Waist Reduction - Benefits, Methods and Case Studies

 

Waist circumference reduction and cardiovascular benefits during weight loss in women

https://pubmed.ncbi.nlm.nih.gov/9043967/

The rough guide is that for every 1 kg that you lose, you will reduce your waist circumference by 0.9 cm for both men and women. 

https://theconversation.com/the-mathematics-of-better-health-how-much-weight-do-you-really-need-to-lose-44929

The volunteers reduced their waist sizes by an average of 1 inch for every 4lb (1.81kg) they lost.

https://www.bbc.co.uk/food/articles/how_to_lose_belly_fat_in_four_weeks

Hypertension - Blood Pressure

GLOBAL BURDEN OF HYPERTENSION

Based on an analysis of data from 135 population-based studies that included 968,419 adults from 90 countries, we estimated that in 2010 the global age-standardized prevalence of hypertension (defined as systolic BP ≥140 mm Hg, diastolic BP ≥90 mm Hg, and/or current use of antihypertensive medication) was 31.1% (95% CI 30.0–32.2%).

Estimates suggest that in 2010, 31.1% of adults (1.39 billion) worldwide had hypertension. The prevalence of hypertension among adults was higher in LMICs (31.5%, 1.04 billion people) than in high-income countries (HICs; 28.5%, 349 million people). Variations in the levels of risk factors for hypertension, such as high sodium intake, low potassium intake, obesity, alcohol consumption, physical inactivity and unhealthy diet, may explain some of the regional heterogeneity in hypertension prevalence

In 2017, the American College of Cardiology/American Heart Association Task Force on Clinical Practice Guidelines redefined hypertension in adults as systolic BP ≥130 mmHg and/or diastolic BP ≥80 mmHg. This change was based on findings from a number of large-scale, prospective observational studies that reported significant increases in risk of CVD with increasing BP even from levels as low as systolic BP 115 mmHg, as well as the results of randomized clinical trials including the SPRINT trial (discussed further below) that showed that intensive BP lowering (target systolic BP <120 mmHg) reduces CVD and all-cause mortality to an even greater extent than does standard BP lowering (target systolic BP ≤140 mmHg). When the new definition was applied to the US general population, hypertension prevalence increased from 32.0% (based on the traditional criteria) to 45.4% (Table 2).19,20 In the Chinese general population, the increase was even greater from 23.2% to 46.4%.19,20 These findings suggest that if the new criteria were applied worldwide, the difference in hypertension prevalence between LMICs and HICs would be much greater than previously reported.3 Full implementation of the new guidelines would require a greater proportion of adults to be treated with antihypertensive medications but could prevent an estimated 610,000 CVD events and 334,000 deaths per year in the US alone.19

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7998524/

WHO on Hypertension 

https://www.who.int/news-room/fact-sheets/detail/hypertension

Cilnidipine and Telmisartan Similarly Improves Vascular Damage in Hypertensive Patients

Yuki Kaneshiro, Atsuhiro Ichihara, M.D., Ph.D., FAHA, Mariyo Sakoda, ...

First Published January 1, 2007 Research Article

https://doi.org/10.4137/CMC.S353

https://journals.sagepub.com/doi/full/10.4137/CMC.S353

Ud. 30.5.2023

Pub. 12.6.2021

Recommened Protein Intake for Old People

Protein through vegetarian diet - Interesting ideas

https://lifemathmoney.com/how-to-increase-protein-in-indian-vegetarian-diet-with-desi-diet-plan/


2015

Older adults: Double your protein to build more muscle
Date: January 30, 2015
Source:American Physiological Society (APS)
Summary:The new research shows that older adults may need to double up on the recommended daily allowance of protein to efficiently maintain and build muscle.


Current US recommendations for daily dietary protein intake are 0.8 grams/kilogram of body weight (roughly 62 g of protein per day for a 170-pound person). The new research says 1.5 grams/kilogram is required.
http://www.sciencedaily.com/releases/2015/01/150130121613.htm


1994
Increased protein requirements in elderly people: new data and retrospective reassessments.
W W Campbell, M C Crim, G E Dallal, V R Young, and W J Evans
Copyright © 1994 by The American Society for Clinical Nutrition, Inc
http://ajcn.nutrition.org/content/60/4/501.abstract

Joint FAO/WHO/UNU Expert Consultation on Energy and Protein Requirements
Rome, 5 to 17 October 1981
PROTEIN REQUIREMENTS FOR THE ELDERLY
by
Hamish N. Munro, MIT, Cambridge, USA
http://www.fao.org/docrep/MEETING/004/M3011E/M3011E00.HTM

ud. 27.5.2023

Pub 3.2.2015

Weight Gain to Hypothyroidism

 

Hypothyroidism and obesity: An intriguing link

Debmalya Sanyal and Moutusi Raychaudhuri1

Indian J Endocrinol Metab. 2016 Jul-Aug; 20(4): 554–557.  doi: 10.4103/2230-8210.183454

