Overweight and Obesity

Stephen G. Alldredge DO, FACOI

 

The terms “overweight” and “obesity” refer to a person’s weight and the source of the weight such as muscle, bone, and fat.  Overweight is having extra body weight from these sources or water.  Obesity is having a higher than normal amount of body fat.  The most useful measure of overweight and obesity is the body mass index (BMI).  BMI is based on weight and height and can be calculated using the BMI calculator located under the tools tab to the right.  BMI is used to medically define overweight and obesity.

 

              BMI

18.5-24.9     healthy weight

25.0-29.9  overweight

30.0-34.0  mildly obese

35.0-39.9  moderately obese

  > 40.0    severely obese

 

Your weight is a result of many factors.  These include environment, family history and genetics, metabolism (how your body uses calories and oxygen to produce energy), behavior, and habits.  Some disorders can contribute to being overweight, but these are less common.

 

Obesity is becoming an epidemic health problem in the United States and other developed countries.  Currently, one out of every four individuals in this country is overweight or obese.  Having this health problem significantly increases your risk of high blood pressure, heart attack, stroke, diabetes type 2, and some types of cancers.

 

What can you do?

 

Follow a healthy diet.* In general terms this means cutting back on fat and sweets.  Ways to do this include:

 

·         using fat free or low fat milk and milk products such as cheese or yogurt

·         choosing lean meat, fish, poultry, cooked beans and peas

·         using whole grain foods such as breads, pastas, rice, and oatmeal

·         eating fruits which can be fresh, canned, frozen or dried

·         eating vegetables canned (without salt), fresh, frozen, or dried.

 

If you are wanting to know what your caloric intake should be, see the Estimated Energy Requirement (EER) calculator to the right under tools.

 

Increase your activity level.  This can take many forms but often the simplest is walking.  A good guideline is to walk thirty minutes every day, about 200 minutes per week.  This won’t work for everyone since some will have a physical limitation such as arthritis.  Aerobic water exercises often are a great way for those who don’t walk well to become more active. 

 

Set realistic goals.  This will be safer and will help you avoid discouragement.*

 

·         Lose 5-10 percent of your body weight in 6 months.

·         It is best to lose weight slowly.  A good rule is to lose 1 to 2 pounds per week.

·         If you have lost 10% of your body weight, have kept it off for 6 months, and are still overweight, you need to consider further weight loss.

 

You can find a heart rate (HR) calculator to the right under tools in order to determine your goal HR during exercise.  One should achieve between 60% and 80% of maximum calculated heart rate to stay in an aerobic mode (the type of exercise that is good for the heart, weight loss and increased endurance or stamina).

 

 

The most important part is to make this a part of your life, to make a lifestyle change.  That is the best way to have ultimate success in losing weight and living healthy.

 

 

 

*These guidelines were adopted from the National Institutes of Health statement on obesity and weight loss.