Overweight Problems and Solutions

Are you thin or fat/obese? I repeat, are you fat or thin? This question looks simple but many people would give the wrong answer. The answer does not lie simply in what you see when you look at yourself in the mirror, or in the value you get when you stand on the bathroom scale. The truth is that you can be big, that is, have large muscular frame, without being fat, and what some people or culture regard as fatness is indeed a slim feature to other people or culture. Your body weight is the totality of your body, from head to toe, and its internal components like blood, water, fat, bones and muscles. Your body weight is a function of your height because the taller you are, the more skeletal weight you have. Therefore, to be able to give a scientifically reliable and unbiased answer, you need more than a mirror and bathroom scale. You need a height chart, your age and an assessment of your health status. In view of these factors, medical science has devised several ways or methods of determining whether an individual is fat or thin. These methods require the following equipment and procedures: 1. Simple body weight and height measuring equipment.

2. Table of average weight by height and age.

3. Tables of relative weight.

4. Anthropometric measurements. This involves the use of tapes and calipers to measure the diameters and circumference of limb and trunk as well as the skin fold thickness of the upper arm.

5. Tables of desirable weight for height, both for men, women and children.

6. Body Mass Index (BMI). This is also a height to weight table. Out of all these approaches to fatness or thinness determination, we shall discuss mainly the Body Mass Index (BMI) as it has been adjusted the best index or method for assessing body weight. The Body Mass Index (BMI) The Body Mass Index expresses the relationship between a persons height and his weight, giving ratings that define healthy weight, under weight, over weight or obese individuals.

The Mayo Clinics (an American group of research scientists) comprehensive research on body mass index gave the following widely accepted BMI ratings: 18.4 and below = Underweight 18.5 24.9 = Healthy weight 25.0 29.9 = Overweight 30.0 and above = Obese These ratings are best for adults.

How to Calculate Your BMI Take your weight in Kilogram, divide it by your height in meters, then divide the result by your height in meters again.

For example, if you weigh 80kg and your height is 1.7 meters, then your BMI = (80/1.7)/1.7 = 27.7 27.7 is Overweight!

The BMI Constraint: The BMI has a constraint in that it cannot differentiate between the contribution of fat (undesirable) and muscle or lean mass (desirable) to an individuals overall weight status. Nevertheless, the BMI is still a relatively dependable means of assessing a persons height to weight status. Is Your Weight Healthy? Is your weight within the limits of the healthy weight range for your height? Is your BMI between 18.5 and 24.9? If yes, then congratulations! But wait a minute, kindly answer the following questions: (i) Do you like this weight or would you want to weigh more or less?

(ii) Did you come about this weight by chance, by default or by design?

(iii) Are you a weight watcher?

(iv) Do you watch what you eat in terms of calorie content?

(v) Do you exercise regularly or engage in physically demanding activities or sports?

(vi) Are you naturally mesomorphic (the mesomorphs are strong, muscular with broad structures, massive bone structure, narrow waist, large muscles and little fat. They are athletic and shapely due to their firm muscles. They have fast metabolism and can easily gain weight or lose weight depending on their nutritional and exercise status. Arnold Schwarzenegger is the archetypical mesomorph. Whatever may be your answers to the above questions, the advice here is that you should endeavour always to remain within the limits of the healthy weight range for your height. You may increase your weight from the lower limit to the upper limit, or reduce it from the upper limit to the lower limit, but do not move outside the limits, especially with regard to fat (not muscles or lean mass) accumulation. For example, if you are 5ft 6 tall, you have the liberty to weigh between 52kg (lower limit) and 70kg (upper limit). Are you Underweight Is your weight within the limits of the healthy weight range for your height? Is your BMI between 18.9 and 24.9? If yes, then congratulations! But wait a minute, kindly answer the following questions: (i) Do you like this weight or would you want to weigh more or less?

(ii) Did you come about this weight by chance, by default or by design?

(iii) Did you come about this weight by chance, by default, or design?

(iv) Are you naturally ectomorphic? (the ectomorphs are slim, thin, gaunt, skinny, or lanky with narrow waist, hips and shoulders. They have few muscles and fat (adipose tissue) and can hardly gain weight due to their fast metabolism. Most ectomorphs lack shape due to their very low lean muscles weight. Ectomorphs are always struggling to gain weight. They generally have a thin bone structure.

