Hands On Mobile Therapies
Sharon O’Carroll
Complementary Therapist
087 9515 534
You saw the statistics this week in the Irish Heart Foundation survey, didn’t you?
· Six out of 10 Irish people are termed obese
So, what is the accepted definition of being overweight?
There is a fairly broad band of ‘acceptable weight’ for your height, within which you’re not, clinically, over or underweight. The scale used by most professionals to determine acceptable weight is Body Mass Index (BMI). Your BMI is easy to work out with the formula:
BMI = weight (kg) ÷ height (metres)2. The result is then interpreted as follows:
Below 20 = underweight
20 – 25 = acceptable weight range
25 – 30 = clinically overweight
30 – 40 = clinically obese
Over 40 = morbidly obese
Now that you know what is what, it is kind of scary to know that there are so many of us in this category.
The acceptable range of 20-25 allows, for example, a woman of 1.65m (5’6”) to weigh anything between 54.5kg (8st 8lbs) and 68kg (10st 10lbs). An acceptable maximum weight for health is higher than many people realise and means that many people who feel they are overweight aren’t really, and a lot of people trying to diet may be having difficulty because they are aiming too low.
Another good indication of genuine overweight is the ‘waist circumference’ test, because surplus weight around the waist (‘central fat distribution’) is more likely to be linked with health problems (particularly CHD and non-insulin-dependent diabetes) than surplus weight around the hips, bottom and thighs. Hence, whenever deciding on a radical weight loss regime ALWAYS consult your G.P.
A waist measurement of less than 94cm (37.5in) for men and 80cm (32in) for women is all right, from 94cm – 101cm (37.5-40.5in) and 80-87cm (32-34.75in) respectively indicates further weight gain should be avoided and perhaps weight should be lost; and over 101cm (40.5in) and 87cm (34.75in) indicates weight should be lost. If you are ‘borderline’ on the BMI system (say, just on or over 25), then the waist circumference theory may help you decide, or vice versa.
So, what is the best diet to follow in order to lose weight?
In an ideal world, the best diet is one that hardly seems like a diet at all – one where you have a varied diet and at least three meals a day, plus snacks. It needs to be healthy, containing all the major nutrients, fibre and so on. As a rough guide, for men 1,500 – 1,750 calories a day and for women 1,250-1,500 are suitable. Very overweight or very active people will be able to eat more than that and still lose weight, particularly if activity levels are stepped up.
Should I count calories or just cut fat?
Realistically, the two come to the same thing. To lose weight, you have to create a calorie ‘deficit’, burning up more energy (calories) than you take in as food. On a good calorie-counting diet you will cut down, or at least avoid, the high-calories foods, things like cakes, desserts, fatty meats, mayonnaise, sugar, alcohol, and so on there is no point in cutting down on low-calorie foods, like fruits and vegetables, because firstly you won’t save enough calories to make much difference and, secondly, they are healthy foods your body needs. Neither is there any point in cutting out the starchy carbohydrates, such as bread, potatoes, pasta and rice, as these are also healthy foods, although if counting calories, you may cut down on portion-size a little.
This is just the definitions of weight – acceptable and not acceptable. I cannot emphasis enough that we are individuals and what works for one may or may not for another. Genetics, body type, metabolism and time of year can also have varying effects on how we process food too! (If in any doubt at all, ask your G.P. for advice.) It is also fair to say though, that we do have to realise that if we do eat a lot, we should be upping the ante with our exercise. We all like to splurge and give ourselves ‘rewards’ of treats, but to avoid the guilt, maybe an extra walk in the week might help…. Has anyone seen my runners?
Obesity