predisposition to accumulating fat in this way, whereas women are more likely to store fat subcutaneously. (Subcutaneous fat has been shown to be associated with the nutrition required by a developing foetus, and for breast feeding). High Visceral Fat levels increase the risk of high blood pressure, heart disease and type 2 diabetes. Lowering Visceral Fat levels can stabilise insulin action substantially, and reduce the risk of diabetes and other related illnesses.
Healthy Visceral Fat Levels Chart
Your Tanita Body Composition Monitor will assess your visceral fat level into the following categories :
Low Risk Higher Risk
1 - 12 13 - 59
减肥，内脏脂肪是关键
看起来苗条的人不见得就是真瘦，身高体重比合格没用，最终决定健康的是内脏脂肪
夏天一到，胖一点就是罪过。且不说各国环保专家正在兴师动众地讨论胖子是不是在加重环保负担，单说胖就意味着不节制和懒于活动，每个人就得时而不时地盯着自己的腰部看看，刚刚吃下去的美食，到底会给腰上贴多少肉。
耶鲁大学全球变暖预防中心的研究员给全球变暖算了笔账，说如果把全球的温室气体总数算作420亿吨，其中14 0亿吨就来自食品。以英国为例，超重和肥胖人口占总人口的40%，因此他们就会造成18%的食品消费增长。也就是说，英国的肥胖人群每年会给世界增加16.1亿吨温室气体。
关于胖子会加重全球变暖进程的诟病不是今年夏天唯一的减肥号召，日本乒乓球队也在积极响应减肥。7月10日，日本乒乓球名将福原爱的父亲对记者说，因为要减肥以适应重量仅为11克的战袍，他的爱女都肠炎发作住院了。最后，福原爱不得不剪短头发，以适应日本乒协的“超轻量化夺牌计划”。
内脏脂肪超标最可怕
看来，减肥可不是人人都可以拍脑袋就能想出来的。在减肥前，首先要知道自己是什么体质。如果用饮食减肥，一个关键就是知道自己是苹果还是梨。苹果型(腹部肥胖)减肥的关键词是少吃碳水化合物的主食；而梨型(臀部和下肢肥胖)就要戒掉爱吃肉的习惯，因为脂肪摄入是造成他们肥胖的主要原因。
目测当然是件见仁见智的事，比较精准的办法是用计算体质指数(BMI=体重(千克)/身高(米)2)，这也是可以靠自己的能力获得的。一般，指数为25到30间为超重，大于30为肥胖。
还有些身体指标是没办法靠动动手或目测获得的，比如基础代谢率和内脏脂肪。这两项指标的测量方式和计算都相当麻烦。拿基础代谢率为例，不仅与身体、年龄、温度、神经紧张和食物消化程度有关，也会因为人种不同而有不同的标准。欧洲人每天的基础代谢量就比亚洲人大。
如果想要判断自己胖不胖，胖了会不会影响到健康，最需要看的指标是内脏脂肪，即存在于腹腔的脂肪，主要分布在肝、胰、胃、肠道等器官的周围和内部。内部脂肪超标的人，患糖尿病、高血压、动脉硬化、心脏病等各种代谢性疾病的几率就会增大。想要测出内脏脂肪是否超标，医学上需要使用核磁共振或CT，再利用特殊的软件给出一个值。一般，中国人腹腔内脏脂肪面积达到约80平方厘米时，就会引起代谢异常。