PMCID: PMC4911848PMID: 27366725

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4911848/

https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0093515

Thyroid Disease and the Heart

Irwin Klein and Sara Danzi

Originally published9 Oct 2007

CirculationVol. 116, No. 15Thyroid Disease and the Heart

FREE ACCESS

RESEARCH ARTICLE

PDF/EPUB

Thyroid Function Testing

Cellular Mechanisms of Thyroid Hormone Action

Direct Effects of Thyroid Hormone on the Heart

Thyroid Hormone Effects on Blood Pressure Regulation

Thyroid Disease and Pulmonary Hypertension

Hyperthyroidism

Hypothyroidism

https://www.ahajournals.org/doi/full/10.1161/CIRCULATIONAHA.106.678326

Understanding Bladder Cancer

 

https://worldbladdercancer.org/bladder-cancer-article/signs-risk-factors/

World Bladder Cancer Awareness month -  May

Bladder Cancer. Two words that deliver a devastating impact. Every year, over 570,000 people are diagnosed with bladder cancer and 1.7m people find themselves living with the condition. It is the 10th most commonly diagnosed cancer and the 13th cause of death from cancer globally. But, a timely diagnosis offers a significant increase in the chance of long-term survival and quality of life. Blood in the urine is the most important warning sign of bladder cancer to watch out for.

Yet bladder cancer is the forgotten cancer, and it should not be. We need to unite and raise our voices for people affected by bladder cancer. World Bladder Cancer Awareness month in May 2023 is a chance for us to do exactly that!

Calories Expenditure in Activities - Calories in Food Items

11.5.2023

Your 3% more when you are sitting and 12% more when you are standing. 

https://www.nytimes.com/2019/01/02/well/move/stand-more-lounge-less-dont-do-it-to-lose-weight.html

https://www.webmd.com/fitness-exercise/what-to-know-about-standing-to-burn-calories

March 2017

Calories Expenditure in Activities

Men   Restin Metabolic Rate Formula (RMR)  = 88.362 + 4.799(cm) + 13.397(kg) - 5.677(age)
          Height = cm (1" = 2.54cm), Weight in kg (2.2# = 1kg), Age in years

Activity                          Energy Expenditure
                                         (calories/min/kg)

Sleeping                                       0.02
Sitting Activities (very light)      0.03
Standing (very light)              0.04
Walking (3 mph 20 min/mile)      0.06
Stretching/Yoga                      0.06

https://www.acefitness.org/updateable/update_display.aspx?pageID=593

McArdle, W., Katch, F., & Katch, V. (2001). Exercise Physiology: Energy, Nutrition, and Human Performance (5th Ed.). Philadelphia: Lippincott Williams & Wilkins


Find calories required by you based on McArdle - Match formula

http://www.medindia.net/patients/calculators/CalorieResult.asp

Calories Expenditure for 71 Kg man

activities                            leeping   Sitting  Standing  Walking
calories/min/kg                      0.02    0.03 0.04        0.06
calories/min                           1.42    2.13 2.84        4.26
Minutes spent in a day           600     600 180         60
Hours Spent in a day               10        10          3            1
Total Calories                         852 1278 511.2 255.6

Grand Total calories spent for a day                             2896.8
Assuming 2500 calories consumption per day is more appropriate



Other Estimates

The researchers found subjects burned about 1 calorie per kilogram of body weight per hour while reclining, 1.08 sitting while reading or watching TV, and 1.11 while typing at a computer.

68 kg  - 68 calories per hour


http://www.zmescience.com/medicine/burned-calories-when-lazy-064346/


How Many Calories We Burn When We Sit, Stand or Walk
By GRETCHEN REYNOLDS  JUNE 22, 2016
http://well.blogs.nytimes.com/2016/06/22/how-many-calories-we-burn-when-we-sit-stand-or-walk/?_r=0


http://www.livestrong.com/article/1003261-many-calories-burn-lying-down/

Sitting 75 calories per hour
http://www.livestrong.com/article/1006250-average-miles-person-can-walk-per-day/

http://www.livestrong.com/article/322307-calories-burned-per-hour-sitting/


Standing instead of sitting may help you burn 20 to 50 more calories per hour. So standing for four hours a day can burn an extra 80 to 200 calories.

Stand Up Challenge  - Stand for 3 Hours every day
http://www.livestrong.com/article/73916-calories-burned-standing-vs.-sitting/

Stand for 3 hours a day - It is good for you - BBC

http://www.bbc.com/news/magazine-24532996



Calories in Foods

http://www.fitnessvsweightloss.com/best-south-indian-diet-chart-for-weight-loss/

https://jtmadhavan.files.wordpress.com/2009/09/the-calorie-chart-of-indian-food.pdf

http://www.uccs.edu/Documents/healthcircle/pnc/health-topics/Meal%20Planning.pdf

http://www.livestrong.com/article/281019-1-800-calorie-diet-to-lose-weight/

http://southindianfoods.in/south_indian_food_caloriechart.html

http://www.thehealthsite.com/fitness/calories-in-common-south-indian-dishes/

http://www.indiaparenting.com/calorie/

http://deepthidigvijay.blogspot.in/p/health-diet-calorie-charts.html


Maintaining the Healthy Weight
US Dept. of Health
https://www.nhlbi.nih.gov/files/docs/public/heart/AIM_Pocket_Guide_tagged.pdf



Updated 11.5.2023, 5 March 2017,   13 December 2016,  1 December 2016