This post is a continuation of the article, Can You be Skinny and Obese, wherein we talked about the Metabolically Obese Normal Weight (MONW) individual at risk for chronic diseases like diabetes heart problems. These individuals are Thin-Outside-Fat-Inside hence TOFI.
An individual who has a sedentary lifestyle and has a liking for sweets, carbohydrates, and or alcohol are at risk. There are expensive ways, and there are affordable methods to evaluate for TOFI.
MRI or CT scan, like the one shown below, can measure the internal body fat. It is costly and not usually done. Imaging is an excellent way to quantify the fat inside the abdomen. It is quite a revelation to see the range of differences in different men’s fat content with the same waist circumference.
Waist Circumference
There are three affordable ways to measure your waist circumference using a tape measure. Start from the belly button and make sure that the tape goes parallel around your waist. It is easier if you are in front of a mirror. The cut-offs for unhealthy waist circumference vary by ethnicity.
Waist Hip Ratio
The waist-hip ratio is not universal and applies to all ethnicities. The waist-hip ratio also considers the amount of subcutaneous fat that is in the buttocks. The difference between the fat inside the abdomen (visceral fat) and the fat under the skin (subcutaneous) is that the visceral fat secretes toxic substances that make us sick. In contrast, subcutaneous fat does not.
To get the Waist-Hip Ratio, measure the waist above or the narrowest part of the abdomen, and then get the circumference of the fullest part of your hips. The mirror is your friend again in doing this. Divide the waist by the hip measurement, and you get the ratio. According to the World Health Organization, a waist/hip circumference ratio of greater than 0.85 for women and 0.90 for men puts you at increased risk for cardiovascular disease.
Waist to Height Ratio
The Waist to Height ratio takes into consideration the weight in proportion to the height.
Measure your waist circumference and then divide by your height. The number should be less than 0.50.
What’s Next?
If you are a TOFI, consider making lifestyle changes. Cut down on sweets, carbohydrates, and alcohol. Consider an exercise program. Talk to your physician about getting a fasting blood sugar and lipid profile to assess your risk for metabolic syndrome. It is better to identify and fix this problem early before any disease sets in.
Photo Credits
By ImagingFat – Images from a cohort of volunteers, CC BY-SA 3.0, https://commons.wikimedia.org/w/index.php?curid=20139540
By Mikael Häggström, from original works by SuicideGirls and FatM1ke – Original images: File:ToriBell.jpg and File:ObeseManFrontView.jpg, CC BY-SA 3.0, https://commons.wikimedia.org/w/index.php?curid=12319822
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