Asbabsehat Belly fat (abdominal obesity) is measured by waist circumference. Abdominal obesity is medically defined as a waist circumference greater than 90 cm for men and 85 cm for women. Stand with your feet 25-30cm apart and measure with a tape measure while exhaling comfortably. Measure midway between the lowest ribs and the top of the pelvis on the side. So, how much weight should I lose? What is the safest way?
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To lose weight, you need to change your lifestyle, such as reducing food intake and increasing the amount of activity. It is possible to achieve ‘safe’ weight loss and continuous weight maintenance only when food control and exercise are properly combined. The Korea Centers for Disease Control and Prevention recommends continuing this method for at least 6 months when losing weight. What is a medically proven safe way to lose weight?
(1) The most common method is to reduce the daily caloric intake by 500 kcal. In this way, you can lose about 0.5 kg of weight in a week. It is a relatively safe and effective method.
(2) Record the type and amount of food eaten every day. It helps to understand the relationship between food and weight.
(3) If you are eating out, it is better to go to a state where you are not too hungry. Eating in a hurry can lead to overeating. Eat slowly, keeping calories and nutrients in mind.
(4) Alcohol is the enemy of diet. Alcohol provides 7 kcal per gram. Since they also eat snacks, they increase their caloric intake. Drinking too much alcohol can lead to calorie intake.
(5) Eat three regular meals a day, but eat slowly as much as possible. It takes 15-20 minutes for a feeling of satiety to reach the brain. Eat natural foods rather than factory processed foods or fast foods.
(6) Snacks should not be eaten as much as possible. Late-night meals should be avoided altogether.
◆ Exercise… Lose Weight + Maintain Lost Weight
If diet control is essential for losing weight, exercise is not only good for weight loss, but also for maintaining the weight loss. In particular, it is an important means of maintaining lean body mass (the remainder of body weight minus fat).
(1) It is good to regularly engage in exercise (aerobic, strength training) that can be enjoyed as a part of life.
(2) Aerobic exercises such as brisk walking, biking, and swimming should be performed at medium intensity for 30 to 60 minutes or 20 to 30 minutes a day, divided into two sessions. It is recommended to do this at least 5 times per week.
(3) For strength training, perform 1-2 sets of 8-10 events with a weight that can be repeated 8-12 times. It is best to do it twice a week. Watch your blood pressure and joints and do squats, dumbbells, and lifting equipment appropriately. Do a good warm-up and clean-up exercise so that there is no strain.
(4) Even if you have lost weight, it is recommended to do 200-300 minutes of moderate-intensity physical activity per week to maintain it.
◆ Weight loss effect… Blood pressure and blood sugar control, blood vessel disease, and cancer prevention
Hypertension is closely related to body weight. When you lose weight, your blood pressure also decreases. According to the guidelines of the Korean Society of Hypertension, for every 1 kg weight loss, the systolic blood pressure decreases by 1.1 mmHg and the diastolic blood pressure by 0.9 mmHg. When a hypertensive patient loses 10 kg of body weight, blood pressure decreases by approximately 10 mmHg. In particular, hypertensive patients with metabolic syndrome must lose weight.
The Korean Diabetes Association recommends a reduction of 5-10% from the initial body weight to prevent type 2 diabetes in obese high-risk diabetic groups. We strongly recommend at least 150 minutes of moderate-intensity (exercises that can be done with a little breathlessness – brisk walking, biking, etc.) for at least 150 minutes per week.
Weight loss lowers blood pressure, blood cholesterol, and blood sugar, which are risk factors for cardiovascular disease, and has the effect of reducing the incidence of vascular disease and mortality. The weight loss effect of cancer survivors is well known in breast cancer and endometrial cancer. In gastric cancer patients, weight loss also showed an effect on lowering the risk of cardiovascular disease.