(v) Are you suffering from starvation, famine or underfeeding due to war, incarceration, drought or economic constraint?

(vi) Are you inadvertently spending more energy (calories) than you take in during your daily activities thereby leading to a perennial deficit and thin weight?

(vii) Are you suffering from any chronic gastrointestinal problem like indigestion or malabsorption, making it difficult for your food to be properly utilized by your body?

(viii) Are you suffering from malnutrition in which case you dont eat the right food for proper growth and development?

(ix) Are you anorexic? Anorexia Nervosa is an emotional disorder usually among women, in which there is an abnormal fear of being fat, causing the person to reduce her food intake to almost nothing and become almost to death.

(x) Are you suffering from any medical ailment like AIDS, Simmonds disease or caught in a chronic emotional or psychological trauma that affects your nutritional status?

(xi) Are you trying to be like those underweight, skinny models? Whatever may be your answers to the above questions, the truth is that to be underweight is to be disadvantaged, socially, physically and medically. As you read further, you shall see the dangers of being underweight.

Are You Overweight Or Obese? (i) Is your weight more than the upper limit of the healthy weight range for your height? Is your BMI 25 or more?

(ii) Do you like this weight or would you like to weigh less or more?

(iii) Are you naturally endomorphic with lots of adipose tissues for fat storage?

(iv) Do you eat a lot of animal products, butter, margarine, or nuts?

(v) Are you naturally mesomorphic with lots of muscles or lean mass?

(vi) Are you into body-building exercise or sports?

(vii) Are you a glutton, with compulsive obsession to eat anything that comes your way with no leftovers?

(viii) Do you eat and drink (sugary beverages) a lot even when you are not hungry or thirsty simply because you are rich and can afford anything?

(ix) Are you into sedentary job or a sedentary lifestyle, in which case you spend a lot of time sitting down and not moving much?

(x) Do you take excess salt in your diet, leading to excessive water retention and weight gain?

(xi) Are you insulin resistant? Insulin is an endocrine hormone that plays a major role in metabolism. It ensures increased carbohydrate metabolism, fatty acid synthesis. A disorder known as insulin resistance leads to excessive weight gain and great difficulty in losing weight. Overweight people that fail to lose weight no matter the diet or exercise programmes may be insulin resistant.

(xii) Are you an alcoholic? Excessive intake of alcohol, especially beer, contributes to fat accumulation in the abdominal region.

(xiii) Are you suffering from chronic constipation? Chronic constipation can lead to secondary or forced re-absorption of leftover water and nutrients in the faecal matter.

(xiv) Are you suffering from bulimia, a psychological disorder in which a person eats too much food and becomes fat?

(xv) Are you suffering from congestive heart disease, or taking any medication like insulin, glitazones, corticosteroids, or sulphonylureas that make you to gain weight?

(xvi) Do you eat more when you are under stress or depressed? Do you use food, just like some people use smoking or drinking, to get over your stress or depression?

Whatever may be your answers to the above questions, the fact is that to be overweight is bad, and to be obese is even worse. All the noise about excess fat is not much about the image of a fat person but more about the medical implications of excess fat. These medical implications shall be discussed.

Overweight and its Dangers When a person consumes too much food, especially carbohydrate and fat, than he actually needs to maintain his body mechanism and perform his daily activities, the excess calories generated by this food is stored as fat. A person is considered overweight when this fat is about 10% in excess of the ideal fat for his height, and obese at over 20% excess. Obesity, the condition of being obese or seriously overweight, is common but serious nutritional disorder, affecting the poor and the rich alike. 8 20 % of body weight (men)

Healthy body fat:

13 25% of body weight (women) Indicators of Obesity

(1) The BMI ratings (see above)

(2) Triceps Skinfold Thickness: The measurement of the fold of skin at the back of the upper arm (triceps) can be used to determine whether a particular person is too fat (obese), normal or too thin. The standard triceps skinfold thickness for normal weight adult is 12.5 mm for male and 16.5 mm for female. Females are naturally expected to be fatter than males. Higher figures are indicators of overweight or obesity.

