Carrying a few extra pounds around these days? I know. You’ll start that diet tomorrow. That’s the same day you’ll be hitting the gym, too, I’m sure. Unfortunately, for a lot of people tomorrow never comes. (Sounds like a good title for a poem, movie, or song, right?) And before they know it, the dreaded word, “obese,” shows up on their medical record. If you think it can’t happen to you, just turn on the telly or flip through a recent copy of a celebrity magazine and observe how some of the most idolized celebrities have grown to incredible proportions in just a few years.
Keep in mind that these are people who have the wherewithal to hire the best personal trainers, nutritionists, and weight loss coaches money can buy. As an example, think Kathy Ireland. Her astonishing weight gain became public fairly recently. The former top model and cover girl had gone from svelte to blimp-like without realizing it as she juggled family and her career as the CEO of kathy ireland Worldwide, a design company with $1.4 billion in sales. You, too, can become obese before you know it if you don’t take action today.
Obesity, defined as a potentially health-impairing, excessive accumulation of body fat, has grown to such epidemic proportions in the U.S., the U.K. and other developed countries that the World Health Organization (WHO) has developed strategies for preventing it. In the U.S., obesity is second only to smoking as the leading cause of preventable death. Not something you aspire to? Then the time to begin is today, not tomorrow.
Do you know your number? Body Mass Index (BMI), that is. If not, you can easily calculate it with a basic formula. If you use the metric system, divide your weight in kilograms (no cheating) by your height in meters and then divide by your height in meters once again. Or, for you math jocks, divide your weight in kilograms by the square of your height in meters. In the U.S., multiply your weight in pounds (again, no cheating) by 705. Divide this by your height in inches and then divide this by your height in inches again. Alternatively if you live in the U.S., after multiplying your weight in pounds by 705, divide by your height in inches squared. A BMI of 18.5 to 24.9 is considered normal; you are classified as overweight if your BMI is 25.0 to 29.9; obese if it is 30 or greater; and a BMI of 40 or more is an indication of morbid obesity.
If your calculation results in a number greater than 24.9, the ways to reduce it are no different from what you need to do to lower your weight. You will need to eat less (and introduce healthier foods into your diet) in addition to increasing your physical activity. Stock your pantry with more fruits, vegetables. and whole grain foods. Examine labels for foods that are low in saturated fats and limit your consumption of sweets and alcohol. Yes, this means forgoing that extra Godiva chocolate or cocktail. But the operative word is “limit,” not “eliminate.” Studies have shown that elimination diets tend to result in feelings of deprivation, which lead to binges, and binges are counterproductive to your goal.
Experts recommend that you aim for 150 to 250 minutes a week at a level of moderate intensity if you want to maintain your current weight. How do you measure intensity? If you are exercising at a moderate-intensity level, you may find yourself sweating, but not so breathless that you can’t talk. However, you shouldn’t expect to be singing along with the tune playing on your IPod at this level. Brisk walking, swimming, doubles tennis, biking, working out on an elliptical training machine, and even (intense) gardening are types of activities that can provide this level of intensity.
