A few kilos slimmer - that just feels good. In addition, slimming but also medical aspects: It can protect against diseases. From what values is a weight loss useful? MAKE A HEALTHY WEIGHT LOSS DIET
Body mass index
The body mass index, or BMI for a long time, was regarded as a universal grade gauge for overweight. It is calculated from the body weight divided by the body size in the square. The amount should indicate how the weight is ordered: figures between 18.5 and 24.9 indicate a normal weight, lower values on underweight, higher on overweight.
However, size and weight alone are not meaningful enough. The BMI does not distinguish between fat and muscle mass. In addition, it leaves the physical fitness and the fat distribution outside - two parameters, which play an important role for the health. Recent research shows that the abdominal fat is more harmful than the fat on the hip: it produces harmful messenger substances and increases the risk of diabetes and vascular deposits.These, in turn, promote heart attacks and stroke.
The BMI can therefore only be a rough guideline. He says too little about his health.This is also proved by an observation study from England on 22,000 men and women. The researchers divided them into two groups: people with a healthy metabolism and those who, according to the researchers, were metabolic.Then they calculated the BMI of the participants. The result was remarkable: at least 22 percent of the adipose patients had a healthy metabolism, while 25 percent of the slimmer participants were classified as metabolic disorders. In addition to the BMI, therefore, further parameters should be taken into account, advises experts, for example, the abdominal circumference.
Waist circumference
The waist circumference has proved to be a good indicator of unhealthy obesity. Unlike the BMI, he takes into account the amount of the abdominal fat. Fat deposits at this point are considered to be the actual health problem, especially when it accumulates between the organs: the visceral fat works as a gland and releases inflammatory agents. In this way, it favours diabetes, hypertension and cardiovascular disease.
The waist circumference can be determined by means of a tape measure: For this, the measuring tape at the upper point of the hip bone is applied horizontally and the stomach relaxed. For women, the value should not be more than 80 centimetres, in men no more than 94 centimetres. If the abdominal circumference is more than 88 centimetres in women and 102 centimetres in men, the disease risk is greatly increased. Medical professionals then speak of an abdominal obesity.
Waist-hip ratio
Medicines distinguish between two types of fat: people of the "apple type" have a round belly and a stocky upper body, while the lower body appears comparatively slender. This body fat distribution occurs frequently in men. People of the "pear type" store the fat predominantly on the buttocks and thighs. They have a wide waist and a comparatively slim waist. This type is widespread among women.
The distribution can be determined by means of the Waist-to-Hip-Ratio (WHR): It is calculated from the waist circumference, which is divided by the hip circumference. Measured at the highest point of the hip bone and at the thickest part of the hip. The larger the quotient, the more fat sits on the abdomen - and the higher is, according to many experts, the health risk.
From a value of 0.85 in women and 1.0 in men, medical professionals speak of a belated obesity. This is considered particularly harmful. Because of the fat, which sits in the abdomen, works as a hormonal gland, leads to vessel deposits and thus increases the risk for heart attacks and strokes (see section abdominal circumference). People who can be assigned to the type of pear are, on the other hand, more likely to have the advantage: experts consider the fat on the buttocks and the hips to be less harmful since it hardly influences the metabolism.
According to the opinion of the German Adipositas Gesellschaft (DAG), the circumference of the stomach is sufficient to estimate personal health risks. Moreover, it is easier to determine that the WHR.
Fatty liver?
The body can not store excess energy indefinitely - at some point, the capacity of the fat cells under the skin is exhausted. Then he begins to store fat in alternative places. In doing so, he uses tissues which were originally not intended to be used as fat stores, such as the liver. These depots are referred to as "strayed" or ectopic greases.
Affected persons rarely get anything from a fatty liver. It manifests itself, if at all, by unspecific symptoms such as fatigue or pressure in the right upper abdomen. Since there is currently no general screening, doctors usually make the diagnosis randomly during an ultrasound examination.
However, certain evidence indicates a fatty liver: people with high BMI are particularly affected. Fat accumulates around the abdomen is also a risk factor - even with slim people. The reason: the abdominal fat produces inflammatory medications, which leads through an intermediate step that the body stores free fatty acids in the liver.
