29/04/2015
hello every body the most serious problem accoured
viz due to unhealthy life is obesity. Obesity is a
disorder involving excessive body fat or
overweight that to the extent that it may have a
negative effect on health, leading to reduced life
expectancy and/or increased health problems
Obesity has reached epidemic proportions in India
in the 21st century, with morbid obesity affecting
5% of the country's population. India is following
a trend of other developing countries that are
steadily becoming more obese. Unhealthy, processed
food has become much more accessible following
India's continued integration in global food
markets. This, combined with rising middle class
incomes, is increasing the average caloric intake
per individual among the middle class and above
income households. Obesity is a major risk factor
for .
> Coronary heart disease
>Type 2 diabetes
>Cancers (endometrial, breast, and colon)>Hypertension (high blood pressure
>Dyslipidemia (for example, high total cholesterol or high levels of triglycerides)
>Stroke
>Liver and Gallbladder disease
>Sleep apnea .snoring problem
>Respiratory problems such asthama
> Osteoarthritis (a degeneration of
cartilage and its underlying bone within a joint)
>Arthritis
> Gynecological problems (abnormal me**es,
infertility)
> Depression and shortened life expentency
World Health Organization identifies obesity
and its complications among the top ten
global risks affecting disease and disability
which leads to 40% of global death
so what i should know about and care about my self
Know your weight and height
As a thumb rule your ideal weight must be
(heightincms-100)+&- 5 %(range)
if your height is 177 cm,your weight has to be
177-100=77+5%=80.85, 77-5%=73.85.It should be
between 80.85and 73.85
It doesn’t give us any exact weight but gives us a
range that should work in our favor.
The height and weights can be put together to be
interpreted in four different ways. These are:
Body Mass Index
Waist Hip Ratio
Waist Height Ratio
Body Fat percentage
Body Mass Index:
This is simply your weight that corresponds to
your height. To arrive at the BMI take your weight
in kilograms and divide it by the square of your
height in meters. To arrive at a BMI using
imperial units you shall multiply your weight in
pounds with 703 and divide the product by the
square of your height in inches.
The BMI Range as prescribed worldwide is:
If result is less than 18.50 then person is
under weight.
If result is within 18.50 to 25 then the
person has ideal weight.
If BMI is between 25 to 30 then person is over
weight.
Finally a BMI higher than 30 signifies
obesity.
But the approach has its drawbacks as according to
this a couch potato may be healthier than an
Olympic swimmer purely based on same height and
different weights. Hence BMI is not a good health
indicator.
Waist-Hip Ratio:
Ever notice how some people can have big bellies
but lean legs, or how women tend to store most of
their fat in their thighs, hips, and butt? These
are examples of fat distribution, which refers to
where your body typically stores the fat, no
matter what your weight is. This is important
because where you store fat can be a predictor of
health risk.
The waist-to-hip (WTH) ratio:It is the ratio
between the narrowest widths of the waist just
above the belly button divided by the
circumference of the widest part of the hips of
the person. This is an essential indicator of
cardiovascular health. The following risk levels
correspond to the ratios in males and females. is
a common measure of fat distribution. Your WTH
ratio can help you track your weight loss
progress, while also serving as a warning about
your estimated health risk for problems related to
being overweight, such as diabetes, stroke and
heart disease. In fact, a study reported in the
American Journal of Clinical Nutrition reported
that for some age groups, the waist-to-hip ratio
is a better indicator of increased mortality risk
than body mass index (BMI), which compares your
height to your weight.
Calculating Your Waist-to-Hip Ratio
Use a measuring tape to measure your waist (at the
smallest circumference of your natural waist,
usually just above the belly button) and the
circumference of your hips (at the widest part of
your buttocks). To determine your ratio, enter
your measurements into SparkPeople's calculator,
OR simply divide your waist measurement by your
hip measurement. Compare your result to the
appropriate chart below, which is different for
males and females.
Females Estimated health risk Estimated body
shape
0.80 or below Low Pear
0.81 to 0.85 Moderate Avocado
0.85+ High Apple
Males Estimated health risk Estimated body
shape
0.95 or below Low Pear
0.96 to 1.0 Moderate Avocado
1.0+ High Apple
Although all body fat is made of the same “stuff,”
where it's stored can make a big difference in
both how risky it is to your health, and in how
easy it is to lose.
Pear Shape (Low Health Risk)
If you’re a pear shape, you tend to carry most of
your weight in your hips, thighs and buttocks.
Storing fat in your lower half is actually a
healthier site for fat accumulation. Research
shows that storing fat here may actually protect
you against cardiovascular disease. In one study
of 1,356 women, ages 60-85, Danish researchers
found that those with excessive fat in the arms,
legs, hips and buttocks had less atherosclerosis
(hardening of the arteries) than those who stored
most fat in their abdominal area and other central
parts of the body.
Apple Shape (High Health Risk)
If you tend to carry weight in your abdominal area
and upper torso, you’re an apple shape. People who
are apple-shaped and tend to carry more weight
around their waists (commonly referred to as a
“pot belly”) are at a greater risk of lifestyle-
related diseases such as heart disease and
diabetes than pear-shaped people.
