Normal BMI
When BMI figures are between 18.5 and 24.9 is considered healthy or “normal“
Your BMI is 18.5 to 24.9
People with a BMI near the upper border of the healthy range should be extra cautious. They need to think about how to prevent gaining extra weight and in that way to minimise their health risk.
Even with healthy BMI, you should not stop growing your knowledge and ability about how to manage your health and weight.
Choosing the right diet, along with a following of an appropriate regime of eating and sports activities, dealing with the stress are things that would prevent you from further weight and health complications.
Normal BMI but carrying excess weight around your waist
Fat around the waist – harmful even at a normal weight
Excess fat in the waist area shows an increased risk of premature death, even among people who are not overweight.
Lead author Dr. Paul Poirier of the Institute of Cardiology at the University of Laval in Quebec, Canada, explains that these fats are dangerous because they have been linked to elevated cholesterol levels, inflammation, cardiovascular disease, and diabetes.
The specialist adds that their accumulation around the waist is much more dangerous, compared to the same amount, but located on the thighs, for example. If for men, the waist circumference is 100 cm, and for women 85 cm, it is obesity in the waist area.
A study has been to compare the risk of premature death among more than 15,000 participants. They were observed for 14 years.
Researchers take into account the body mass index, as well as the ratio of waist circumference to that of the hips. During this period, there were 3222 deaths among the examined patients.
The biggest surprise was that people with a normal body mass index, but with an accumulation of fat in the abdomen, were much more at risk of early death than obese people, who were more at risk first of cardiovascular disease and then this from death caused by complications.
The effect that belly fat has on health is equivalent to smoking half to one pack of cigarettes a day, scientists say.
The risks are higher for men who are healthy weight but have belly fat. The data indicate that in these cases, the risk of premature death increased by 87% during the study period. Among women, this percentage is 50.
Researchers explain that some people are prone to the accumulation of excess fat in the waist area, which can lead to hampers the work of vital organs.
The data from the study are published in the Annals of Internal Medicine.
Why would an obese person have a lower risk of premature death than another of normal weight but with an accumulation of belly fat?
The head of the study, Professor Francisco Lopez-Jimenez, director of the Department of Preventive Cardiology at the Mayo Clinic, believes that belly fat is particularly toxic to the body.
It is entirely different from having fat deposits on any other part of the body – thighs, legs, arms, buttocks.
They do not pose such a risk to the body, while belly fat is an indicator of metabolic disease.
In addition, many studies in the field of prevention of diabetes and metabolic diseases have found that visceral adipose tissue is different from other fats.
Substances of this type of fat cells penetrate deep into the abdominal cavity and pass through the colon and go directly to the liver, where they cause enormous damage to health.
The presence of extra belly fat is very closely linked to many metabolic problems, including impaired glucose tolerance, low HDL(good cholesterol levels), and high triglyceride levels.
People with such afflictions usually have weak muscle mass and a higher percentage of fat deposits, not only in the subcutaneous tissue but also in the organs.
The solution is a strict diet and constant regular physical activity.
Many experts today apply a simple technique to determine the health risk for you related to your waistline: waist circumference.
How to measure your waist circumference
To measure your waist circumference correctly, stand with your feet together, and take your shoes off. Be sure your belly is bare. Relax and exhale.
Using a measuring tape that can’t be expanded, but not a stiff metal tape from your toolbox.
Register the measure to the nearest one-tenth of an inch.
How to read your waist circumference?
How to melt belly fat?
4 Simple but super highly effective strategies on which we need to work
Healthy eating
You need to focus on unprocessed whole grains.
Include important proteins – cottage cheese, eggs, fish, poultry, and lean meats.
Vegetables should be widely used in the diet to lose belly fat. The most important of these are cabbage, curly lettuce, spinach, and broccoli.
Fresh seasonal fruits are the natural, environmentally friendly dessert that brings your body essential vitamins, minerals, and fiber.
As a dietary supplement, you can take flaxseed, raw nuts, butter (not margarine), fish oil, coconut oil, and olive oil.
More protein
To melt belly and waist fat faster, you need to focus on protein. High-protein foods exert a thermal effect at the cellular level, which speeds up metabolism and helps burn calories and accumulated fat faster.
Prohibited foods
If you want to affect, you have to forget about the so-called “forbidden foods.”
These include all kinds of temptations such as ice cream, biscuits, waffles, chocolates, along with all types of confectionery, soft drinks, and fast food.
And don’t think that if you just reduce their number, things will fall into place.
No such thing! Even a bite of the “forbidden food” confuses the metabolism and directly affects the processes of weight reduction.
These foods go directly to your waist and abdomen!
Also, avoid mayonnaise, cream cheese, fried and processed foods, pasta, and especially those made from puff pastry!
Exercises
When maintaining the abdominal wall and waist, we can’t do without exercise!
If we want a tight and sexy belly that attracts the eyes of the beach, we must do our best beforehand.
30-40 minutes a day is enough to get in shape for at least two weeks.
Jogging, brisk walking, cycling, strength training are just some of the appropriate physical activities.
Don’t forget about the abdominal presses – they remain the best friend of the attractive belly!
7 essential factors that may hinder the melting of belly fat
People who suffer from weight problems can confirm that “taming” belly fat is a challenging task. No matter how hard you try, belly fat just doesn’t move!
1. Age
With age, the body changes its hormonal balance, and this can hinder your efforts weight loss or, more precisely, its natural occurrence and expanding during the time. This is especially true for the abdominal part. Not coincidentally, if you have noticed, people after middle age begin to form noticeable bellies, both men and women.
There is an excellent natural supplement that targets exact hormones responsible for gaining weight.
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2. Wrong exercises
Many people emphasize cardio training as the only option for losing weight. This type of training is a little ungrateful because it is infinitely exhausting, but the result around the waist is almost invisible.
Instead, balance your work with cardio and weight training. That will drive the burning of calories and will provoke your muscles and your metabolism to work longer, even after training.
3. Too little sleep
Not only exercise but also rest is important. Quality sleep is essential for weight loss in the waist area. Not only that – insufficient sleep directly affects the metabolism, slowing it down and preventing the weight loss that you strive for.
Sleep at least 8 hours per day at night. Daytime nap does not compensate for the lack of sleep at night!
4. Stress
Stress causes considerable damage to the body. It provokes the production of cortisol, a stress hormone that directly damages important organs and systems. Prolonged elevated concentrations of this hormone are detrimental to the body.
To be able to melt fat, you need to focus on relaxation techniques and relaxation after a hard day.
5. Consumption of harmful foods
Of course, it is impossible not to mention this significant prerequisite, which prevents the reduction of fat on the waist and abdomen. Eating too fatty, processed, and canned foods directly prevent weight loss, no matter what, and how much exercise you do.
6. More calories “IN”
Your daily calories “IN”(you get from food) should be around 20% less than calories “out”(which your body burns)
The first thing you need to do is reduce your total calorie intake.
Even if you do not follow a specific diet, removing some calories is always useful.
7. Wrong carbohydrates
Drastically reduce and all kinds of pasta and sweets. You can get enough carbohydrates from vegetables, fruits, and whole grains. Instead of eating bread and pasta, replace them with porridge.
Fibre will help your body get rid of excess fat around the waist.