(3) Waist Measurement: Waist measurement is a reliable indicator of how fat or thin a person is. A woman whose waist measures more than 35 inches and a man whose waist measures more than 40 inches are considered obese.

Fat Distribution There is no human being without adipose tissues or fat cells. The role of fat in the body is very critical to life; that is, no fat, no life. Therefore, what we are talking about is not the total elimination of fat from the body but the avoidance of excessive, unhealthy fat. Fats are not evenly distributed throughout the body. Some parts of the body are natural locations for fat. These parts include the abdomen, the trunk (chest region), buttocks, thighs, hips, waist, cheeks, breasts, calves, arms (especially the top parts) and the nape of the neck. Overweight or obese people display two main patterns of fat distribution, with several shades in between. These two main patterns are: apple-shaped fat distribution and pearshaped fat distribution.

In the apple-shaped fat distribution, fat distribution is characteristic of men and it is otherwise called android or trunchal obesity. Medically, people with apple-shaped or trunchal obesity are more predisposed to heart or cardiovascular diseases, such as arteriosclerosis and congestive heart disease due to the excess fat surrounding the heart. The distribution of fat in this pattern is mainly in the buttocks and thighs. Pear-shaped obesity is characteristic of women and is otherwise referred to as Gyroid obesity. Although pear-shaped obesity poses less cardiovascular risks, but it is commonly associated with low back pain and arthritis in women. Dangers of Obesity The dangers, (complications and implications) of obesity are medically, socially and economically significant. Hence the issue of obesity has for years attained global concern, making weight losing business a multibillion dollar business worldwide. Some of the dangers of obesity include: Earlier Death: The result of several independent researches worldwide, especially in the United States, show that obese people do not live as long as those who are not. About 300, 000 people die yearly due to obesity related causes, making it the second leading cause of death after smoking. Arteriosclerosis: This is the hardening and loss of elasticity of the arteries and veins due to large deposit of cholesterol. Cholesterol is a natural component of fat. Hypertension: The strong link between obesity and hypertension has long been identified and confirmed. The fatter a person becomes, the higher his risk of developing the silent killer, hypertension. Coronary artery diseases: Narrowing of the coronary (heart) arteries by fat deposit could result in coronary thrombosis and heart attack. Diabetes Mellitus: Insulin, a natural chemical that is produced by the islets of langerhans in the pancreas is responsible for the complete metabolism of sugar and fat in the body. If the excess sugar being consumed by an obese person becomes too much for the insulin to regulate, the excess glucose simply accumulates in the blood causing a disease known as diabetes mellitus. Although we have juvenile diabetic patients, but obese men generally develop diabetes earlier than obese women. Stroke: Hypertension and coronary artery diseases predispose obese people to stroke, which usually results in partial paralysis. Cancer: Researchers have shown that obese men and women are more likely to develop cancer than their normal weight counterparts. While the men frequently suffer from colon, prostate and rectal cancer, the women are prone to cancer of the breast, uterus, ovaries and

bladder. Low back pain/Osteoarthritis: The excess weight in the waist, ankle and knees could cause these parts to be swollen and painful, leading to a degenerative disease known as osteoarthritis. Menstrual irregularity/infertility: Women with severe obesity are known to suffer from certain menstrual irregularities and infertility. Varicose Veins: Fat or obese people usually have on their legs and thighs veins that are swollen, enlarged, twisted, painful and usually ugly-looking (various veins). Skin disease: Fat or obese people are prone to such skin diseases as acne (pimples), rashes, eczematous skin conditions and allergic dermatitis. Fatty Liver: Excessive fat accumulation in the liver could disturb its function and lead to liver failure. Surgical Difficulties: Obese people are more difficult to operate on surgically due to excess fat lining the skin. They also suffer more from postoperative complications like bedsores, deep venous thrombosis, and slow healing of wound. Snoring/Sleep disorder: Fat or obese people suffer more frequently from breathing problems and sleep disorders such as snoring and restlessness than their normal weight counterparts. Stretch Marks: Majority of fat or obese people have stretch marks on their body, which result from previous or present overstretching of the skin by fat deposits. Sexual Dysfunction: Obesity is known to negatively affect the production of sex hormones in men, thereby causing decrease libido (sex urge) and sexual failure. Expectant Mothers: Women who are obese or those who eat too much and become obese during pregnancy are highly disposed to complications of pregnancy and problems during delivery. They are also more likely to deliver an overweight baby (usually through caesarean section) Fat Folds: Fat and obese people usually develop clumsy skin folds at the abdomen, arms and neck making them look uncomfortable in their clothing. Agility: Obese people are not as agile or flexible as their normal weight counterparts. They cannot run, walk, climb, participate in several sporting or recreational activities or do house chores as easily as normal weight people. They get tired easily due to their excessive weight. Psychological Distress: Many obese people are psychologically disturbed by their excess weight. Some of them become anorexic or severely malnourished, while some become introvert and melancholic.

