The Risks of Apple Shaped Obesity

As mentioned before, there are two types of obesity, apple shaped and pear shaped. There is a much higher risk in developing a lifestyle disease when an individual has apple shaped obesity. Through a CT scan, we can see there are also two ways someone can develop apple shaped obesity. One is through high abdominal fat, the other is through high subcutaneous fat.

It is clear that someone with high abdominal fat has a greater risk for high blood pressure, hyperlipidemia (high cholesterol) and diabetes. It is said that inner fat takes a direct effect on our organs. However, abdominal fat is easier to reduce than subcutaneous fat.

In order to reduce abdominal fat, men need to reduce their food intake to about 1500-1800 kcal and women, 1200-1500 kcal a day. Also, they will need to include about 30 minutes exercise and muscle training.

If you discover you have over 100mm (3.9in) of inner fat, you should reduce your food intake and to exercise. You should be able to reduce 1/3 of your inner fat within a month.

Basic Theory for Diet Success - Exercise

The first goal for beginners should be to gradually reach 10,000 steps on a pedometer a day. Once you reach this goal, you should include 20-30 minutes of fast walking. For the first 5 minutes, you should walk at your usual pace as a warm-up. Then, you up your pace until the last 5 minutes where you slow down again for a cool down.

If you continue walking at a speed of 80-100 meters a minute (88-109 yards) for 20 minutes, you will burn about 80kcal which is about the same as one egg. If you do the same for 40 minutes, you will consume the energy equivalent to one onigiri (rice ball).

It is import to exercise, but please note that it is difficult to reduce weight by exercise alone. Dieting should be done by:

1. Reducing intake of food
2. Exercies
3. Improving your lifestyle

It is necessary for you to find a reasonable method of walking, one where you don't push yourself too hard but is a bit of a challenge. You should form your own walking method and make it part of your lifestyle. Moreover, if you can keep to about 1500-1800 kcal a day, you can assume your diet is successful.


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The Importance of Exercise

It is important to exercise as well as develop good eating habits when dieting. However, exercising does not work to reduce weight. For example, walking for 30 minutes is almost equal to burning the calories for one banana. Nevertheless, exercise is a very important element of any diet plan.

Some research was conducted on measuring the effects of dieting without exercise and dieting with exercise. It was found that those who dieted while exercising were able to reduce their body fat more easily. In other words, exercising reduces your body fat percentage.

In contrast, if you do not exercise while dieting, you might lose some of your muscle mass. If you regain your weight, you will end up with a higher body fat percentage.

Let’s work towards keeping a good figure! If you would like to learn more, please contact us.