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BMR PART 2

Yesterday we discussed Basal Metabolic Rate or BMR and how it influences the weight either gain or loss.As we age,the BMR decreases by 2% for every 10 years after the age of 20.This results in weight gain for most of the people,because we tend to do less exercise and eat the same amount [or more] that we do at the age of 20.Exercising results in more lean muscle mass thereby increasing our BMR.Loss of lean muscle mass and sedentary life  style results in accumulation of unnecessary fats around our trunk which leads to increase in visceral body fat thereby compressing our vital organs[heart,kidney,liver etc.] leading to illnesses like hypertension[high B.P.],fatty liver disease[leading to increase in serum cholesterol in the long run] and kidney failure.

Drastic dieting leads to weight loss temporarily due to drastic cutting of calories which sends your body into starvation mode .The body metabolism[energy production] slows down and runs cooler in order to maintain calories because it believes there is shortage of food supply,thereby leading to accumulation of calories in the form of excess body fats.So a proper calorie burning  plan of exercise with a proper diet plan is the key to maintaining your BMR and body weight to the optimum.

Building a lean muscle mass with weight training 3 to 5 days a week helps increasing your metabolism and in shedding the excess fat surrounding your middle thereby giving you not only the look you desire but also improvement in your health by controlling high BP,diabetes,arthritis etc.

We at Raghavendra Clinic are in the process of developing a  solution to these obesity related problems by offering a comprehensive weight management program which will be announced shortly. Those in need of weight management may register for this service by contacting me on the phone no. or my email mentioned on my site.

How to measure Body Fat

Dear Friends,

Last time I wrote on obesity was on 26th February 2018,I had discussed what are the different types of fat and how they affect our health. As you already know there are 2 main types of fat–the subcutaneous[that below the skin] and visceral[that surrounding our organs]. Can we measure them separately? Yes we can.For us, the important part is the VISCERAL fat,which is the root cause of many medical problems and the one we want to reduce at the earliest.There are many ways to do so—one of which is waist-to-hip ratio which we have already discussed.

Another simple way to measure visceral fat is to take the circumference of your tummy at the highest point while standing and again while lying down—the difference is the measure of your visceral fat.

Then we have other sophisticated methods which can be carried out at a slimming center or at doctor`s clinic offering obesity control services.This is called bio-electrical impedance where the total body fat is measured and the amount of visceral fat is calculated.

Having said this,we then come to methods to reduce/eliminate this visceral fat if it is in excess.This we will discuss in my next blog.

BODY FAT MEASUREMENT PART 2

Dear friends,

In my last post, I discussed about total body fats ,its 2 types,and body fat percentage which determines whether we are normal,overweight or obese. As said earlier,in men body fat percentage above 20 and in women above 30 is not good as they open a plethora of unwanted illnesses like hypertension[raised BP],type 2 diabetes,hypercholestraemia,chronic kidney disease[kidney failure] ,osteoarthritis etc. The picture below shows the 2 types of body fats—

That just below the skin,usually considered as baby fat or the subcutaneous fat or the superficial is one that gives beauty to our body .We are more concerned about the fats surrounding our organs or the fats that are situated deep in the body —the visceral fats.Excess of this type of fat is what makes us shapeless and ugly to look at.Moreover,it is responsible for all the illnesses mentioned above, because this type of fat acts as a individual organ itself and secretes hormones like adipokines which interfere with the normal functioning of hormone like insulin,Adrenalin etc .A look at he picture below will explain how this fats look— On your left side is the picture of how a  healthy heart looks and on the right is that of a heart surrounded by excess fats.

Same is the condition when the excess fats in our abdomen surrounds the important organs like pancreas,liver and kidneys.The proper functioning of these organs are disturbed.Another picture below shows the bad effects of visceral fats—

 

Today I have shown you what is visceral fat and how it can affect our health.In my next blog,I will discuss how to measure body fat and how to tackle the menace of increasing visceral fats.

BODY FAT MEASUREMENT

How to Measure Body Fats and have a Healthy Fit Body

<span>Photo by <a href="https://unsplash.com/@canweallgo?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">AllGo - An App For Plus Size People</a> on <a href="https://unsplash.com/s/photos/obesity?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Unsplash</a></span>
Photo by AllGo – An App For Plus Size People on Unsplash

Introduction

In this article,  we learn how to measure Body Fats and how to have a healthy fit body by first knowing where all our fats are distributed.

