The dangers of obesity and self-examination: Do you really need to lose weight?

Chapter 1: Crash Course in Weight Loss - Pre-school Knowledge Section

Is it okay not to lose weight?

Asking this question is a bit redundant, because the fact that you've opened this book means you're already aware of the need to lose weight.

For women, perhaps the most realistic concern is that excessive weight gradually robs us of our physical beauty. Women are the embodiment of beauty, with graceful curves and a slender figure, but obesity becomes their number one enemy. We can't fit into beautiful clothes, and we don't even want to look at ourselves in the mirror. You could say that the Tang Dynasty valued plumpness as beauty, and that's true, but plumpness is different from obesity. The former still possesses graceful curves, while the latter may only reveal excess fat.

Worse still, obesity often hinders many important moments, making us less confident and in a bad mood.

A slimming advertisement once said, "This is a lifestyle." Yes, realizing this and intending to take action is a pursuit of beauty, and even more so, a manifestation of one's willpower.

Most importantly, aside from the loss of beauty, obesity has a significant impact on our health. While being overweight alone won't cause fatal diseases, it can lead to many chronic illnesses.

* Compared to people of normal weight, you are twice as likely to develop high blood pressure and appendicitis, and 9.78 times more likely to develop diabetes.

Obesity also increases the incidence of heart-related diseases. Obese women also have a higher mortality rate from gallbladder, liver, breast, cervical, and ovarian cancers than women of normal weight.

Chapter 1: Crash Course in Weight Loss - Pre-course Knowledge

Being overweight can make people more prone to lethargy, fatigue, and physical discomfort.

The American medical community believes that losing 5% to 15% of one's initial body weight can improve conditions such as high cholesterol, high blood pressure, gout, high blood sugar, fatty liver, and joint pain.

Tips

★If you suspect that an obesity-related condition is present and hope to alleviate or treat it through weight loss, you should consult a doctor to develop a suitable plan based on your individual circumstances. Whether it is dietary adjustments or other methods, you should never act blindly without understanding your own physical condition.

★Losing weight is a test of willpower. People who can persevere often have a positive and proactive attitude towards life and are not afraid of difficulties. Think it through before you act; inconsistency is worse than not starting at all.

How much is considered thin?

Previously, we discussed some of the dangers of obesity. From a woman's perspective, losing weight is undoubtedly a beneficial act, both in terms of health and personal life. However, many women nowadays blindly follow trends, believing that the thinner the better, and wishing they could eliminate all fat from their bodies.

Taiwanese pop star Jolin Tsai once relied on digestive biscuits and intravenous fluids to lose weight down to 36 kilograms because she believed the thinner the better. She said that when she sang and danced on stage, she often experienced hallucinations, with one audience member appearing to double. Later, she took her doctor's advice and started a healthy diet, maintaining her weight at around 42 kilograms.

We advocate for weight loss based on the premise that there is excess body fat and that it is detrimental to health and quality of life, not on the idea that the thinner the better. A healthy amount of fat is necessary for normal metabolism and allows women to showcase their unique curves. We do not want to see women suffer from malnutrition, dull complexion, menstrual irregularities, or even cessation of menstruation due to blindly pursuing weight loss.

So when should you lose weight and when shouldn't you? First, you need to understand that your weight is related to your height, age, gender, genes, and health. Even if you are slightly heavier than your peers of the same height and age, it may be due to differences in your bone structure rather than fat, which is related to genetic factors.

Excluding factors that cannot be changed, we can then determine whether or not weight loss is necessary.

The internationally accepted standard is Body Mass Index (BMI), expressed by the formula: BMI = weight (kg) / height² (m²). For example, if your weight is 55 kg and your height is 1.60 m, then your BMI is: 55 / 1.6² = 21.48.

According to the BMI index, internationally, a BMI between 18.5 and 25 is considered normal. Below 18.5 is considered underweight, above 25 is overweight, and above 30 is obese. However, considering the physique of East Asians, experts suggest that a BMI above 24 should raise concern, and above 25 can be considered obese.

Another common method for judging ideal weight is: ideal weight = (height - 100) × 0.9. Height and weight are in centimeters and kilograms respectively. A fluctuation of 10% above or below this value is considered normal weight. Generally speaking, the range for women is from -10% to ideal weight, and for men it is from ideal weight to +10%. A difference of more than 10% is considered overweight, and a difference of more than 20% can be considered obese.

It is suggested that women with a BMI below 24 do not need to lose weight unless their profession or they have strict requirements for their figure. In such cases, they can focus on targeted weight loss rather than pursuing overall weight loss.

Appendix: Standard Body Proportions

1. Upper and lower body ratio: With the navel as the dividing line, the ratio of the upper and lower body should be 5:8, which conforms to the "golden ratio".

2. Chest circumference: Measure the chest circumference at the fullest part of the chest above the armpit, and it should be half the height.

3. Waist circumference: Under normal circumstances, measure the narrowest part of the waist. The waist circumference is 20 centimeters smaller than the chest circumference.

4. Hip circumference: Measured at the widest part of the hips, parallel to the pubic bone in front of the body. The hip circumference is 4 cm larger than the chest circumference.

5. Thigh circumference: Measured at the uppermost part of the thigh, below the gluteal fold. The thigh circumference is 10 centimeters smaller than the waist circumference.

6. Calf circumference: Measured at the fullest part of the calf. The calf circumference is 20 centimeters smaller than the thigh circumference.

7. Ankle circumference: The narrowest part of the ankle. The ankle circumference is 10 centimeters smaller than the calf circumference.

8. Upper arm circumference: Located in the middle between the shoulder and elbow joints. The upper arm circumference is equal to half the thigh circumference.

9. Neck circumference: Measured at the narrowest part of the neck. The neck circumference is equal to the calf circumference.

10. Shoulder width: The distance between the two acromions. Shoulder width is equal to half the chest circumference minus 4 centimeters.