Measuring waist circumference is more accurate for weight loss results. Nutritionist recommends six high-quality snacks.
Losing weight is a long and arduous journey that requires perseverance, and many people are pursuing it.Ideal body shapeDuring the weight loss process, fluctuations on the scale can inevitably affect one's mood. However, weight is not 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 observing changes in waist circumference is a more accurate reflection of overall health than simply looking at weight.
Why is waist circumference more important than weight?
Recent studies have pointed out that,Abdominal obesityThis is usually a sign of excessive 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 2 to 4 times more likely to suffer from heart disease and stroke than normal people.
Assessment indicators for metabolic syndrome include: high blood pressure,Excessive waistHigh fasting blood sugar, high triglycerides, and low high-density lipoprotein (HDL) cholesterol (good cholesterol) are among the factors considered. Waist circumference is a simple and easily self-monitoring indicator that directly reflects the amount of visceral fat.
Dr. Wu Chih-hsing of the Family Medicine Department at National Cheng Kung University Hospital pointed out that men should keep their waist circumference below 90 centimeters, while women should keep it below 80 centimeters. He further explained, "The larger the waist circumference, the higher the proportion of people with high blood pressure. When the waist circumference exceeds the standard value, excessive visceral fat will 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 a high proportion of body fat and requires special attention.
Nutritionists recommend 6 low-calorie snacks that are filling and can relieve stress.
Diet control is key to weight loss; as the saying goes, "30% exercise, 70% diet." However, when people are anxious, stressed, or depressed, they often crave snacks, even using food to relieve stress, leading to so-called "stress-induced weight gain." In response, Pan Fu-zi, a nutritionist at Beitou Health Management Hospital, recommends six low-calorie and healthy snacks that not only increase satiety but also help stabilize mood and prevent emotional eating from disrupting the body's balance.Weight loss plan。
- Edamame
Frozen edamame kernels contain only about 135 calories per 100 grams. They are rich in plant-based protein and dietary fiber, and also contain tryptophan, which helps produce GABA, a neurotransmitter that can calm nerves and inhibit excessive central nervous system excitation, thus achieving a relaxing and stress-relieving effect. If you are eating edamame as a snack, it is recommended to consume 50 grams per day as a partial substitute for protein.
- Dark green vegetables
Vegetables such as spinach, mustard greens, and leeks are not only rich in dietary fiber, but also contain B vitamins that can calm nerves, helping to improve sleep quality, reduce stress, and stabilize mood.
- Unripe bananas
Unripe bananas are rich in dietary fiber and fructooligosaccharides, which help promote gut health and regular bowel movements. In addition, bananas are rich in tryptophan and vitamin B6, which can help relax the nerves. However, it should be noted that bananas are a medium glycemic index fruit; as they ripen (black spots appear on the peel), their glycemic index increases, which can easily cause rapid fluctuations in blood sugar and thus stimulate appetite. Therefore, those trying to lose weight should avoid eating overripe bananas. It is recommended to consume two small, unripe bananas per day, divided into several servings.
- Kiwi
100 grams of kiwifruit contains approximately 56 calories and is rich in dietary fiber, vitamin C, vitamin E, calcium, magnesium, and other nutrients, which help with intestinal motility and nerve relaxation. The vitamins C and E in kiwifruit have excellent antioxidant properties, which can help improve skin problems that may occur during weight loss.
- Dark chocolate
It is recommended to choose sugar-free dark chocolate with a cocoa content of 70% to 90%, which is rich in polyphenolic antioxidants that help prevent cardiovascular disease and activate brain cells. In addition, dark chocolate also contains magnesium, potassium, vitamin C, and theobromine, which have mood-stabilizing and anti-depressant effects. Theobromine can also boost spirits and relieve stress.
- Oatmeal
Oats are rich in soluble dietary fiber beta-glucan, containing 12 to 15 times more fiber than white rice, which helps with gut health and increases satiety. The gluten in oats also promotes GABA production, helping to relax 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 unsweetened products and replace one bowl of white rice with two bowls of oatmeal to help control calorie intake.
在Weight lossDuring this process, weight should not be the sole assessment criterion. Changes in waist circumference, body fat distribution, mental state, and dietary habits are all important factors affecting health. By observing waist circumference, one can more intuitively understand the accumulation of visceral fat and thus assess the risk of cardiovascular disease. At the same time, choosing the right snacks can satisfy cravings while controlling calorie intake, and can also help stabilize emotions and prevent overeating due to stress.
Weight loss is a process of dialogue with your own body. Only by being patient and choosing the right methods can you gradually move towards your ideal body shape while maintaining good health.
