Wednesday, September 24, 2003

Get fit: Weight management

There are a lot of myths and misinformation pertaining to weight loss and management. Perhaps such is the reason for so much fear and confusion when trying to understand and cope with the issues of ‘fatness’, being overweight and obesity. This week’s article will focus on facts, rather than review the myths.

Consider that over 60 percent of adults do not engage in the recommended amount of physical activity — a minimum of 30 minutes a day. Twenty-five percent of adults don’t exercise at all. And 50 percent of youths ages 12-21 do not exercise on a regular basis. These statistics are horrifying when some of the effects of inactivity are realized.

Lack of exercise is a major component of the weight problem Americans face. Sedentary lifestyles lead to obesity, to heart disease, to stroke, to cancer, to diabetes, and other destructive health conditions. Loved ones are stricken and/or lost, health care costs rise, and the economy is hurt, just to point out a few of the negatives associated with harmful weight conditions. The human body was meant to be active, not sedentary.

Ok, enough already about the negative points. Understanding a few basic principles will enable us to meet the issue of unhealthy weight head on and turn the negatives around.

Some fat is beneficial and necessary. Positive functions of essential fat include the enabling of organs to work properly, protect visceral organs and are necessary to the development of cell membranes. These fats also transport the fat soluble vitamins A, D, E, and K in the bloodstream.

Storage fat consists of intramuscular fat and subcutaneous fat. Intramuscular fat is found inside the muscle. Inactivity promotes streaks of fat in muscles, making them less dense. Subcutaneous fat is that which is stored between skin and muscle. Some experts estimate this kind of fat represents approximately 50 percent of the body’s total fat. Excessive amounts are indicative of obesity.

All body fat consists of millions of fat cells. These fat cells are developed during three primary periods in our lives: third trimester prenatal, first year of life, adolescent growth spurt.

Overeating is another way fat cells not only increase in number but increase in size. Chubby babies have traditionally been thought to be healthy babies. Overfeeding during infancy will stimulate the development of larger, more numerous fat cells, which remain for life. Throughout life, these cells, when not filled, will influence the appetite. It is essential that we properly feed our babies and teach our youth healthy lifestyles of eating and exercise.

Most of us today are only concerned about our weight as shown on the bathroom scales. This is a false indicator. We must be concerned with the composition of our weight. Total body weight consists of two main components: lean mass (which includes muscle, bone, connective tissue, blood, and everything that is not fat), and fat (everything that is not lean tissue).

Many times we determine our ideal weight by using published charts. Such a method does not provide accurate information. A person’s body fat percentage and/or physical condition are more accurate in determining ideal weight. Consider two 220-pound men, one with a body fat of 12 percent, and the other with body fat of 30 percent. If following a generalized chart, the 220-pound man with 12 percent body fat will be classified as overweight.

Setting personal appearance aside (for those who don’t care what they look like), what does excess weight do to our health (mentioned earlier)? Men with a body fat percentage over 25 percent are at health risk, as are women with body fat percentage over 35 percent. A fitness professional can determine your percentage of body fat. Another indicator of risk assessment is Waist to Hip Ratio. Simply divide your waist measurement by your hip measurement. Risk indicators are over .95 for men and .85 for women.

Control and maintenance of your weight and body fat is achieved through a combination of proper exercise and diet.

The concept is simple — expend more calories than you take in. The commitment is not easy, but is doable.

A few basic suggestions for improving your body fat composition include:

> Balanced intake of protein, carbohydrates and fat (with doctor’s approval). The balance of carbohydrates, protein and fat is different for different people and at different stages of their weight management programs.

> Consume your balanced nutritional intake over five to six meals, rather than two to three.

> Start with a definite plan that you can measure and monitor.

> Select enjoyable activities.

> Surround yourself with positive influence.

> Be patient. Weight gain did not appear overnight, nor will it be corrected overnight.

All of this requires a lifestyle adjustment. There is no quick fix. You will feel better, have more energy and more self-esteem — all good things.

If you need personalized help, consult a health care or fitness professional.