Am I overweight? Does body shape make a difference? But I don't eat that much!

Main Category: Obesity / Weight Loss / Fitness
Article Date: 07 May 2004 - 0:00 PDT


AM I OVERWEIGHT?

You are defined medically as being overweight if your body mass index (BMI) is over 25, and obese if it is over 30. To calculate your BMI divide your weight in kilograms by the square of your height in metres.

DOES BODY SHAPE MAKE A DIFFERENCE?

Very much so. Those most at risk are 'apples' - men and women who tend to deposit extra fat within their abdominal cavity rather than under the skin. Interestingly these people tend to think of themselves as having less of a problem than 'pears' - men and women who tend to deposit under the skin, particularly on their hips and thighs. But in fact apples are at much higher risk of complications such as diabetes, heart attack and stroke. Indeed the size of a man's waist is now thought to be as good a predictor of his chances of dying of a heart attack as his cholesterol level - ideally it should be less than 36" and the risks really start to rise above 38".

BUT I DON'T EAT THAT MUCH!

I am afraid you do. The rules of biology are hard and fast - the only way a person can gain weight is if their energy intake exceeds their energy expenditure, the excess being stored as fat. Some people are genetically predisposed to obesity, and there are some medical conditions that encourage it (such as an under-active thyroid) but even in these cases the rules of biology still apply. Study after study has shown that obese people consistently underestimate their daily calorific intake - by as much as 800 calories in some cases.

ISN'T IT JUST MIDDLE-AGE SPREAD?

The average man and woman can expect to lose around half a pound of muscle and gain a pound of fat every year past the age of 40. Some of this metabolic change is a consequence of ageing but it is not all inevitable - it's just that people over 40 have to work a bit harder at maintaining their muscle bulk, and be a little more careful about what they eat.

SO WHERE AM I LIKELY TO BE GOING WRONG?

In my experience there are three key mistakes that crop up on a regular basis in people consulting me for help with their weight:

1. They do too little. Exercise not only helps burn calories while you are doing it, it also increases the amount of calories that you burn at rest for up to six hours after exercise. And the best forms for fat burning are gentle aerobic exercises such as brisk walking, cycling and swimming. If you are on foot expect to burn around 100 calories per mile - and that's much the same whether you walk, jog or run;

2. They underestimate how fattening alcohol is. Alcohol is a high-energy fuel. And don't think that drinking wine or spirits is less fattening than beer or cider - it's the alcohol content that determines the calorific value in most drinks. A rough guide is that a unit of alcohol of any type of drink contains between 80 and 100 calories where a unit is the equivalent of half a pint of beer and normal strength cider and lager, a small glass of wine and a single pub measure of spirits;

3. They underestimate the calorie content of snacks and fizzy drinks. This becomes evident when you ask people to do a seven-day food and drink diary which lists everything that crosses their lips. It's not unusual to find as many as 400 to 500 calories worth of 'forgotten' snacks and drinks.

BOTTOM LINE?

Research has shown that people who lose weight successfully and, just as importantly, manage to keep it off, are those who combine diet with exercise. Aim to lose no more than six to eight pounds per month and try and do at least three lots of aerobic exercise a week. Do a food diary and substitute healthy snacks for your 'forgotten' calories - eg, mineral water and fruit, instead of a fizzy drink and a packet of crisps. Last, but not least, take a long hard look at how much alcohol you are drinking.

From Norwich Union Health Care UK
http://www.norwichunion.com/frameset/health_e_talk.htm

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