“Being thin but unhealthy is more dangerous than being obese”
Obesity is a big problem all over the world. For example, according to the Centers for Disease Control (CDC), 35% of Americans are obese; 70% are categorized as overweight. As experts often point out, being overweight or obese can increase your risk of numerous health problems, including stroke, certain cancers, heart disease, and depression. It can also seriously reduce the quality of life…
But what about “skinny fat”? It may scare you a little to know that you can face all these problems even if you are ideal or underweight. The world famous expert in the field of functional medicine and nutrition Dr. According to Mark Hyman, about 25 percent of the remaining 30 percent of those who do not fall into the category of overweight or obese people are the so-called “skinny fat people.” Skinnifat, Dr. Hyman is a term he uses to describe people who are “skinny but fat”. And for these people, the consequences of an imbalance in the body can be even more dangerous than being overweight or obese!
Some people may be thin but not metabolically healthy.
We all know people who eat whatever they want and still remain weak. Although these people can eat as many snacks and sweets as they want, they are not worried about their weight. We often envy them too. But dr. Hyman says the health consequences for these people could be worse than we could have imagined.
“Most of these people fall into the ‘skinny fat’ category, which refers to people who don’t have enough muscle mass or are ‘thin’ rather than ‘overweight’ and have extra fat around their belly. In other words, these people are thin on the outside but fat on the inside, or TOFI (TOFI is used to describe thin people with a disproportionate amount of belly fat). Dr. Jimmy Bell coined this acronym to describe “thin but unhealthy” people. TOFIs have the metabolic characteristics of a person with pre-diabetic obesity: low muscle mass, inflammation, high triglycerides, low good cholesterol, high blood sugar, and high blood pressure.”
So why is being skinny fat more dangerous than being obese? Because, unlike overweight people, skinny fat people often don’t realize that they can suffer negative health effects. Dr. The lack of recognition of TOFIs makes them a major national health issue, Hyman said.
“Currently, there are no screenings, no treatments, no approved drugs, no reimbursement to healthcare providers for diagnosing and treating anything other than full blown diabetes. If you do not fall into this category, it goes unnoticed that you are in a pre-diabetic state or have otherwise progressed to diabetes. Therefore, the TOFI problem continues to grow day by day.”
Dr. Mark Hyman was also once thin but unhealthy.
Today, world-renowned expert in functional medicine and nutrition, Dr. Mark Hyman claims that since childhood he has been a “lean fat man” or “TOFI”.
“In the 1970s, when I was a kid, when I came home from school, I would eat a big bowl of ice cream and a bunch of cookies on top. I became a vegetarian when I was 18; This time I thought that a giant cookie made from whole wheat flour, chocolate chips, honey and nuts is a healthy food. As an adult, I continued to love sugar and carbohydrates. My cravings were constant cravings for sugar and carbohydrates. I didn’t know that all this was disrupting my sense of taste, my brain chemistry, my hormones and my metabolism.”
Dr. However, Mark Hyman says that he was never overweight, but over time his body changed, sagged and became chronically tired: “I finally realized that this high-carbohydrate diet I was on was making me sick and creating TOFI.”
Dr. Nutrition and Healthy Lifestyle Tips by Mark Hyman
If you too skinny fat If you think you belong to this class after you have encountered this term, dr. You can consider the advice that Mark Hyman implemented and suggested to change the situation.
1. Eat a healthy diet
Dr. According to Hyman, the most effective recipe for TOFI is to be healthy and maintain an ideal weight. Just as it is recommended for overweight people.
“The first step is to choose the right whole food healthy diet and personalize it. Each meal should consist of plenty of non-starchy vegetables (green, leafy, cruciferous), 100-170 grams of lean protein, and gluten-free cereals (quinoa, black rice, buckwheat). In addition, nutrient-dense starchy vegetables such as sweet potatoes and winter squash (low-glycemic fruits such as apples, pears, strawberries or pomegranates; beans and legumes) can sometimes be included in the diet.
Healthy fats are also the most important aids in maintaining weight. They also support skin health and overall well-being. Add a serving of healthy fats (1 tablespoon extra virgin olive oil, walnut oil, sesame oil, etc.) to every meal. And please don’t skip meals. Breakfast is very important.”
2. Increase muscle mass
Dr. Hyman says that skinny fat people have very little muscle mass, even if they look thin. -which isn’t great at all-
“It is the ratio of fat to muscle that has the greatest impact on health and metabolic balance. As we age, we naturally lose muscle tone and strength training becomes more and more important. You will be doing yourself a huge favor if you include strength training in your daily routine. So you look better, feel better, reverse TOFI, and reduce health risks like diabetes.
When integrating strength training into your daily physical activity, remember to consider variety. Try using your own body weight for exercises like climbing stairs and push-ups in your workouts. Of course, lifting weights is another way to build muscle. Try to lift weights for 20 minutes 2-3 times a week. All of these exercises can help build, strengthen, and maintain muscle tone.”
3. Other offers
Dr. According to Hyman, the following strategies, in addition to diet and exercise, can help you overcome TOFI and reach your healthiest state:
- Be aware of your food sensitivities and manage your diet accordingly. Food intolerances can wreak havoc on the body by promoting inflammation, thus setting the stage for a host of symptoms such as fatigue, headaches, and general weakness. In addition to sugary foods, try to eliminate all foods with gluten and flour, dairy products from your life. And remember, just because a food is gluten-free doesn’t mean it’s healthy! Eat gluten-free foods such as vegetables, fruits, beans, nuts and seeds, and lean animal protein.
- Manage your stress levels. Stress negatively affects your health and psychology. Before meals or any time you need to mentally relax, try breathing exercises.
- Pay attention to hydration. Drinking 6-8 glasses of clean, fresh, pure water a day has many benefits. Adequate water intake also reduces hunger and may prevent fatigue.
- Sleep 7-8 hours every night. Sleep deprivation or insufficient sleep is bad for your metabolism, causing cravings for sugar and carbohydrates, making you feel more hungry, and increasing your risk of heart disease, diabetes, and premature death. To prepare for sleep, establish a sleep ritual such as taking a warm Epsom salt and lavender bath to help your body fall into a deep and healing night’s sleep.
- Get support from supplements. Research shows that taking a high-quality multivitamin can reduce inflammation and provide you with essential nutrients that your diet may be lacking. You can also combine omega-3 supplements with a diet that regularly includes fish.
- Track your progress by keeping a food diary. Tracking your daily food intake as well as exercise, sleep, symptoms, and numbers (including weight, waist size, and lab results) can help you stay on track with your goals. Acknowledging your feelings and experiences as you change your lifestyle helps you develop self-awareness. When you feel in control of your mental and physical health, you have a greater sense of well-being and wholeness.
Dr. To learn more about Hyman, watch the video below:
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