Avocado Shape (Moderate Health Risk)
You may hear about apples and pears all the time,
but what about people who don't fit into either
category? The less common "avocado" shape is
somewhere between an apple and a pear, with health
risks higher than a pear-shaped person, but
somewhat lower than a true apple-shaped person.
Improving Your Distribution
Once you know which body shape you have, and your
potential level of risk, what can you do about it?
First, you have to accept that there is no way to
change where your body stores fat—your genetics
determine that. If you are an apple now, you will
always be an apple, even if you lose a few extra
pounds. Weight loss may not change your body
shape, but it will reduce your size.
Secondly, it helps to know that there is no way to
lose weight in specific areas of the body. For
example, crunches might target the abdominal
muscles, but they don't burn fat from the belly;
running might use your lower half, but it doesn’t
mean that you're burning fat from the legs alone.
The best way to get rid of fat—no matter where it
is on your body—is through regular cardio exercise
and a healthy diet. Cardio (aerobic) exercise
burns fat from all over the body. But if you tend
to store fat in a certain area (apple or pear) it
may take longer to lose fat from that specific
area. Stay consistent and you will lower your risk
for future health problems by achieving a healthy
weight.
Lastly, don't fear strength training. It's a
common misconception (especially among women) that
strength training is going to make you “bulk up”.
You may fear, for example, that since your thighs
are a trouble spot, you shouldn’t lift weights
because it will make your thighs look bigger. This
is a myth. Women, in fact, are more likely to tone
up from strength training rather than bulk up.
Research shows that women can add up to 30% lean
muscle and end up looking thinner, feeling
stronger and being firmer.
A well-rounded program of cardio and strength
training, along with a healthy diet, will help
with overall fat loss. No matter what your shape,
maintaining a healthy weight will greatly reduce
your risk of obesity-related illness.
Low Risk Males: Less than 0.9 Females: less
than 0.8
Moderate Risk Males: 0.9 to 0.99 Females: 0.8
to 0.89
High Risk Males: above 1.0 Female: above 0.90
Thus people with apple-shaped bodies with a
greater ratio have a higher health risk than their
pear shaped counterparts with a lower ratio. A
woman with a low ratio will be considered a more
fertile and less likely to be diabetic. The only
drawback is that it ignores muscle to fat ratio.
Central obesity (waist to
hip ratio) is independently associated with higher
risk for, hypertension metabolic syndrome
cardio-vascular disease, diabetes mellitus,
hyperadrogenism in Women, hyperlipidaemia,
gall-bladder disease, osteoarthritis and certain
cancers
Waist-to-Height Ratio:
Measurement of the degree of central fat
distribution thus appears to be important for the
early detection of subsequent health risks, even
among those of normal weight. Waist-to-height
ratio (W/Ht) corresponds better to metabolic risk
than BMI.The thumb rule for greater life
expectancy as per this parameter is that one must
not have a waistline greater than half their
height. It is a much better analysis to predict
the future exposure risks to heart attacks,
strokes and even diabetes. Therefore this takes
into account the body’s fat content also.
MEN
Ratio less than 35: Abnormally Slim to Underweight
Ratio 35 to 43: Extremely slim
Ratio 43 to 46: Slender and Healthy
Ratio 46 and 53: Healthy, Normal, Attractive Weight
Ratio 53 to 58: Overweight
Ratio 58 to 63: Extremely Overweight/Obese
Ratio over 63: Highly Obese
WOMEN
Ratio less than 35: Abnormally Slim to Underweight
Ratio 35 - 42: Extremely Slim
Ratio 42 to 46: Slender and Healthy
Ratio 46 to 49: Healthy and Attractive
Ratio 49 to 54: Overweight
Ratio 54 to 58: Seriously Overweight
Ratio over 58: Highly Obese
Body fat percentage:
It is the total mass of fat divided by total body
mass; body fat includes essential body fat and
storage body fat. Essential body fat is necessary
to maintain life and reproductive functions. The
percentage of essential body fat for women is
greater than that for men, due to the demands of
childbearing and other hormonal functions. The
percentage of essential fat is 3–5% in men, and
8–12% in women (referenced through NASM).[1]
Storage body fat consists of fat accumulation in
adipose tissue, part of which protects internal
organs in the chest and abdomen. The minimum
recommended total body fat percentage exceeds the
essential fat percentage value reported above. A
number of methods are available for determining
body fat percentage, such as measurement with
calipers or through the use of bioelectrical
impedance analysis.
The body fat percentage is a measure of fitness
level, since it is the only body measurement which
directly calculates a person's relative body
composition without regard to height or weight.
The widely used body mass index (BMI) provides a
measure that allows the comparison of the
adiposity of individuals of different heights and
weights. While BMI largely increases as adiposity
increases, due to differences in body composition,
other indicators of body fat give more accurate
results; for example, individuals with greater
muscle mass or larger bones will have higher BMIs.
male female remarks
25% or more 35% or more high
20%-25% 30%-35% Slightly high
10%-20% 20%-30% normal
Less than 10% Less than 20% low
If your parameter are beyond limit as above you have to be serious for weightloss
solution!!!
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