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BeauNutrition
BeauNutrition
肥 ?
FAT OR SWELL?
肥 Real
真肥是體重過高或者體脂過多。一般來
講，當身體質量指數(BMI)高於 22.9kg/m 2 ，
便可歸類為過重。但是，BMI只考慮身
高及體重。所以，兩個BMI一樣的人，
體型可以不同的。具體一點，身型健碩
和身型肥胖的人身體，BMI都可以超過
22.9kg/m 2 的。BMI的弱點在於沒有考慮
體脂。由此可見，參考體脂可以更加肯
定一個人是不是真肥。以亞洲人來說，
男性體脂應為14-23%；而女性體脂應為
17-27%。
真肥怎麼辦呢？
「營養師，我覺得自己太肥了！」
這句是很多女士來諮詢營養師說的第一句說話。這個時侯，我的首
要工作便是要了解這種肥是甚麼肥。我希望借今次機會跟大家分享
一下我經常會遇到的兩種肥 : 真肥和假肥。
“Mr Dietitian, I think I am too Fat!”
This is the first sentence that many ladies said to me when they
first saw me. Usually, what I do next is to figure out what “fat” it is. I
hope to take this chance to share the two kinds of “fat” that I always
encounter: “real” fat and “fake” fat.
體重管理必需考慮兩件事情：分別是熱
量攝取（從食物和飲品）及熱量消耗（新
陳代謝和活動）。減重的話必須要熱量攝
取少於熱量消耗。要達至負熱量攝取，
可以透過控制飲食和提高新陳代謝及活
動。然而，過份節食有機會令新陳代謝
減慢，變相更難控制體重。所以，有控
制體重需要的話，可以諮詢專業人士的
意見。
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Fat
Real fat means having excessive weight or
too much body fat. Normally, when one’s
Body Mass Index (BMI) is higher than
22.9 kg/m 2 , one can be categorized as
overweight. However, BMI only considers
height and weight. Therefore, two people
with the same BMI can have different
physiques. To be concrete, a well built
person and a fat person may both have a
BMI over 22.9 kg/m 2 . The weakness of BMI
is that it disregards body fat. Thus, we can
confirm if one is really fat by looking at
one’s body fat. For Asians, body fat of an
average male should be around 14-23%
while the body fat of an average female
should be around 17-27%.
What can we do if I am in the “real
fat” category?
There are two things that you must
consider when doing weight management:
food energy intake (from food and drinks)
and energy consumption (metabolism
and physical activity). If you want to lose
weight, your food energy intake has to
be less than your energy consumption.
To achieve negative energy intake, you
can control your food intake and boost
your metabolism and activity level.
However, excessive dieting may slow down
metabolism, which renders it more difficult
to control your body weight. Therefore, if
you have the need to control body weight,
you may seek professional advice.