How to Improve Body Image

Body image has an important impact on how you feel about yourself. There is a direct connection between body image and self-esteem: they reinforce each other. If you have a positive self-image, you will not only feel better about yourself, but also pay more attention to what is happening to your body and your appearance.

In the past, men were concerned about how their bodies functioned, and women were concerned about how they looked. Today, both sexes are concerned about both their looks and their bodies.

Remember, both the look and the body will change no matter what: they will not survive ravages of time and decades of changes despite all your efforts.

Your waist size reflects your body image. Measure your waist circumference (between your rib cage and above your belly button). A waistline of 35 inches or more for most women, and a waistline of 40 inches or more for most men indicate an increased health risk for developing chronic diseases and disorders because an inflated waistline is an indication of abundance of belly fat.  According to several research studies, too much belly fat releases inflammatory molecules called interleukin-6, leading to chronic inflammation that causes damages to organs and tissues, such as arterial stiffness and heart disease.

So, what is your waist circumference, or, more specifically, your Body Mass Index (BMI)?

Body Mass Index (BMI) is a measure of body fat based on your weight and height: BMI is determined by the formula: BMI = (body weight in pounds) divided by (body height in inches x body height in inches) multiplied by 703.

To illustrate, if you are 5’11” tall and you weigh 165 pounds, your BMI will be: (165/71x71) x 703 = 23

The BMI numbers have the following implications:

Any BMI that falls between 19 and 24.9 is considered ideal and healthy.

Any BMI that is below 18.5 is considered underweight.

Any BMI that ranges from 25 to 29.9 is considered overweight.

Any BMI that is above 30 is considered obese.

Step on the scale and find out your current body weight and determine your BMI, or simply look at yourself in the mirror. Do you have too much belly fat?

What if you do have too much belly fat? Cut down on your insulin and carbohydrates (processed and not complex carbohydrates).

Your sugar intake should come from fruits and vegetables, and not from plain sugar, fructose, sucrose, glucose, and corn syrup. Read all food labels. The average Americans consume nearly 200 grams of sugar a day. Your goal should be consuming less than 20 grams of sugar a day. Can you do that? Try at least.

Complex carbohydrates may include barley, brown rice, beans, whole-wheat bread, oatmeal, green beans and vegetables, and fruits. Any processed carbohydrates should be avoided as much as possible. Processed foods usually come in boxes or cans.

Less belly fat makes you more attractive, and healthier.

Stephen Lau

Copyright© by Stephen Lau