Health effects of being overweight
- Insulin-responsive tissue inflammation
- The body’s energy metabolism system is abnormal.
- Blood sugar level and high blood pressure
- Fatty deposits in arteries of vital organs such as the heart and brain.
Preliminary diagnosis of whether or not there is a risk of central obesity
It should be done in the morning before eating the first meal. The waist measurement is taken while standing upright while exhaling, with the measuring tape at the midpoint between the lower edge of the last rib to the highest point of สมัครสมาชิก UFABET วันนี้ รับเครดิตฟรีทุกวัน the hip bone. For men, a waist circumference of more than 90 centimeters or 36 inches and for women, a waist circumference of more than 80 centimeters or 32 inches is considered to be pot-bellied. In addition, there are other criteria used to assess this condition, including:
- Have a blood sugar level higher than or equal to 100 mg/dL.
- Blood pressure higher than 130/85 mmHg
- Triglyceride level equal to or greater than 150 milligrams per deciliter
- Good cholesterol levels in men are less than 40 and in women less than 50 milligrams per deciliter.
Behavior modification to reduce belly fat
- Eating a balanced diet of all five food groups in appropriate amounts.
- You should focus on consuming vegetables, fruits and grains.
- Avoid foods, drinks or snacks that are too flavorful, especially sweet, fatty and salty.
- You should take medication as advised by your doctor to control your cholesterol, sugar, and blood pressure levels to normal levels.
- Exercise 3-5 days a week, at least 30 minutes each time.
- Do activities that increase energy expenditure, such as housework, taking the stairs instead of taking the elevator, etc.
- Get regular health check-ups at least once a year.
Food selection for obese people with pot bellies
- If you eat rice, you should reduce the amount to less than you normally eat and increase the amount of leafy vegetables.
- You should eat low-sugar fruits such as apples, guavas or dragon fruit, with no more than 6-8 pieces per meal.
- Eat food that is not fried or that contains coconut milk.
- Eat low-fat meats such as chicken breast, pork tenderloin, or fish.
- If you want to eat an egg dish, you should avoid fried eggs or omelets. Instead, switch to boiled eggs.
- Choose to drink low-fat or fat-free milk, such as plain milk or low-fat or fat-free yogurt, 1-2 glasses/day.
- Change your habit of drinking sweet drinks or soda to drinking plain water instead.