Difference between being overweight and obese
Weighing in a big problem
You already know that too many Americans are overweight. But do you know whether you are? You might not. In fact, a recent study by the Pew Research Institute found that most Americans have no clue.
In a recent survey of 2,250 adults, only 5 percent admitted to being seriously overweight, even though other recent studies have shown that 31 percent of Americans are obese. Looks like some people are dealing with more than just a weight problem -- they're also in serious denial.
First let's define the words "overweight" and "obesity," because many people don't know the difference. Difference between being overweight and obese. You're overweight if you weigh 1 to 19 percent more than what is considered healthy. If you're 20 percent or above a healthy weight then you're obese. Of course, now you need to know what a healthy weight is.
What qualifies as healthy differs from person to person -- some people are naturally more muscular or bigger-boned than other people. This is where it becomes a judgment call on your part and your doctor's. Most people can tell whether they're in good shape and whether they need to lose weight. Still, some may have a difficult time accepting that they have a weight problem even if all the evidence they need is staring back at them in the mirror.
If what you see isn't enough to convince you, a more technical, reliable way of deciding whether you need to lose weight is to calculate your body mass index (BMI) -- a measure of whether your weight is proportionate to your height. The National Institute of Health has a BMI calculator on its Web site at http://nhlbisupport.com/bmi/. This indicator does have its fallbacks though, and some doctors think measuring weight problems by your BMI is a crock. For instance, because your BMI doesn't take muscles into account, some very muscular, healthy people may register as overweight, when they're not.
The truth is, you probably don't need all of these fancy calculators and techniques to know if you need to lose weight. Deep down (though with rare exceptions) most people just know.
Lose weight, keep hip
When I start my patients on weight loss programs, I always encourage them to get their families on board too. Sure, it helps to have the moral support, but I admit that I have an ulterior motive.
If parents and grandparents can get the kids in their life to adopt healthy habits, the chances are good that they'll never have to deal with all of the problems associated with obesity, including needing a hip replacement later on in life.
A recent study found that young adults who are overweight are more likely to need a hip replacement later on.
In a recent study, a Norwegian research team examined a list of 1.2 million adults who had been screened for tuberculosis between 1963 and 1975, comparing their weight and height information. The researchers then matched that information with data from a registry of hip replacements performed between 1987 and 2003.
At the end of the study, researchers concluded that people who were heavier at younger ages were three times more likely than a healthy-weight person to need a hip replacement later in life. The research team believes it's possible that our hip-joint cartilage is more vulnerable in our youth, making it even more important to treat -- or prevent -- obesity as early as possible.
What to do about your weight
By now you've probably figured out whether you're overweight or obese, and whether you're at risk for the various problems this can cause. Now it's time to fix it.
I'm not going to lie: If you're severely overweight, getting in shape might be difficult. But if it means saving your heart, your hip, and your overall quality of life, then it's worth it.
Forget diets and especially forget about extreme low-fat diets. They may take pounds off for a little while, but most studies show that by the end of a year those pounds come back because people just plain give up. The truth is that some fats are healthy, like those found in cold-water fish, nuts, avocadoes, olives, and canola oil.
To learn how to eat right, get a copy of Walter Willett's "Eat, Drink, and be Healthy," which is based on excellent research, and focuses on a Mediterranean type of eating, which has all sorts of flexibility, while enforcing a healthy lifestyle. It's not a diet, but a way of eating that can keep you in good health for years to come.
And just to prove it, I lost 25 pounds of useless fat four years ago, by focusing on the suggestions below:
1. Eat a big breakfast with enough protein and (surprise!) fat.
Sample menu: Have two boiled eggs, or 2 eggs scrambled in olive oil, a piece of whole wheat toast spread with nut butter, and an apple or another piece of fruit.
If that doesn't appeal to you, try a bowl of cooked oatmeal with raisins and nuts (preferably almonds or walnuts), a single boiled egg, and a piece of fruit.
2. Have a snack around 11 a.m. and another around 4 p.m. The key is to never let yourself get too hungry. Losing weight isn't about deprivation. It's about staying satisfied.
For a snack, try a handful of almonds or walnuts, or a small piece of cheese with an apple or pear, and wash it all down with a big glass of water. The fiber and healthy fats from nuts are filling, and will cut your appetite for lunch and dinner.
3. Make sure you're getting adequate levels of omega 3 fats. Along with all the other health benefits associated with omega 3s, they help your body burn more fat and work as a mild appetite suppressant. Try taking 2 grams of fish oil (DHA plus EPA) daily, dividing the dose between breakfast and dinner.
4. Watch your plate proportions. Fill half of your plate with vegetables, a quarter of your plate with protein, and a quarter of your plate with a cooked whole grain. Eat fruit for dessert.
5. Include strength training in your daily exercise regimen at least twice a week. Make sure you use heavy weights to work out the big muscles in your back and legs. Try doing supervised leg presses, squats, lunges, and deadlifts -- lifting a weight from the floor to your waist by using your legs and back. Get a personal trainer to teach you how to weight train properly, so that you can get the best results for your efforts.
Keep in mind that muscle burns calories. Diet changes without exercise will result in muscle loss, defeating the purpose.
