The standard American diet is filled with unhealthy elements, such as poor-quality products, hydrogenated oils, trans fats, and excessive amounts of sugar. However, new research shows that it’s not just the quality of the food we consume, but the quantity that contributes to obesity. Portion control is essential in keeping obesity at bay, but obesity is a complex issue with many aspects to consider.
Obesity and its consequences
Obesity is a serious health issue that can lead to life-threatening diseases and early death. It places tremendous strain on the body, joints, heart, and lungs. Obesity raises blood pressure, increases blood sugar, causes chronic inflammation, and is a primary contributor to diabetes, heart disease, stroke, and metabolic disorder.
Different weight measures
There are various ways of measuring weight and obesity, and this affects how people judge their weight. Here are three common scales to consider:
- The weight scale: Many people use their bathroom scale as a guideline for their weight. However, these scales do not show the whole picture, as muscle weighs more than fat. A number on a scale does not necessarily indicate an overall state of health.
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Body Mass Index (BMI): This widely-used method calculates a ratio of a person’s height to their weight. Specific ranges within the BMI are then classified as underweight, normal weight, overweight, and obese. Unfortunately, as muscle weighs more than fat, the BMI scale can be flawed.
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Hip-to-Waist Ratio: According to a study in the Annals of Internal Medicine, measuring the ratio of a person’s hip size to their waist size may be the best way to determine health risks related to obesity. This method measures “central-obesity,” or belly fat. Central obesity is particularly dangerous and is a better indicator of mortality and heart disease risk than BMI.
Portion control
A recent article in Obesity Science & Practice found that junk food is not the primary cause of obesity; it is, in fact, the lack of portion control and the amount of food consumed daily. Regulating portion sizes, combined with a healthier diet and regular exercise, can help in managing obesity.
Emotions, social network, and personal relativism
Emotions, family environment, and social networks all play significant roles in weight gain, food consumption, and motivation to exercise. If you or someone you know is overweight or obese, focusing on self-esteem while reducing food intake and increasing exercise can make a significant improvement in health and lifespan. Consider the impact of obesity on your own life and the lives of loved ones each time you eat a meal or have a snack.
Ultimately, to maintain a healthy weight, it is crucial to keep a sensible balance of diet, exercise, and portion control. By understanding which weight measurement methods are accurate and considering personal emotions and environment, individuals can make significant strides in reducing obesity and living a healthier life. Making these simple changes will not only make you feel better but will also increase your quality of life and decrease your risk for life-threatening diseases.
