What Being "Overweight" Actually Means and What You Can Do About It
What do the terms “overweight” and “obese” mean, anyway?
We all know carrying around excess fat is unhealthy and that our society is fatter than ever before. Soft times make soft people. However, being “overweight” or “obese” are specific terms, and we have to understand what they mean before we can do anything about them.
Body mass index, or BMI, is the standard measurement tool used in the medical community to screen for “overweight” and “obese.” It’s a simple height-to-weight ratio. The CDC complied a chart you can use to calculate your own BMI. If your BMI is between 25-30, it’s considered “overweight.” If it’s greater than 30, it’s considered “obese.”
BMI has its limitations. It doesn’t consider the amount of lean body mass (muscle, bone, water, etc) an individual is carrying. Many fit individuals who carry a lot of muscle are classified as “overweight” based on their height and weight. However, that doesn’t mean that we should throw out BMI as a valid screening tool. For the average person (which you probably are), it’s very useful.
Another screening tool is a simple waist measurement. Use a flexible tape measure and measure around your body, level with your navel. If your waist measures greater than 40 inches (men) or 35 inches (women), you’re at an increased risk for heart disease and type 2 diabetes. This tool can be combined with BMI for a more accurate picture of your risk for obesity-related health issues. Here’s a chart to see where you’re at.
If you find yourself in one of these categories, obviously you aren’t alone, and you don’t have to stay there! The sooner you start even a basic and simple fat loss plan, the more you can improve your health and longevity. Read this for a great starting point.
Fat loss can be measured in a few different ways. If you’re new to exercise, you might experience a sudden drop in bodyweight over the first few weeks, followed by very little change for a while. That’s normal. Measuring your bodyweight is a good tool, but it isn’t the only way to measure your fat loss.
Measuring your waist circumference is a great way to track your progress. Use a seamstress’ tape measure and measure around your navel. If your waist circumference is going down over several weeks, you’re making great progress that will lower your risk of obesity-related diseases.
Pants size is also a great measurement tool. Pick a pair of pants you want to fit into, or a current pair that fits a little too tightly. This is very similar to waist circumference but a bit less accurate. If you have to go down a pants size or tighten your belt, obviously you’re making progress.
The more fat you have to lose, the more useful the scale will be to gauge progress. Don’t expect it to change every day. Instead, weigh yourself every day but pay more attention to weekly and monthly changes. Your bodyweight can fluctuate wildly, sometimes up to 6 pounds per day. Don’t let an “up” day or even couple of weeks discourage you. Use the scale in combination with one of the other methods for a more accurate picture of how you’re doing.
For testing your actual body fat percentage, don’t rely on a bioelectrical impedance device or even caliper testing. I recommend using another method to gauge your progress. The most accurate body fat percentage measurement devices usually require a university laboratory, which I doubt you have access to.
Once you know your starting baseline, put together a plan and get to work. As previously mentioned, I recommend daily weighing along weekly or bi-weekly waist measurement, but don’t pay attention to small fluctuations. Instead, look at weekly and monthly trends. It will always take longer than you think; the key is to start off with a long-term mindset and keep taking baby steps forward, even when you feel like you aren’t making progress. Losing 50 pounds in a year is fantastic progress but averages out to less than a pound per week. Even 25 pounds in a year is great progress, and probably doesn’t require as much lifestyle modification as you think. It may just take a few small changes applied consistently every day.
Change your mindset and it will change your life.
The longer you wait to start moving toward your goals, the less likely you are to succeed. If you’re looking for a fitness trainer in the Mt Juliet/Hermitage/Nashville TN area, online fitness training, or just need some advice to get your fitness program started, contact me