Are You a Skinny Fat Person?

飞行

Are You a Skinny Fat Person?
Recognizing the importance of a healthy body composition
By Dr. Natasha Turner, ND
Don’t you just love all those supermodels that say they never work out and eat whatever they want yet still manage to look fabulous? It almost makes you want to adopt their diet of caffeine, nicotine and burgers. Would it surprise you to know that many of these beautiful women may actually have high percentage of body fat? They may unknowingly be laying the groundwork for many chronic diseases associated with aging. There is a difference between being thin and being healthy and it lies in body composition.
What is Body Composition?
Body composition is a measure of the lean tissue and of the fatty tissue that makes up your body weight. Your body is comprised of many tissues – fat, bones, muscles, tendons, ligaments, organs and lots of water. A healthy body composition is determined by the percentage of fat versus lean muscle mass. Ideally it is best to keep fat lower and lean muscle mass higher. An altered body composition arises when the percentage of body fat is too high. The most common cause of a high percentage of body fat is excess fat, although a loss of bone, as in osteoporosis, or a loss of muscle are also forms of altered body composition.

Being overweight is sometimes used synonymously with an altered body composition, however, excess body weight is not a definitive assessment for altered body composition, just as thin is not synonymous with fit and healthy. Extreme athletes or weight lifters can have a body weight that is considered outside of a healthy reference range, but their body compositions may be optimal due to the high amount of lean muscle. Muscle actually weights more than fat, so if you are on a weight loss plan that includes lifting weights, stepping on the scale may frustrate you. You should judge your progress by how your clothes fit and feel, not by the number on the scale.
How do you Measure Body Fat?
Body composition is measured by body mass index (BMI). It is calculated by dividing weight by height. A BMI in the range of 25 to 29.9 is considered overweight, while 30 or more is considered clinically obese. This may not be accurate for assessing body composition for people who are very short, very muscular, very tall or for people with edema (swelling and water retention). It is best to use BMI in conjunction with a waist circumference and waist-to-hip ratio.
Waist Circumference and Waist-to-Hip Ratio (WHR)
Where you carry body fat is just as important as how much you carry. People who tend to accumulate fat around the waist (apple shape) have a higher risk of heart disease, diabetes and high blood pressure than those who carry excess weight on the hips and thighs (pear shape). Calculating your waist-to-hip ratio (WHR) is one way to determine if the weight in your abdomen exceeds that of your thighs. WHR is the measurement of your waist divided by the measurement of your hips. Measure your waist at the level of your belly button. Waist circumference greater than 35” for women and 40” for men is associated with increased risk. A WHR greater than 1 for men and 0.8 for women is considered unfavorable.
Skin Fold Tests (Calipers) and Bio-impedance Testing (BIA)
Measuring body fat with calipers is easy, but the accuracy of the reading is only as good as the qualifications of the person doing the measurements. This method seems to be more accurate in people that have higher percentages of body fat than in those within a healthy range.     

BIA testing is even simpler than calipers. It uses an electrical frequency, typically sent from your hand to your foot or from hand to hand. This is the premise behind many of the scales or handheld units on the market that measure body fat. Different tissues conduct the signal at different rates, thereby giving a quick assessment of body fat, water and muscle. BIA readings are affected by level of hydration, electrolytes and exercise. More expensive machines tend to be more accurate and it is best to do the reading on an empty stomach first thing in the morning.
How can you Improve or Maintain a Healthy Body Composition?
A weight loss program can actually be harmful in some cases if it results in excessive loss of muscle along with fat. Our reserves are in our muscles. Studies have found that the most successful way to slow the aging process is to maintain a healthy muscle mass along with eating a highly nutritious, low-calorie diet. As we age, we naturally tend to lose muscle unless we work to keep it. A loss in muscle mass has been linked to an increased risk of heart disease, diabetes, osteoporosis, obesity, high blood pressure and metabolic syndrome (otherwise known as Syndrome X–a condition that has been linked to heart disease and diabetes).

