Abdominal obesity is a condition in which there is excessive accumulation of fat in the abdominal cavity. Puts you at risk for diseases such as diabetes, high blood pressure. Abnormal blood lipids cardiovascular disease chronic kidney disease and some types of cancer, etc.
How do you know you have abdominal obesity?
People with abdominal obesity are those whose waist circumference exceeds the standard. That is, if a man has a waist circumference of 90 centimeters or more and a woman has a waist circumference of 80 centimeters or more, it means that he or she is obese. Even though they have a normal BMI.
How to measure waist circumference correctly
Stand in a standing position with your feet approximately 10 centimeters apart. Use a centimeter tape measure to measure your waistline, measuring past your navel. Relax comfortably, do not pull in, keep the tape measure close to your body, not tight, and keep the level of the tape measure parallel to the floor. Be careful not to twist the measuring tape.
Measuring body mass index
Body mass index (BMI) is a value used to determine the appropriateness of body weight to height. Normal values should be in the range of 18.5 – 22.9 kilograms/meter squared. But if the value is from 23 kilograms/meter squared or more The results can be interpreted as being in the overweight – obese range, as shown in the table below.
Source: Criteria for dividing body mass index Reference criteria for Asian populations The Asia-Pacific perspective
Example of calculating body mass index
If you have a height of 165 centimeters and a weight of 65 kilograms, your BMI can be calculated as follows.
note Among athletes and bodybuilders BMI is not suitable as a measure of abdominal obesity.
Behaviors that result in abdominal obesity
1. Eating flour, sugar, and foods with a high fat content, such as
– Bakery, desserts
– Sugary drinks such as soft drinks, fruit juices, brewed drinks, etc.
– High-fat meat/processed meat such as pork belly, bacon, sausage, Chinese sausage, etc.
– Fried food, fast food such as hamburgers, pizza, French fries, fast food, coconut milk curry, etc.
2. Move your body a little. or not exercising
Principles of meal planning
Belly obesity Can be controlled and changed by improving eating habits. by controlling the quantity Determine the proportions and choose appropriate types of food in each meal.
1. Control the amount and proportion of food to be appropriate for your gender, age, and physical activity. (Using energy from the body)
The amount of food that Thai people should eat in 1 day (divided according to energy use)
Reference amount of energy that should be received daily Sort by gender and age
Children, teenagers, men and women aged 9 – 18 years have energy needs of 1,600 – 2,400 kilocalories per day. Adult males aged 19 – 60 years have energy needs of 1,800 – 2,200 kilocalories per day. Adult women aged 19 – 60 years have energy needs of 1,800 – 2,200 kilocalories per day. 1,500 – 1,800 kilocalories per day Elderly men and women aged 60 years and over have energy needs of 1,500 – 1,800 kilocalories per day.
note If losing weight, you should reduce energy from food by 500 – 750 kcal from your daily energy intake. (You should consult a dietitian or doctor who is treating the fever for additional treatment.)
This is to make it easier to put into practice in daily life. May use the principle “Healthy food plates (Plate method)” or Theory 2 : 1 : 1 It is a guideline for determining the proportions of each meal. To control body weight Divide the plate into 3 parts. 2 parts of the plate, choose leafy vegetables. 1 part of the plate, choose rice-flour. and whole grains, and the last 1 part of the dish Choose low-fat meat or “Eat more vegetables than rice. Eat rice as much as meat.”
2. Choose types of food in each category that are good for your health.
Choose to eat rice and unrefined flour. Such as brown rice, whole wheat bread, and various cereals should be eaten in moderation.
Choose to eat leafy vegetables. You should be careful of vegetables that are tubers, such as pumpkin, taro, corn, sweet potatoes, potatoes, yam, water chestnuts because these vegetables are classified in the rice-starch group.
Choose to eat fresh, less sweet fruits. Such as guava, rose apple, apple, wheat, cantaloupe, dragon fruit, tangerine, should eat no more than 1 coffee cup saucer (4 inches) or 6 – 8 bites per meal. Avoid fruit juices or dried fruits.
Choose to eat low-fat, lean meats. Such as fish, egg whites, chicken breast, pork tenderloin. Avoid processed meats such as sausage, fermented pork, bacon, ham, pork sausage, etc.
Choose to drink milk/dairy products. skimmed or skim type Choose plain fresh milk or natural yogurt. 1 – 2 glasses of skimmed or skimmed milk per day. Avoid products with added sugar such as sour milk and sweetened milk. If you want to drink it. Always read nutrition labels and choose products with less sugar.
Drink 1.5 – 2 liters of water per day. To avoid dehydration and help with bowel movements.
However, even those with abdominal obesity It can be a person with a normal body mass index. But having a BMI within the weight-obesity range may increase your risk of abdominal obesity. Therefore, it is recommended that you lose weight. By reducing energy from food by 500 – 750 kilocalories from the amount of energy that should be received daily. and increase the proportion of low-fat meat to be higher than specified in the table above. To get enough protein (You should consult a dietitian or doctor who is treating the fever for additional treatment) along with aerobic exercise of more than 150 minutes per week.
Thank you for the information from Dietitian, Nutrition Department
Watch the clip “Eating, Big Issues” by Asst. Prof. Dr. Phonpoj Premyothin, a physician specializing in clinical nutrition, here.
