Weight Mnagement:Reference Waist Measurement Than Scale and XNUMX Healthy Snacks Recommended by Nutritionists

Losing weight is a long and persistent journey, and many people are pursuingideal bodyDuring a weight loss journey, it's inevitable that the fluctuating numbers on the scale can affect your mood. However, weight isn't the only indicator of weight loss success. Especially for those who exercise regularly, weight gain may be due to increased muscle mass rather than fat accumulation. Therefore, experts suggest that monitoring waist circumference is a more accurate indicator of your health status than simply looking at weight.

Why waist size is more important than weight?

Recent studies have shown thatabdominal obesityThis is often a sign of excess visceral fat, which accumulates around the abdominal organs and significantly increases the risk of metabolic syndrome. Metabolic syndrome is a high-risk factor for major cardiovascular diseases such as stroke and heart disease. According to statistics, people with metabolic syndrome are two to four times more likely to develop heart disease and stroke than those without the condition.

The evaluation indicators of metabolic syndrome include: high blood pressure,Waistline is too thick, high fasting blood sugar, high triglycerides, and low HDL cholesterol (good cholesterol). Waist circumference is a simple and easy self-test indicator that can directly reflect the amount of visceral fat.

Dr. Wu Zhixing of the Department of Family Medicine at National Cheng Kung University Hospital states that men's waist circumference should be kept below 90 cm, while women's should be kept within 80 cm. He further explains, "A wider waist circumference is associated with a higher risk of elevated blood pressure. When waist circumference exceeds the recommended value, excess visceral fat can interfere with the body's normal metabolic function, leading to uncontrolled blood pressure." Therefore, even if one's weight is within the normal range, an excessive waist circumference still indicates an elevated body fat percentage and warrants special attention.

 

Nutritionists recommend 6 low-calorie snacks that are filling and can relieve stress

Dietary control is key in the weight loss process. As the saying goes, "30% depends on exercise, 70% depends on diet." However, when people are anxious, stressed, or depressed, they often can't help but want to eat snacks, or even use food to relieve their emotions, leading to the so-called "stress obesity." In response to this, Pan Fuzi, a nutritionist at Beitou Health Management Hospital, recommends 6 low-calorie and healthy snacks that not only increase satiety, but also help stabilize emotions and avoid being disrupted by emotional eating.weight loss plan.

1. Edamame

   Frozen edamame kernels contain only about 135 calories per 100 grams. They are rich in plant protein and dietary fiber, and contain tryptophan, which helps produce the calming GABA neurotransmitter. This inhibits overexcitation of the central nervous system, promoting relaxation and relieving tension. If you consume edamame as a snack, a recommended daily intake of 50 grams is recommended, as it can serve as a partial protein source.

2. Dark green vegetables

   Greens such as spinach, mustard greens, and leeks are not only rich in dietary fiber, but also contain B vitamins that can calm the nerves, helping to improve sleep quality, reduce stress, and stabilize emotions.

3. Unripe bananas

   Unripe bananas are rich in dietary fiber and fructooligosaccharides, which help promote intestinal health and smooth bowel movements. Bananas are also rich in tryptophan and vitamin B6, which can help relax the nerves. However, it's important to note that bananas have a medium glycemic index. As they ripen (black spots appear on the skin), their glycemic index rises, which can easily cause rapid blood sugar fluctuations and stimulate appetite. Therefore, those trying to lose weight should avoid overripe bananas. It's recommended to consume two small, unripe bananas per day, spread out over time.

4. Kiwi fruit

   Kiwi fruit contains approximately 56 calories per 100 grams and is rich in various nutrients, including dietary fiber, vitamin C, vitamin E, calcium, and magnesium. These nutrients aid gastrointestinal motility and promote nerve relaxation. The vitamins C and E in these fruits have antioxidant properties and can help improve skin problems that may occur during weight loss.

5. Dark chocolate

   It's recommended to choose unsweetened dark chocolate with a cocoa content of 70% to 90%. This is rich in polyphenol antioxidants, which help prevent cardiovascular disease and activate brain cells. Dark chocolate also contains magnesium, potassium, vitamin C, and theobromine, which has mood-stabilizing and anti-depressant effects. Theobromine can also boost spirits and relieve stress.

6. Oats

   Oats are rich in soluble dietary fiber, beta-glucan, which has 12 to 15 times the fiber content of white rice. This contributes to gut health and increased satiety. The glutamine in oats also promotes GABA production, which helps relax the nerves. Furthermore, oat fiber absorbs water and swells in the stomach, prolonging gastric emptying time and further suppressing hunger. However, it's important to note that oats are not low in calories. 100 grams of instant oatmeal contains approximately 406 calories. It's recommended to choose sugar-free options and replace one bowl of rice with two bowls of oatmeal to help control calorie intake.

 

Onlose weightDuring this process, weight shouldn't be the sole criterion for assessment. Changes in waist circumference, body fat distribution, mental state, and dietary habits are all important factors influencing health. By observing waist circumference, we can more intuitively understand the accumulation of visceral fat and assess cardiovascular disease risk. Choosing the right snacks can also satisfy cravings while controlling calories, help stabilize mood, and prevent overeating caused by stress.

Weight loss is a process of dialogue with your own body. Only by maintaining patience and choosing the right method can you gradually move towards your ideal body shape while maintaining good health.