Five Tips to Maintain Muscle and Boost Fat Loss
1. Adopt an exercise plan that incorporates cardiovascular exercise along with weight training, such as the Truestar Exercise Plan. Do not overdo cardiovascular exercise—it can damage the muscle fibers that you are working so hard to build and maintain. Do your weight training first followed by your cardio if you are doing them both on the same day. This will ensure your strength is at a maximum for lifting and you will continue to burn fat during your cardio session.
2. Eat protein with every meal, eat every three hours and skip the sugar. Protein is the building block of muscle and it is essential for repair after workouts. Complete your meal with low-glycemic carbohydrates. See our Truestar Nutrition Plan for menu ideas.
3. Conjugated Linoleic Acid (CLA) has been found in studies to increase the loss of body fat (particularly around the abdomen) while maintaining muscle mass. This supplement should be taken for at least three months before stopping–it works, just not right away! Typical dosage is about 1500 mg two times per day.
4.7-Keto DHEA is an exciting new product that has been found in research to prevent the decline in metabolic rate that naturally tends to occur with a reduction in caloric intake or dieting.
5. Keep stress levels manageable. Elevated levels of stress hormone (cortisol) can have a negative effect on body composition by increasing the breakdown of muscle mass and increasing the deposition of fat around the abdomen. Relora is an herbal compound found to be effective in keeping stress hormone levels balanced and reducing abdominal fat. Phosphatidylserine may also help reduce stress hormone levels and protect body tissues, such as the brain and muscles from the negative effects of stress. See the Truestar Stress Page for other techniques to manage stress.
Remember it’s not your weight but your composition that is most important in assessing your health. It’s like the old adage—it’s what’s on the inside that counts.澳洲美甲美发首先澳洲论坛：www.ozabc.com

snowberry

5 tips 很有用啊，正进行健身房锻炼计划呢。但是这个Do not overdo cardiovascular exercise多少是适量呢？是不是根据我们年龄算来得？
还有Conjugated Linoleic Acid (CLA) 和Keto DHEA在哪些食物中有呢？澳洲美甲美发首先澳洲论坛：www.ozabc.com

飞行

可能要请个教练帮你制定计划吧。。。Conjugated Linoleic Acid (CLA) 和Keto DHEA应该都是人工合成的，食物里没有，可能有卖药片的澳洲美甲美发首先澳洲论坛：www.ozabc.com

