ARE YOU OBESE?! by Aaser Abdelazim Assistant professor of Medical Biochemistry Zagazig University, Egypt University of Bisha, KSA aaserabdelazim@yahoo.com
MAN BODY SHAPES 1. Narrow hips and clavicles 2. Small joints (wrist/ankles) 3. Thin build 4. Stringy muscle bellies 5. Long limbs 1. Wide clavicles 2. Narrow waist 3. Thinner joints 4. Long and round muscle bellies 1. Blocky 2. Thick rib cage 3. Wide/thicker joints 4. Hips as wide (or wider) than clavicles 5. Shorter limbs
WOMAN BODY SHAPES
WAIST HIP RATIO (WHR) How it be measured?
WAIST HIP RATIO (WHR) HEALTH RISK High risk Moderate risk Low risk MEN >1 0.9-1 <0.9 WOMEN <0.85 0.80-0.85 0.80 It is an effective method to evaluate regional fat distribution. But it is not valid for: 1. Children 2. People who are under five feet tall. 3. Who have BMI equal 35 or more.
TYPES OF OBESITY Apple /android I. Excess fat in abdomen. II. Common in men. III. Has a significant relation to metabolic syndrome Pear/gynoid I. Excess fat on thighs and buttocks. II. Common in women. III. Has a nonsignificant relation to metabolic syndrome Associated with great risk for 1. Insulin resistance 2. Diabetes mellitus 3. Hypertension 4. Chronic heart disease 5. Dyslipidemias
LEAN BODY MASS Lean Body Mass is a component of body composition, Your lean body mass is actually composed of your muscle and bone tissue as well as the water in your body and your organs everything except the fat beneath the surface of your skin. calculated by subtracting body fat weight from total body weight: total body weight is lean plus fat. In equations: LBM = BW BF Lean Body Mass equals Body Weight minus Body Fat LBM + BF = BW Lean Body Mass plus Body Fat equals Body Weight The following formula may be used: For men : LBM = (0.32810 * W) + (0.33929 * H) - 29.5336 For women : LBM = (0.29569 * W) + (0.41813 * H) - 43.2933 where W is body weight in kilograms and H is body height in centimeters. REFERENCE RANGES OF LBM Typically lean body mass is 60-90% of the total body mass.
WHAT IS BODY FAT? The scientific name for body fat is "adipose tissue." Adipose tissue serves a number of important functions. It's primary purpose is to store lipids from which the body creates energy. It also secretes a number of important hormones. Having an excess of body fat leads to the condition of obesity, and that can be unhealthy. Some people are more genetically predisposed to excess body fat, and others build it up from lack of exercise and bad diets. But body fat stored in the abdominal region can be reduced by diet and exercise. Women and men store body fat differently after the age of 40, or after menopause in the case of women, reduced sexual hormones can lead to excess body fat around the stomach in men, and around the buttocks and thighs in women.
BODY FAT AND BEING OVERWEIGHT Being overweight does not necessarily mean that you have an excess of body fat. Powerfully muscled people often are overweight. A certain amount of body fat is also necessary to staying alive. Human beings also have a specialized kind of body fat called "Brown fat." It is located mainly around the neck and large blood vessels of the thorax, and it serves to generate heat to help keep us warm in severe cold.
WHAT'S WRONG WITH EXCESS BODY FAT? Wide fat deposition especially in abdomen, disrupts the normal balance and functioning of hormones. Releases immune system chemicals called cytokines that can increase the risk of cardiovascular disease. These cytokines are thought to make cells less sensitive to insulin, blood pressure, and blood clotting. Ongoing risk on portal vein, portal vein carries blood from the intestinal area to the liver. Substances released by body fat, including free fatty acids, enter the portal vein and travel to the liver, where they can impede its functioning. Negative effect on heart, Abdominal body fat is directly linked with higher total cholesterol and specifically with the so-called "bad" cholesterol that can clog arteries and lead to a heart attack Great risk of diabetes mellitus, due to Induce insulin resistance.
MEASURING BODY FAT There are differences in the ways by which men and women accumulate fat, thus different measurements are required. 1. Measure the circumference of waist at a horizontal level around the navel for men, and at the level with the least width for women. Don't pull your stomach in. 2. Measure the circumference of the neck. Start below the larynx with the tape sloping slightly downward to the front. Avoid flaring your neck out. 3. For women only: Measure the circumference of the hips, at the largest horizontal measure. FORMULAS body fat calculator formula for man: 495/(1.0324-0.19077(LOG(waist-neck))+0.15456(LOG(height)))-450 body fat calculator formula for woman: 495/(1.29579-0.35004(LOG(waist+hip-neck))+0.22100(LOG(height)))-450 Many web sites and mobile applications can help you in this purpose
BODY FAT REFERENCE RANGES
CONTROLLING BODY FAT 1. The first thing is to avoid "intensive programs." To lose body fat, and keep it off, you need to make long-term lifestyle changes. 2. Find an exercise regime that you can work at regularly. 3. Reduce calories in your diet gradually and carefully, so that you maintain the changes. 4. Now limit the amount of carbohydrates you consume. Again, don't make any radical changes like giving up all carbs. Just cut down on starchy foods like potatoes, rice, pasta and bread. Too much of these provide your body with more than it needs for energy and energy storage, and the remaining part will be stored as fat. Cut back on them, replacing them when possible or limiting amounts when not. 5. Cut back on sweets too. Excess sugar consumed will be stored as fat. Satisfy your sweet tooth occasionally, but try to replace cakes and candy with fresh fruit. 6. Avoid soda and other high-sugar soft drinks, replacing it with fruit juice if possible. 7. Intensive exercise for short periods is the best way to burn fat. That means running on the treadmill, or rowing, or working out with weights. Specific exercises to reduce your girth, like sit-ups, may have no effect at all if not combined with an intense workout. 8. Change your diet, do some exercise, and you will feel better and successfully reduce body fat.
OBESITY Vs HYPERLIPIDEMIA If I am obese is that mean I have much lipids in blood? Usually obese people have higher levels of LDL- Cholesterol (bad cholesterol), Triglycerides, and free fatty acids and low levels of HDL- Cholesterol (good cholesterol) But not all obese people show this picture! While there are some people with high lipids profile with normal body conditions (normal BMI, Body fat %, BLM). But take care Obesity makes you more susceptible for 1.Diabetes mellitus 2.Hypertension 3.Cardiovascular diseases 4.Hypercholesterolemia 5.Some cancers 6.Gallstones 7.Arthritis 8.Gout