因为过程太复杂，大部分人会选择按照身体的感觉判断自己是否还属于健康标准。而事实已经证明，喜欢事事差不多的中国人已经在遭受糖尿病、高血压和动脉硬化等代谢病的侵袭。其实，这些复杂的东西也不是不能简单化。车载电子、机器控制及医疗仪器方面的领头军日本公司欧姆龙，近日推出了“体重身体脂肪测量器(V-BODY)HBF-358”。这是一款可以同时计算体重、体质指数、基础代谢、身体脂肪和内脏脂肪的电子医疗仪器，因为使用了国际医学界推荐的双手双脚测试法，在身体测试方面，误差率比较小。
这款测量器精准度还算高，但测试的过程比较繁琐。因为需要选择自己的性别、年龄、身高，等到最终的结果是需要一点时间的。此外，测量时也是有规矩的，需要双脚赤足，分别踏在仪器两端的金属板上；双手紧握电极，身体笔直，手臂和身体呈90度角。最不方便的地方，就是这款仪器待机时间比较短，只一分钟就会自动关机。不过这些问题，和能精准地获得自己的身体脂肪和内脏脂肪相比，不过是小小的牺牲。
减肥之前要知道减哪里
减肥最大的困惑来自于反弹，而反弹的主要原因就是不知道自己到底该减哪里。美国《营养学杂志》最近做了一项调查，发现83%的女性在用节食减肥法，也有6%的女性在使用极端方法减肥，比如服用利尿剂和泻药。
当然，明星们减肥的方法才算是最极端，有往静脉注射维生素以避免摄入任何事物的，有在肚子里养些蛔虫的，也有只喝红牛、咖啡和果汁的。一种叫Adderall的减肥药，是许多好莱坞明星的心头好，只因为它可以抑制食欲。普通人自然不需要把自己弄成竹竿，但起码的腰臀比还是要的。除了基本的美感，腰臀比也是判断内脏脂肪是否超标的一个参数。一般来说，男性腰部与臀部比例大于0.9，女性大于0.8，就可以基本判断为内脏脂肪堆积太多。当然，如果有仪器，得到的结果会更精准。
知道了自己到底是哪里胖，才能着手做相应的减肥计划。赛尼可之类的控油减肥药建议还是能少吃就少吃，任何药物减肥都会伤及肝肾。比较靠谱的减肥方式，也就只剩下合理饮食与加强锻炼了。对于体重和内脏脂肪超标者而言，如果可以坚持严格的饮食标准，瘦下来并不是什么大问题。一般，“早餐吃的像皇帝，午餐吃的像平民，晚餐吃的像乞丐”是最理想的三餐搭配。早晨7点到9点，小肠经过运行，这个时间段吃早餐最易被吸收。早晨7点之前进食，最不容易囤积脂肪。在合理饮食的情况下，每天辅助30分钟的快走或慢跑。坚持一段时间，体重自然会下降。
千万别用饱一顿饥一顿的方式来考验身体的极限。这样的减肥方式一则无效，还会搞坏肠胃。就算是有效，流失的也只是蛋白质和水分，而身体也会就此学习着如何把脂肪存储起来，以备不时之需。要知道，祖辈受穷的人更容易得糖尿病。因为长期饥饿的身体有储藏脂肪的本能，到了食物充裕时代，多余的脂肪就会出来搞破坏。毕竟，减肥，说到底是要减脂肪，而不是顺带着把人体必需的蛋白质和肌肉给先弄丢了。
夏天一到，胖一点就是罪过。且不说各国环保专家正在兴师动众地讨论胖子是不是在加重环保负担，单说胖就意味着不节制和懒于活动，每个人就得时而不时地盯着自己的腰部看看，刚刚吃下去的美食，到底会给腰上贴多少肉。
耶鲁大学全球变暖预防中心的研究员给全球变暖算了笔账，说如果把全球的温室气体总数算作420亿吨，其中14 0亿吨就来自食品。以英国为例，超重和肥胖人口占总人口的40%，因此他们就会造成18%的食品消费增长。也就是说，英国的肥胖人群每年会给世界增加16.1亿吨温室气体。
关于胖子会加重全球变暖进程的诟病不是今年夏天唯一的减肥号召，日本乒乓球队也在积极响应减肥。7月10日，日本乒乓球名将福原爱的父亲对记者说，因为要减肥以适应重量仅为11克的战袍，他的爱女都肠炎发作住院了。最后，福原爱不得不剪短头发，以适应日本乒协的“超轻量化夺牌计划”。
内脏脂肪超标最可怕
看来，减肥可不是人人都可以拍脑袋就能想出来的。在减肥前，首先要知道自己是什么体质。如果用饮食减肥，一个关键就是知道自己是苹果还是梨。苹果型(腹部肥胖)减肥的关键词是少吃碳水化合物的主食；而梨型(臀部和下肢肥胖)就要戒掉爱吃肉的习惯，因为脂肪摄入是造成他们肥胖的主要原因。