It has been quite sometime since I published my last blog and I had mentioned last time that we will be discussing how do we measure the TOTAL BODY FATS.

What is total body fats?

Well. it is the amount of fats in the body which makes you look beautiful,ugly,ideal,overweight or obese. Fats give shape and contour to our body. Any amount of fat in excess of the ideal body weight is liable to cause morbidity i.e. illnesses like hypertension,diabetes, osteoarthritis etc.Now look at the picture given below:-

You will notice that our body contains 2 types of fats viz.

1]Subcutaneous fats

It is the fats that lies immediately below the skin.

 2]Visceral fats

It is the fat surrounds the organs in our body which is the one which we are more concerned about.

How to measure Total body fats-

It is calculated as percentage of total body weight. Ideally,normal healthy men have a body fat percentage of 15-20%, while healthy women have a percentage of approx. 25-30%.

Is there a method to calculate the total body fat? Yes there is.You can get by using your

  • BMI,
  • WHR, or
  • by using some gadgets like calipers and machines which is usually found in weight management clinics.

In my next blog, we will learn the effects of our body fat percentage on our health and how we can improve on it.

You can also read here how to measure it-link

KNOW YOUR Basal Metabolic Rate[BMR]

Know Your Basal Metabolic Rate[BMR]

Introduction

Knowing your Basal Metabolic Rate or BMR can help you boost your health in many ways.

So far I have discussed with you facts regarding Obesity which includes methods to know if you are overweight, obese, or having an ideal body weight.

Today, we are going to find out how you come to this conclusion.

What is Basal Metabolic Rate or BMR?

Our body weight depends upon how much we eat and how much we exercise [accept if you are genetically predisposed]. This leads us to a calculation called Basal Metabolic Rate or simply BMR. What is this BMR?

BMR is the minimum energy to keep us alive while we are resting. It is in fact the number of calories your body needs to spend during resting or sleeping. It depends on factors such as age, body weight, types of activity, and gender of a person.

To understand this, first, you need to know what is metabolism. Metabolism is the chemical activity going on in our body to keep us alive. This starts with eating, exercising[ can be anything from sitting to jogging], and resting. So, if our metabolism comes to a standstill, it means we are no longer alive. Metabolism slows down with age so does our BMR. Basal metabolic rate is also termed by some as the Resting Metabolic Rate.

The table below shows the basal metabolic rate or the resting metabolic rate in men and women depending on their height.

Basal or Resting Metabolic rate[BMR/RMR]
Basal or Resting Metabolic rate

The above picture shows how much energy we spend while sleeping. The calories you spend while you are awake, exercising, moving about is not included in the BMR. Think of it as the number of calories needed to keep you alive if you were always sleeping!

Does age affect the BMR?

Our BMR reduces by 2% every 10 years after the age of 20. As we age and if we follow the same pattern of eating and lifestyle, at age of 20,30,40, with the lowered BMR, we tend to accumulate more calories which get converted to fats at different places in our body giving it the overweight/obese look.

Ideal BMR for different heights is as given above. By exercising, you tend to increase muscle mass, thereby increasing it.

As mentioned earlier, aging slows down the metabolism of our body. But regular exercise like walking, weight training, swimming etc., improves our muscle mass and reduces fats.

Now calculate accordingly for your age. A formula to arrive at your present BMR is given below:-

BMR Calculation

Using this calculation you can keep your body weight in check by increasing your activities that burn calories and reduce the intake of calories by consuming a healthy diet.

How can knowing your BMR help?

Knowing your BMR can help you to-

  • Maintain ideal body weight-eat and burn an equal amount of calories
  • Gain weight if you are underweight- increase your calory intake
  • Reduce weight if you are obese or overweight- your BMR is likely to be high here. Accordingly, reduce calories and burn more calories by exercising.

To know more about metabolism and its effect you can refer to these sites-

  1. NASM
  2. Myfitnesspal.com
  3. Everydayhealth.com

As we go ahead I will show you methods to keep your body weight in the ideal range. If you are are having any other co-morbid conditions like High B.P., hypothyroidism, diabetes, arthritis it is better to consult your family physician. In my next blog, I will be discussing the above mentioned co-morbid conditions one by one and natural ways to tackle them other than medications.

Dr. K. P. V. Rao's Health Blogs
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