Page 56 - FoodFocusThailand No.171 June 2020

STRATEGIC R&D

more toned and healthy-looking shape than his or includes essential fat and accumulated fat. The essential fat is stored in bones, brain,
her inactive counterpart whose main body spinal cord, and internal organs. The accumulated fat is stored subcutaneously and in the
composition is made up of fat mass. Hence, other abdomen. Fat is an important component for many parts of the body such as cells and
indices must be applied in conjunction with the BMI tissues. It stores nutrients such as fat-soluble vitamins, protects internal organs, gives
to identify obesity. energy to muscles, and assists in hormone secretion. Lean body mass, such as muscles,
• Waist circumference can be measured by helps maintain a proper level of metabolism, assists in the body’s recovery, stimulates
placing a standard measuring strap around the waist insulin sensitivity, and reduces osteoporosis.
and across the navel. Men’s waist circumference
must not exceed 90 cm. while women’s should be How to Lose Weight?
80 cm. or lower. Anything higher than these values Weight is correlated with health: the higher proportion of fat mass, the higher chance of
may indicate obesity. Alternatively, obesity can also illness and death. The same applies to muscle mass: the less muscle mass a person has,
be identified when the abdomen circumference the more likely it is for him or her to suffer from diseases or death. Trying to lose fat along
exceeds the body height divided by two. Reportedly, with muscle mass can be detrimental to health. Healthy weight loss also needs to focus
waist circumference tends to increase as one ages, on muscle mass increment. Hence, along with adherence to healthy dietary regimens,
reaching its peak during the age of 45-59 years after exercising is another important key to sustainable weight management.
which it will shrink in the elderly populace. Obesity or overweight stems from an imbalance between energy intake and expenditure.
• If the ratio of the circumference of the waist to The energy consumed consists of carbohydrates, proteins, and food-derived fats. The total
that of the hips is higher than 0.9 in men or 0.8 in energy expenditure, on the other hand, encompasses basal metabolic rate (BMR), physical
women, there is a risk for obesity. activity, and thermogenesis. BMR takes up around 60-65%, physical activity 25-35%, and
The measurement of the body composition can thermogenesis 5-10% of the total metabolism.
optionally be made via a bioelectrical impedance BMR varies per individual, depending on age, skin surface area, gender, and health
analysis scale, which can detect muscle and fat conditions. A male, for example, has higher BMR than a female, but it will fall as age
mass in the body. A fit female should have 21-24% progresses, spike up during pregnancy, or increase in proportion to additional muscle
body fat while a healthy male should have 14-17%. mass.
The body fat percentage indicating obesity starts at
32% for females and 25% or higher for males. Estimation of Total Daily Energy Expenditure
Obesity causes metabolic syndrome, quadruples The total daily energy expenditure can be estimated by first figuring out the BMR as per
the risk of developing diabetes, and doubles the risk the following formulas:
of cardiovascular diseases.

Where Does the Body Store Fat? Male
Fat is stored under the skin, in the abdomen, and BMR = 10 x weight (kg.) + 6.25 x height (cm.) – 5 x age (year) + 5
in the bloodstream. The fat stored in the abdomen
is called visceral fat. As the stomach houses many
organs related to metabolism, an excess of visceral
fat will obstruct such system, thus leading to NCDs. Female
The body composition consists of 2 main parts: BMR = 10 x weight (kg.) + 6.25 x height (cm.) – 5 x age (year) - 161
fat mass and lean body mass. The latter comprises
water, muscles, and mineral mass while the former

To calculate the total daily energy expenditure,
multiply the individual’s BMR by an activity factor: 1.2
for a physically inactive person, 1.4 for a moderately
active individual engaging in activities such as walking,
and 1.6-1.9 for a physically active person doing exercise
or brisk walking.
The result is an estimated daily energy expenditure.
If there are additional physical activities, the energy
spent for such purposes should also be calculated.
Energy intake is the total energy taken into the body
via food consumption. The food-derived nutrients can
be divided into macronutrients, such as carbohydrates,
fats, and proteins, and micronutrients, such as vitamins
and minerals.
Carbohydrate: Simple carbohydrates include, for
example, monosaccharide and disaccharide sugar
while complex carbohydrates are starch and dietary
fiber. Our body needs 130-150 grams of energy-
generating carbohydrates a day to maintain the normal
functions of organs, especially the brain, which cannot
use energy from any other nutrient sources in a normal
circumstance. Unused carbohydrates are stored in fat

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