Self-test for male obesity index and common sense about weight management and health care

Test Your Body Fat Index

With improved living standards, the obese population is growing. Have you joined this group, gentlemen? Let's test your body fat index. The higher the index, the more you should control your weight. Whether you're gaining weight depends on your body fat percentage. The following test can help you estimate your body fat percentage.

◎ You are now more than 5 kg heavier than you were at age 18.

◎ You eat quickly, finishing everything on your plate in one go.

◎ Your weight hasn't changed, but your muscles are becoming increasingly flabby.

◎ You're always snacking; you always have snacks in your bag.

◎ You love fried food.

◎ Your waist-to-hip ratio is greater than 0.76.

◎ You take the elevator even when going from the first floor to the second.

◎ You are constantly dieting and then gaining it back.

Result: A. If you answered "yes" to 6 or more questions, your body fat percentage is above 30%. A. You have already accumulated excess fat in your body. If you don't take action, you will become increasingly obese. A body fat percentage exceeding 30% is considered obese, not only making you look bulky but also increasing your risk of various diseases. Danger Index: 8.

B. If 3-5 answers are affirmative, your body fat percentage is between 25% and 30%. You may not look fat, but you are quite muscular. This may indicate that you are gradually moving towards obesity. Quickly change your diet and lifestyle, and start exercising. Danger Index: 5.

C. If fewer than 2 answers are affirmative: your body fat percentage is below 25%. Although you are currently slim, maintaining a good diet and lifestyle is the best way to maintain your good figure. Danger Index: 3.

Men, beware of post-marital weight gain

Post-marital weight gain is a common phenomenon for men. As men age, most men gradually reduce their activity levels, lower their basal metabolic rate, and consequently reduce the energy their bodies need to maintain daily life and activities. If you don't reduce your energy intake and exercise as you age, excess calories will turn into fat. Men often think maintaining a good figure is a woman's concern, but from a health perspective, maintaining a healthy weight is also very important for men. So, how can men control their weight gain? Weight gain is mainly related to exercise and diet, so men need to pay attention to the following points:

◎ Eat small, frequent meals. With the same calorie intake, those who eat small, frequent meals lose weight faster than those who eat three meals a day.

◎ Eat breakfast. Skipping breakfast may lead to overeating at lunch or dinner, which is detrimental to weight loss.

◎ Eat less at dinner. Since activity levels are generally lower in the evening, fewer calories are burned.

◎ Drink plenty of water. Drink at least 2000 ml of water daily. Water fills the stomach, suppresses appetite, and stimulates the metabolism of body fat.

◎ Eat slowly. Choose foods that require chewing time. Slowing down your eating pace can improve brain function, allowing sufficient time for satiety signals to form, eliminating hunger pangs, and reducing food intake.

◎Exercise not only accelerates the metabolic rate during activity but also speeds up metabolism for several hours afterward, allowing the body to utilize excess calories instead of storing them as fat and causing weight gain.

Therefore, exercise combined with proper eating habits can completely prevent weight gain.