我爱猫

偶肯定的说, I am not a Skinny Fat Person!澳洲美甲美发首先澳洲论坛：www.ozabc.com

飞行

还好，还好。。。偶差点就是袅~澳洲美甲美发首先澳洲论坛：www.ozabc.com

＂魸魸°

我很肯定不是吼吼澳洲美甲美发首先澳洲论坛：www.ozabc.com

snowberry

haha, 楼上各位搞笑乐。澳洲美甲美发首先澳洲论坛：www.ozabc.com

snowberry

找到些相关的资料。

标准体重计算
BMI 法
体重指数 =体重（公斤） 除 身高（米）的平方 kg/m2
正常体重 ： 体重指数 = 18 - 25
超重 ： 体重指数 = 25 - 30
轻度肥胖 ： 体重指数 > 30
中度肥胖 ： 体重指数 > 35
重度肥胖 ：体重指数 > 40
少年儿童标准体重
标准体重法BMI 法
标准体重法
标准体重 =年龄 x 2 + 8 （ 7 - 16 岁 ）
轻度肥胖 ：超过标准体重20% - 30 %
中度肥胖 ：超过标准体重40% - 50 %
重度肥胖 ：超过标准体重50% 以上
BMI 法
体重指数 =体重（公斤） 除 身高（米）的平方kg/m2
年龄 BMI 值
正常 超重 轻度肥胖 中度肥胖 重度肥胖
低于 6岁 15-18 18-20 20-22 22-25 25-
6- 11 岁 16-`9 19-21 21-23 23-27 27-
男子标准体重公斤
身高 /厘米152 156 160 164 168 172 176 180 184 188
年龄
1950 52 52 54 56 58 61 64 67 70
2151 53 54 55 57 60 62 65 69 72
2352 53 55 56 58 60 63 66 70 73
2552 54 55 57 59 61 63 67 71 74
2752 54 55 57 59 61 64 67 71 74
2953 55 56 57 59 61 64 67 71 74
3153 55 56 58 60 62 65 68 72 75
3354 56 57 58 60 63 65 68 72 75
3554 56 57 59 61 63 66 69 73 76
3755 56 58 59 61 63 66 69 73 76
3955 57 58 60 61 64 66 70 74 77
4155 57 58 60 62 64 67 70 74 77
4356 57 58 60 62 64 67 70 74 77
4556 57 59 60 62 64 67 70 74 77
年龄 身高 /厘米
152 156 160 164 168 172 176 180 184 188
47 56 58 59 61 63 65 67 71 75 78
49 56 58 59 61 63 65 68 71 75 78
51 57 58 59 61 63 65 68 71 75 78
53 57 58 59 61 63 65 68 71 75 78
55 56 58 59 61 63 65 68 71 75 78
57 56 57 59 60 62 65 67 70 74 77
59 56 57 58 60 62 64 67 70 74 77
61 56 57 58 60 62 64 67 70 74 77
63 56 57 58 60 62 64 67 70 74 77
65 56 57 58 60 62 64 67 70 74 77
67 56 57 58 60 62 64 67 70 74 77
69 56 57 58 60 62 64 67 70 74 77
女子标准体重公斤
身高 /厘米
152 156 160 162 164 166 168 170 172 176
年龄
1946 47 49 50 51 52 54 56 57 60
2146 47 49 50 51 52 54 56 57 60
2346 47 49 50 51 52 54 56 57 60
2546 48 49 50 51 53 55 56 57 61
2747 48 50 51 52 53 55 56 58 61
2947 49 51 52 53 54 56 58 59 62
3148 49 51 52 53 54 56 58 59 62
3348 50 51 52 53 55 57 58 59 63
3549 50 52 52 53 55 57 59 60 63
3749 51 53 53 54 56 59 60 61 64
3950 52 53 53 55 57 59 60 61 65
4151 52 54 54 55 57 59 61 62 65
4351 53 55 55 56 58 60 62 63 66
4552 53 55 55 57 58 60 62 63 66
年龄
身高/ 厘米152 156 160 162 164 166 168 170 172 176
4752 53 57 57 57 58 60 62 63 67
