Am I overweight?, causes, risk factors, barriers, recommendations, and how to achieve and maintain a healthy weight

Weight in excess has already turned into a pandemic worldwide problem of public health. And what I see so far is that eliminating kilograms from your body is not only a matter of looks but most important, a matter of health.

So, how do you figure that you are with overweight or obese? Because before we start, every person has a unique perception of their own bodies. But there are some guidelines to help us see it numbers.

First thing to know is: Men and women are different in body composition, as follows:

MEN

45% muscle

25% organs

15% fat

15% bone

WOMEN

36% muscle

24% organs

27% fat

13% bone

In women, the greater fat tissue is normal and necessary for reproduction.

Body mass index (BMI) is related significantly with body fatness, though it doesn't indicate how much of the weight is fat and where it is located.

BMI is only an indication for evaluating risks of obesity but can't be applied to athletes (because muscle developed can false the result), pregnant and lactating woman (more kilograms are normal on this stage) or adults over 65 (because they become "shorter" with age).

To calculate BMI:

BMI = Weight (kgs) / (Height in mts.) x (Height in mts.)

A BMI of 18.5-24.9 is considered healthiest. From 25-29.9 a person is considered with overweight. Greater than 30 is considered obese. The higher the rank, the higher the risk.

To determine where is the fat located, you'll need to measure your waist, finding the highest point on each hipbone and then measure across your abdomen just above those points. If you exceed from 102 cms in men or 88 cms in women, it adds risk if your BMI is higher than 25.

Finally also remember that BMI and waist circumference doesn't give the full picture of your status, because a medical history is also required.

Causes

From: Psychology and cultural aspects of energy, Nutrition Reviews 59 (2001):S5-S12.

Research has linked obesity with:

+ Birth order (number of brothers).

+ Divorced / single parents, nonprofesional or unemployed parents.

+ Early menstruation.

+ Ethnicity.

+ Fat, protein and carbohydrate intake.

+ Less leisure time, traveling, geographic location.

+ Exposure to a variety of foods, fast-food consumption.

+ Lower education level, lower social class.

+ Increased wealth.

+ Maternal famine or obesity during gestation.

+ Meal skipping, meals eaten away from home.

+ Napping habits.

+ Reduced alcohol intake, increased alcohol intake.

+ Sedentary behavior.

+ Television watching.

+ Substandard housing.

+ Etc.

Risk factors

Too much fat in relation to your body mass = Overweight.

Excess of body fat is putting you at risk of illness or premature death = Obesity.

RISK FACTORS ARE:

Lyfestyle factors: Consuming high caloric foods, eating larger portions, having a sedentary life, etc.

Genetic factors.

Psychological factors.

Other factors like: age, having stop smoking, pregnancy, medications and illneses.

Barriers for loosing weight

Everyone will encounter some barriers. I'd like to call them challenges. Some are external, like a restaurant meeting with family, and others are internal like poor self esteem. It is important to identify them and learn to cope with them. Search for advice or assesment if you need it.

How ready are you to start loosing some kilograms?

Checklist this:

Are you motivated to make lifestyle changes? How much? Which changes?

What is going on in your life today?, Do you feel fine? Something needs to change? What would that be?

Do you have realistic goals?

Do you truly believe that slower is better?

Are you committed to understand about nutrition, food intake and physical activity?

Do you have someone to support your efforts?

Are you interested in looking better?

Do you believe you can change your eating behaviors for good?

Are you willing to find ways to become physically active?

Do you have an eating disorder or emotional issues?

Are you willing to look to your past succeses and failures and with other areas of your life?

Do you believe that a healthy weight is a long time comittment?

Can you view the whole experience of loosing weight as a positive experience?

Are you picking the right time?

Well, persistance pays off.

How can I lose weight and avoid gaining it back? Recommendations based on scientific evidence

5 Different weight loss tips that work

Recommendations

The article: Dieting and weight loss, the energy perspective from G.K Goodrick and J. P Foreyt makes the following recommendations for a fitness promoting environment:

+ Eat foods dense in nutrients and not poor of them.

+ Eat appropiate portions.

+ Choose attractive pricing foods (somehow vegetables and fruits are cheaper than other stuff).

+ Choose appropiate food.

+ Drink enough water and/or fluids.

+ Keep a healthy body composition.

+ Daily exercise.

+ Increase fitness.

+ Reduce stress.

+ Get beneficial sleep.

+ Moderate consumption of caffeine and alcohol.

+ Don't smoke.

+ Be more motivated to move.

+ Find ways to reduce your desire to eat inaproppiately.

How to achieve and maintain a healthy body composition

There are three lifestyle components that lead to a healthy body weight:

1) Diet.

2) Physical activity.

3) Behavior modification.

The balance between the energy you take in and the energy you spend determines wether you will gain, lose, or maintain body fat. That is why is so important to learn about caloric intakes and energy expenditure.

Our body is so wonderful! We have the chance to eat periodically, store fuel, and then use it between meals to our advantage.

When you eat less food energy than you need, your body draws on its stored energy to keep going.

If you exercise appropiately, restrict calories moderately and consume a balanced diet that meets protein and carbohydrate needs, body is forced to use the stored fat for energy. Gradual weight loss will occur. This is prefered than doing it fast, because lean body mass is spared and fat is lost.

To achieve and maintain a healthy body standard, set realistic goals, keep records, and expect to progress at your own pace (not quickly). Make your diet adequate limiting fat and calories, reducing alcohol and eating regularly. Commit to your new lifestyle and enjoy life!!

Expect some great articles for this subject and keep track on our Fitness Nutrition Fans Blog.

Diet, exercise and behavior recommendations for weight loss

Not only about weight loss, but also more about weight managment

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