目测当然是件见仁见智的事，比较精准的办法是用计算体质指数(BMI=体重(千克)/身高(米)2)，这也是可以靠自己的能力获得的。一般，指数为25到30间为超重，大于30为肥胖。
还有些身体指标是没办法靠动动手或目测获得的，比如基础代谢率和内脏脂肪。这两项指标的测量方式和计算都相当麻烦。拿基础代谢率为例，不仅与身体、年龄、温度、神经紧张和食物消化程度有关，也会因为人种不同而有不同的标准。欧洲人每天的基础代谢量就比亚洲人大。
如果想要判断自己胖不胖，胖了会不会影响到健康，最需要看的指标是内脏脂肪，即存在于腹腔的脂肪，主要分布在肝、胰、胃、肠道等器官的周围和内部。内部脂肪超标的人，患糖尿病、高血压、动脉硬化、心脏病等各种代谢性疾病的几率就会增大。想要测出内脏脂肪是否超标，医学上需要使用核磁共振或CT，再利用特殊的软件给出一个值。一般，中国人腹腔内脏脂肪面积达到约80平方厘米时，就会引起代谢异常。
因为过程太复杂，大部分人会选择按照身体的感觉判断自己是否还属于健康标准。而事实已经证明，喜欢事事差不多的中国人已经在遭受糖尿病、高血压和动脉硬化等代谢病的侵袭。其实，这些复杂的东西也不是不能简单化。车载电子、机器控制及医疗仪器方面的领头军日本公司欧姆龙，近日推出了“体重身体脂肪测量器(V-BODY)HBF-358”。这是一款可以同时计算体重、体质指数、基础代谢、身体脂肪和内脏脂肪的电子医疗仪器，因为使用了国际医学界推荐的双手双脚测试法，在身体测试方面，误差率比较小。
这款测量器精准度还算高，但测试的过程比较繁琐。因为需要选择自己的性别、年龄、身高，等到最终的结果是需要一点时间的。此外，测量时也是有规矩的，需要双脚赤足，分别踏在仪器两端的金属板上；双手紧握电极，身体笔直，手臂和身体呈90度角。最不方便的地方，就是这款仪器待机时间比较短，只一分钟就会自动关机。不过这些问题，和能精准地获得自己的身体脂肪和内脏脂肪相比，不过是小小的牺牲。
减肥之前要知道减哪里
减肥最大的困惑来自于反弹，而反弹的主要原因就是不知道自己到底该减哪里。美国《营养学杂志》最近做了一项调查，发现83%的女性在用节食减肥法，也有6%的女性在使用极端方法减肥，比如服用利尿剂和泻药。
当然，明星们减肥的方法才算是最极端，有往静脉注射维生素以避免摄入任何事物的，有在肚子里养些蛔虫的，也有只喝红牛、咖啡和果汁的。一种叫Adderall的减肥药，是许多好莱坞明星的心头好，只因为它可以抑制食欲。普通人自然不需要把自己弄成竹竿，但起码的腰臀比还是要的。除了基本的美感，腰臀比也是判断内脏脂肪是否超标的一个参数。一般来说，男性腰部与臀部比例大于0.9，女性大于0.8，就可以基本判断为内脏脂肪堆积太多。当然，如果有仪器，得到的结果会更精准。
知道了自己到底是哪里胖，才能着手做相应的减肥计划。赛尼可之类的控油减肥药建议还是能少吃就少吃，任何药物减肥都会伤及肝肾。比较靠谱的减肥方式，也就只剩下合理饮食与加强锻炼了。对于体重和内脏脂肪超标者而言，如果可以坚持严格的饮食标准，瘦下来并不是什么大问题。一般，“早餐吃的像皇帝，午餐吃的像平民，晚餐吃的像乞丐”是最理想的三餐搭配。早晨7点到9点，小肠经过运行，这个时间段吃早餐最易被吸收。早晨7点之前进食，最不容易囤积脂肪。在合理饮食的情况下，每天辅助30分钟的快走或慢跑。坚持一段时间，体重自然会下降。
千万别用饱一顿饥一顿的方式来考验身体的极限。这样的减肥方式一则无效，还会搞坏肠胃。就算是有效，流失的也只是蛋白质和水分，而身体也会就此学习着如何把脂肪存储起来，以备不时之需。要知道，祖辈受穷的人更容易得糖尿病。因为长期饥饿的身体有储藏脂肪的本能，到了食物充裕时代，多余的脂肪就会出来搞破坏。毕竟，减肥，说到底是要减脂肪，而不是顺带着把人体必需的蛋白质和肌肉给先弄丢了。
Subscribe to:
Posts (Atom)