4952 53 56 56 57 59 60 62 63 67
5152 54 56 56 57 59 61 62 63 67
5353 54 56 56 58 59 61 62 64 67
5553 54 56 57 58 60 61 63 64 67
5753 55 56 57 58 60 61 63 64 68
5953 55 56 57 58 60 61 63 64 68
6153 54 56 56 57 59 61 63 64 67
6352 54 55 56 57 59 61 62 63 67
6552 54 55 56 57 59 61 62 63 66
6752 54 55 56 57 59 61 62 63 66
6952 54 55 56 57 59 61 62 63 66
少年儿童标准体重
2003-04-08 17:40
标准体重法
标准体重（公斤） = 年龄 x 2 + 8 （ 7 - 16 岁 ）
轻度肥胖：超过标准体重 20% - 30 %
中度肥胖：超过标准体重 40% - 50 %
重度肥胖：超过标准体重 50% 以上
BMI 法
体重指数 BMI = 体重（公斤） / 身高（米）的平方即 kg/m2
年龄 BMI 值
正常超重 轻度肥胖 中度肥胖 重度肥胖
低于 6岁 15-18 18-20 20-22 22-25 25-
6- 11岁 16-1919-21 21-23 23-27 27-
自测身材是否黄金比例
减肥小贴士：
设定目标一定要切合实际。减肥最好的方法并且要保持减肥后的效果就是：平衡饮食，每天做适量的运动。养成良好的生活习惯，这是健康生活的基础。
小蛮腰和小翘臀都是女人们的梦想。要想鱼与熊掌都能兼得，似乎太难了点，但是，
拥有一个健康的腰臀比例却不是什么奢望，想知道腰臀的最佳比例是多少吗？一起来算算看吧！
关注腰臀比例，能让你随时了解自己的健康状态，还可以给自己建立一个警戒线，是个很有效的健康指标。一旦腰臀比例过大，也就意味着健康风险的加大。糖尿病、高血压就会很容易找上门来；对于男人来说，还更容易患上心脏病。
根据最近的一项研究表明，苹果形的女性患心脏病的风险更高。研究发现，苹果体形的女性相比梨形的女性，患心脏病的概率要高一倍。即使你不是太胖，这种体形也会让你处于危险的健康状态中。
到目前为止，要减少腹部脂肪，并没有太有效的方法。惟一的选择只有：控制饮食和勤于锻炼。对苹果体形的人来说，要减少腰围是非常困难的事，最实际的目标应该是养成健康的生活习惯，慢慢的减少整体的体重，而不是只仅仅减少身体某一个部位的体重。对于大多数人来说，体重的降低也意味着腰臀比率的下降，患心脏类疾病的危险也随之降低。
最佳腰臀比例
用一个卷尺，测量你的腰围，然后再测量你的臀围(一定要是臀部最宽的部分)。最后，用你的腰围除以你的臀围，就得到了你的腰臀比例。例如：如果你是女性，腰围是38英寸，臀围是46英寸，那么腰臀比例就是38/46等于0.82。
理想的腰臀比例最小值应该是多少，目前还没有定论。但是，理想的腰臀比例最大值是多少，已经得到了众多专家的确认。如果是女性，理想的腰臀比例大约在0.67～0.80之间。梦露、黛安娜、奥黛丽-赫本、黛咪-摩尔和辛迪-克劳馥这些大名鼎鼎的大人物就是一直保持着0.7的完美腰臀比例；如果是男性，这一比例大约在0.85～0.95之间。
但是简单的节食并不能达到最佳的腰臀比例，你可以变得很瘦，但是在瘦的同时却很难再保持臀部的圆润，所以不要太苛求自己的身材能像模特般完美，只要看上去不太胖，并且比例在合理的范围内，就不必太过介意
腰臀比例和健康风险
苹果形体形的人(胃部会承受过多的重力)比梨形体形的人有更大的健康危险(梨形体形的人过多的重力都主要集中在臀部和大腿部位)。这是因为体形和潜在的健康风险是有密切联系的。如果腰部的脂肪过多，相应的患心脏类疾病和糖尿病的可能性就会比那些脂肪主要集中在臀部周围的人要大很多。
腰臀比例和过度肥胖
虽然如此，整体肥胖者的健康风险远比身体局部肥胖的人要大得多，另外一个重要的测量方法是BMI(Body
Mass
Index：一种测量身体内脂肪率的指数，是以身高和体重作为计算基础)，计算公式是：体重(公斤)/身高(米)的平方。
如果BMI值在18.5～25之间，意味着健康风险值处于最低，身体状况很健康。
如果BMI值在25～30之间，意味着健康问题正随着你体重的增加而增加，患糖尿病、心脏类疾病、胆固醇过高和高血压的风险正在逐渐加大。
如果BMI值在30以上，那么此时的你，已经是健康高危人群之一了！
但是也有例外，对那些竞技体育的运动员和健身者来说，高BMI值并不一定意味着健康状况的恶化，相反的，他们的BMI值之所以高，是因为他们增加的是肌肉的重量，并不是脂肪。另外，孕妇和哺乳期的女性也应除外。正在发育的小孩和老年人也不适用BMI值的测算方法。澳洲美甲美发首先澳洲论坛：www.ozabc.com

susan

16.4澳洲美甲美发首先澳洲论坛：www.ozabc.com

snowberry

那LS岂不是偏瘦，苗条啊。澳洲美甲美发首先澳洲论坛：www.ozabc.com