For more information, please contact Diabetes, Thyroid and Endocrine Clinic, 4th Floor, Zone D
Abdominal obesity is a condition in which there is excessive accumulation of fat in the abdominal cavity. Causing the risk of diabetes High blood pressure Abnormal blood lipids cardiovascular disease chronic kidney disease and some types of cancer, etc.
How do you know you have abdominal obesity?
People with abdominal obesity are those whose waist circumference exceeds the standard. That is, if a man has a waist circumference of 90 centimeters or more and a woman has a waist circumference of 80 centimeters or more, it means that he or she is obese. Even though they have a normal BMI.
How to measure waist circumference correctly
Stand in a standing position with your feet approximately 10 centimeters apart. Use a centimeter tape measure to measure your waistline, measuring past your navel. Relax comfortably, do not pull in, keep the tape measure close to your body, not tight, and keep the level of the tape measure parallel to the floor. Be careful not to twist the measuring tape.
Measuring body mass index
Body mass index (BMI) is a value used to determine the appropriateness of body weight to height. Normal values should be in the range of 18.5 – 22.9 kilograms/meter squared. But if the value is from 23 kilograms/meter squared or more The results can be interpreted as being in the overweight – obese range, as shown in the table below.
Source: Criteria for dividing body mass index Reference criteria for Asian populations The Asia-Pacific perspective
Example of calculating body mass index
If you have a height of 165 centimeters and a weight of 65 kilograms, your BMI can be calculated as follows.
note Among athletes and bodybuilders BMI is not suitable as a measure of abdominal obesity.
Behaviors that result in abdominal obesity
1. Eating flour, sugar, and foods with a high fat content, such as
– Bakery, desserts
– Sugary drinks such as soft drinks, fruit juices, brewed drinks, etc.
– High-fat meat/processed meat such as pork belly, bacon, sausage, Chinese sausage, etc.
– Fried food, fast food such as hamburgers, pizza, French fries, fast food, coconut milk curry, etc.
2. Move your body a little. or not exercising
Principles of meal planning
Belly obesity Can be controlled and changed by improving eating habits. by controlling the quantity Determine the proportions and choose appropriate types of food in each meal.
1. Control the amount and proportion of food to be appropriate for your gender, age, and physical activity. (Using energy from the body)
The amount of food that Thai people should eat in 1 day (divided according to energy use)
Reference amount of energy that should be received daily Sort by gender and age
Children, teenagers, men and women aged 9 – 18 years have energy needs of 1,600 – 2,400 kilocalories per day. Adult males aged 19 – 60 years have energy needs of 1,800 – 2,200 kilocalories per day. Adult women aged 19 – 60 years have energy needs of 1,800 – 2,200 kilocalories per day. 1,500 – 1,800 kilocalories per day Elderly men and women aged 60 years and over have energy needs of 1,500 – 1,800 kilocalories per day.
note If losing weight, you should reduce energy from food by 500 – 750 kcal from your daily energy intake. (You should consult a dietitian or doctor who is treating the fever for additional treatment.)
This is to make it easier to put into practice in daily life. May use the principle “Healthy food plates (Plate method)” or Theory 2 : 1 : 1 It is a guideline for determining the proportions of each meal. To control body weight Divide the plate into 3 parts. 2 parts of the plate, choose leafy vegetables. 1 part of the plate, choose rice-flour. and whole grains, and the last 1 part of the dish Choose low-fat meat or “Eat more vegetables than rice. Eat rice as much as meat.”
2. Choose types of food in each category that are good for your health.
Choose to eat rice and unrefined flour. Such as brown rice, whole wheat bread, and various cereals should be eaten in moderation.
Choose to eat leafy vegetables. You should be careful of vegetables that are tubers, such as pumpkin, taro, corn, sweet potatoes, potatoes, yam, water chestnuts because these vegetables are classified in the rice-starch group.
Choose to eat fresh, less sweet fruits. Such as guava, rose apple, apple, wheat, cantaloupe, dragon fruit, tangerine, should eat no more than 1 coffee cup saucer (4 inches) or 6 – 8 bites per meal. Avoid fruit juices or dried fruits.
Choose to eat low-fat, lean meats. Such as fish, egg whites, chicken breast, pork tenderloin. Avoid processed meats such as sausage, fermented pork, bacon, ham, pork sausage, etc.
Choose to drink milk/dairy products. skimmed or skim type Choose plain fresh milk or natural yogurt. 1 – 2 glasses of skimmed or skimmed milk per day. Avoid products with added sugar such as sour milk and sweetened milk. If you want to drink it. Always read nutrition labels and choose products with less sugar.
Drink 1.5 – 2 liters of water per day. To avoid dehydration and help with bowel movements.
However, even those with abdominal obesity It can be a person with a normal body mass index. But having a BMI within the weight-obesity range may increase your risk of abdominal obesity. Therefore, it is recommended that you lose weight. By reducing energy from food by 500 – 750 kilocalories from the amount of energy that should be received daily. and increase the proportion of low-fat meat to be higher than specified in the table above. To get enough protein (You should consult a dietitian or doctor who is treating the fever for additional treatment) along with aerobic exercise of more than 150 minutes per week.
Thank you for the information from Dietitian, Nutrition Department
Watch the clip “Eating, Big Issues” by Asst. Prof. Dr. Phonpoj Premyothin, a physician specializing in clinical nutrition, here.
For more information, please contact Diabetes, Thyroid and Endocrine Clinic, 4th Floor, Zone D
2023-09-15 10:13:22
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