1. Don’t Measure Yourself Daily
Large waist circumference, reflecting abdominal obesity, was linked to a high death rate, but large mid-arm muscle circumferences predicted a reduced death rate. The results held up even after researchers took other risk factors into account. The British study agrees with other investigations that show the stronger live longer. Part of the reason may be that big, strong muscles reflect regular exercise and an active lifestyle.
But muscle itself also contributes to health. Muscle burns calories faster than other tissues. Muscle cells are also more responsive to insulin, lowering blood sugar levels without requiring the high insulin levels that are associated with high cardiovascular risk. Perhaps that's why a Japanese study linked small thigh muscles to abnormally stiff arteries in men. Big thigh muscles might help explain the apparent benefit of large thighs — but extra lower body fat might help, too. A British review makes the case that gluteofemoral fat, better known as the pear shape, has a protective role.
Using thigh circumference, hip circumference, and direct measurement of leg fat mass as indicators of gluteofemoral fat, the scientists argue that lower body fat helps the metabolism by reducing LDL "bad" cholesterol and triglyceride levels, raising HDL "good" cholesterol levels, improving insulin sensitivity, and lowering blood sugar levels.
Taking Body Measurements During Weight Loss
And according to a study, this may help explain why women who have more lower body fat develop diabetes at a higher body mass index than men who have more abdominal fat. How might gluteofemoral fat do all this? For one thing, fat cells in the lower part of the body seem to vacuum up harmful fatty acids that are released into the blood when fat-laden foods are digested. Fat cells in the upper body also store up free fatty acids, but are quick to pour them back into the blood in response to stress-induced surges of adrenaline.
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And abdominal fat cells produce larger amounts of cytokines, chemicals that trigger harmful inflammation, while lower-body fat cells produce productive chemicals, including leptin and adiponectin. More research is needed to sort out the action of gluteofemoral and visceral fat.
At present, the evidence implicating visceral fat is stronger than the data exonerating gluteofemoral fat. In addition, there is just no way you can selectively target either type of fat. The best advice is to keep your overall body fat in check by taking in fewer calories in your diet and burning up more calories with exercise. In particular, calorie-dense foods fat, sugar will tip the balance toward a big belly, while resistance exercise strength training can build up muscles in your thighs and arms.
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In America and around the world, women tend to be pear-shaped, while men tend to be apple-shaped. It may be one reason that women live longer than men, both in America and around the world. And as scientists continue to investigate body shape and health, they are likely to pile up evidence that confirms what men already know: big bums trump big tums.
Disclaimer: As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
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Harvard Men's Health Watch. Published: January, Staying Healthy Healthy Eating.
Checkout the Livestream to see what our community are publically recording and download the Fitstream iPhone app to start tracking today for free. We recommend taking weekly body logs, measured at the same time of day and under the same conditions. Explore your records and decide on your health and fitness goals.
We have an article coming soon on theories of the perfectly proportioned physique to help you set those goals.
How to Take Your Own Body Measurements | Openfit
Whilst this article is focused on taking body measurements, you should also consider recording other information for a complete picture of health and to create a hugely powerful body timeline;. Are you building muscle of putting on fat? To determine this you need to track your body fat percentage and can read about this in our guide to measuring body fat. Happy tracking! The information provided on this website is intended for informational purposes only, and should not be interpreted as specific medical advice.
How to Measure Inches for Weight Loss
We are Are you on track to achieving your fitness goals? Track Track your fitness Fitstream App Track your fitness progress and see the difference for yourself with our free app What's your end goal? Articles A range of articles targeted at your level to help you progress. Exercises Select exercises that are relevant to your end goal. Fitness Tools Manage, measure and track your fitness with Fitstream tools and calculators.
Shop Fitstream Rings 10kg Weighted Vest. This simple article lays out everything you need to start taking body measurements today. The Fitstream tape is pictured below and available to buy in our store; Body Measurements Tips Generally, take measurements in an unflexed state and before your workout , not after!