When we are going through a weight loss process, every calorie counts. The less calories we consume – the more effective is the process! But few know that when their body loses external fat it actively collects visceral fat, for example, in the abdominal area. And this is a deadly threat. No kidding.You probably know your required daily calories intake rate. If you systematically deprive your body of “fuel”, if you don’t consume enough fats every day, your body will be losing weight for some time, yes. It will make you happy.
Yet, at that very same time, your sly cunning and very clever body will slowly rebuild your metabolism and shove every single little fat it worked so hard to get into your liver, blood vessels, intestines, and the abdomen.
It will change (and not for the better) the work of your thyroid and sex hormones. And the most unpleasant deceit is that visceral fat in the body, which keeps growing against the background of hunger, cutting phases, chronic overload and stress, can “re-melt” our body.
It can change its composition and kill its quality. What does it mean?
This means that the violated sex hormones and stress hormones “reprogram” our fat cells. “Reprogrammed” fat starts behaving indecently aggressively, which leads to the emergence and strengthening of problem areas. We are thin, but we start noticing cellulite on our thighs, bums and even calves!
And it is even more pronounced than before.
How does a normal average woman act in this situation? Correct! She gets nervous, she deprives herself of food, exercises till she faints and… the circle repeats.
Studies on twins have shown that the accumulation of visceral fat can be explained by genes only by 20%.
All the rest comes from:
- bad habits.
It is not so easy to see the bad fat in the mirror, yet it can be present in the bodies of people with normal weight:
- slim girls.
So how can you keep track of the amount of your visceral fat? Test yourself with the help of… measuring tape.
To calculate everything, you will need to note your:
- waist circumference,
- hips circumference,
- circumference of one hip,
- neck circumference.
Waist circumference should be measured in the middle between the lower edge of the lower rib and the top of the pelvis (as an option – in its narrowest area, usually at the level of the umbilicus or slightly higher).
Stand still, arms to the sides, breathe calmly, measure on the exhale. Measure several times, until the difference is not more than one centimeter.
- The hips circumference can be measured at the widest part of the buttocks. We have determine this part visually.
- Neck circumference is measured in its narrowest part.
- Circumference of one hip should be measured in its upper third.
- Finished noting all measurements? Now go and grab your calculator.
1. Waist circumference
- Normal – up to 80 centimeters,
- 80 to 88 centimeters – increase in weight,
- over 88 – obesity.
- Normal – up to 94 centimeters
Wide waist decreases your appeal and doubles your risk of premature death from any cause. This applies to people with normal and low weight, as well!
2. Waist-to-hips ratio
Perfect ratio is is 0,65-0,78 for women and no more than 0.9 for men.
Normally, this index must be less than 0.85 for women and less than 1.0 for men.
Good waist-hips value:
- increases the attractiveness, intelligence and libido,
- reduces the risk of many diseases (cancer, infertility, diabetes).
- The waist-to-hips ratio is one of the best indicators of health.
3. The ratio of waist-to-height
- The normal rate of this index is less than 0.5 for both men and women.
4. Body Shape Index
Body shape index shows the ratio between the waist circumference, height and weight. The formula is complicated, so we should use the ABSI calculator. In addition to numbers, the index also gives an image that shows where we stand on the risk scale.
Medium risk = 1.
5. Conicity Index
- Divide your weight in kilograms by height in meters. Get a square root of the number you get, and multiply the result by 0.109.
- Then, divide the waist circumference in meters to the resulting figure.
- For men, the normal conicity index is no more than 1.25, and for women – no more than 1.18.
- The higher the index, the more the person resembles a cylinder, instead of two cones converging at the waist. And the higher is his risk of getting seriously ill.
Neck circumference should be less than 34.5 cm in women, and no more than 38.8 cm in men.
7. Waist-to-hip ratio
Normally, this index should be less than 1.5 for women and less than 1.7 for men.
8. The height of the abdomen
The height of the abdomen – is the shortest distance between two horizontal lines:
- lying on the surface of the stomach
- touching the vertebral spine.
You should measure this indicator with your back to the floor and knees bent, at the level of the sacrum. Belly height above 25 cm equals to the risk of developing Alzheimer’s disease. That is, of course, if you survive the heart attack at your 50.
What to do if you have passed all the tests and are dissatisfied with the results? Do not panic!
You can fix it all, including the visceral fat:
- analyze your diet
- consult with a trainer and a doctor in your gym,
- go consult a nutritionist,
- stop thinking that your main task is to eat less and exercise more.
Your task is to be healthy!