An exact diagnosis can only be made by a doctor. The fat-lady index (FLI) makes it possible to estimate the probability of a fatty liver. It is calculated from four measured values: BMI, waist circumference, liver function value GGT and triglyceride level. "In combination with an ultrasound examination, the FLI has a good meaning," explains the nutritionist Nicolai Worm.
Ectopic fat is not a disease in itself, but can lead to folic damage: the tissue can become inflamed, scarred, sometimes a cirrhosis develops. In very rare cases tumours form. In addition, a fatty liver increases the risk of diabetes, since it increases glucose into the blood. Scientists are currently assuming that ectopic fat represents the actual metabolic risk - less the overweight in itself.
Since overweight often develops a fatty liver, Andreas Geier, head of the liver centre in Würzburg, recommends a weight reduction. This allows a complete reconstruction. "From about three to five percent weight loss, the fat disappears from the liver again; from seven to ten percent, even possible inflammation can be reflected," the expert said. An 80-kilogram weight, an overweight person would, therefore, have to lose between two and a half and eight kilograms in order to benefit from these effects.
diabetes
Generally favoured overweight, especially abdominal fat, type 2 diabetes. According to the Helmholtz Zentrum München, the waist circumference is particularly indicative of the risk of disease. For example, men with bulging overweight have a three-fold higher risk than men with a waist circumference in the normal range.
Through overweight and an unhealthy lifestyle, there is so-called insulin resistance, and the body has problems to transport the sugar from the blood into the cells. To be able to master the situation, the pancreas produces more insulin, which overloads and damages it in the long run and leads to type 2 diabetes.
In this process, the belly fat and the liver play a key role: when the adipose tissue becomes less sensitive to insulin, it releases fatty acids. These mostly migrate into the liver, where they are converted into triglycerides and stored. The resulting fatty liver fires in turn insulin resistance and overweight - a devil's circle.
The Helmholtz Zentrum München, therefore, recommends having the blood glucose values checked. The doctor can routinely in the morning determine the sober blood sugar. The value should be below 100 mg/dl.
high blood pressure
Overweight people are more likely to develop high blood pressure.Physicians speak from values of 140 to 90 mmHg of hypertension.It permanently damages important organs such as the heart, brain and kidneys and increases the risk of a heart attack or stroke.
According to the German High-Pressure League (DHL), however, it is not the body weight, but the type of fat distribution, that is decisive. People with bulging weight are more likely to develop high pressure and heart disease than those whose fat is predominantly collected at the waist. The experts, therefore, included the waist circumference in their guidelines. Critical values are thus 102 centimetres in men and 88 centimetres in women.
According to the Deutsche Adipositas Gesellschaft (DAG), overweight people can lower blood pressure by losing weight - and it seems that every pound counts. Already a kilogram of weight loss reduces the systolic blood pressure by 1.1 and the diastolic blood pressure by 0.9 mmHg.
cholesterol
Overweight is closely related to disorders of fat metabolism. The liver obviously plays a key role: if it is too fat, it triglycerides into the blood and suppresses the formation of the good HDL cholesterol. In addition, the quality of the LDL cholesterol deteriorates, the particles become smaller and denser, which can lead to vessel limescale.
A weight reduction helps control this process: overweight people who lose five to ten kilos, reduce overall cholesterol, LDL cholesterol, and triglyceride levels. At the same time, the healthy HDL cholesterol increases.
joints
Every year, almost 300,000 artificial joints are used in Germany.Some of these interventions could be prevented by timely slimming.Each pound loads the knees while walking with the quadruple pressure.
In addition, the body fat produces hormones that damage joints and cause inflammation. Obesity is, therefore, besides age, the most important risk factor for osteoarthritis, a progressive damage to the articular cartilage.
"Worn cartilage has disappeared once and for all," explains Johannes Flechtenmacher, President of the Professional Association for Orthopedics and Trauma Surgery (BVOU). "The body is not able to repair or replace it." It, therefore, advises overweight people to take as early as possible before the first symptoms occur.
According to Flechtenmacher, every pound lost pays: "Who loses three kilograms, relieves his knees while walking by twelve kilos."Movement helps to prevent further wear.
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