Economical/Social Implications: Obese people spend more money on several things than normal weight people. An obese person would desire a stronger bed and a thicker mattress; a bigger and stronger chair, a car with more sitting space, clothing with extra yards, etc. The above myriad of problems are enough reasons for any person to want to lose weight and for people to strive to avoid being overweight or obese. Interestingly, just losing 10% of your weight could improve your health and decrease these risks! Underweight and its Danger An underweight or skinny person, just like his overweight or obese counterpart, has many health risks and social inadequacies to contend with. These include: Nutritional Deficiencies: A person who is underweight as a result of being anorexic or through severe restriction on diet will most likely suffer from nutritional deficiencies, which may result in ill health and death. Amenorrhoea: Underweight women are liable to missing menstrual periods (amenorrhoea), which can lead to infertility. Weaklings: Majority of underweight or skinny people are regarded as weaklings. They lack physical strength to fight or defend themselves against bullies. They are easily physically intimidated and oppressed.

Sports: Underweight or skinny people do not have the shape, strength or stamina needed in so many sporting activities like football, lawn tennis, basketball, discus, hammer, short put, cricket, handball, wrestling, boxing, etc. They are naturally not athletic. However some of them are good at endurance sports like marathon race. Fashion: Fashion designers, especially in the western world, use very skinny ladies with their clavicles (collar bones) and shoulder blades showing as fashion exhibitionists. The truth is that the clothes exhibited by these skinny models fit more on plump, fleshy women. Clothes fit less on skinny people. No wonder it was reported on CNN on September 17, 2006 that Madrids fashion bosses sent skinny girls away. Social Embarrassment: A lot of underweight or skinny people, just like their obese counterparts, suffer severe social embarrassment such that they are ashamed to get undressed in the presence of others, cannot go to the beach or swimming pools, and cannot participate in sporting activities that

require full or partial exposure of their body. Some very skinny girls are used to wearing only ankle length skirts or trousers, just to cover their tiny legs. Personality: A skinny man or woman does not possess an imposing physical personality or command physical respect like his stout or buxom counterpart. People tend to look down on skinny and smallish people except they have knowledge of their achievement or position in the society. However, there is hope for the skinny person to move up to healthy weight just like the overweight person can move down to healthy weight. How to Lose Weight

Before you embark on any weight loss program, be sure of the following:

(1) Be sure that you are indeed overweight or obese by checking your Body Mass index, triceps or waist measurement.

(2) Be informed that what is overweight or obese in some cultures or countries like Japan, India, Fiji or Nigeria. Different cultures have different ideal weights. The most important thing is to maintain a weight that you like and which will not pose any health risk to you.

(3) Be informed that the Body Mass index is not 100 percent reliable as it does not differentiate between excess weight due to fat, excess body fluid or lots of lean mass (muscles).

(4) Be sure of the cause(s) of your excess weight (see above). If your excess weight is due to excess body fluid or the manifestation of certain ailments or drugs like corticosteroids, sulphonylureas, insulin or glitazones, you need to see your physician for treatment or alternative chemotherapy. However, if your excess weight is due to excess fat, resulting from excess weight is due to excess fat, resulting from excess food intake, and it poses a serious medical risk or social discomfort, then you need a weight loss program.

(5) Be warned not to embark on a program that will make you dehydrated, malnourished, anaemic, weak and sick. Never subscribe to or register for a crash weight loss program, that is, the one that advertises a 10 kg weight loss in two or three weeks! A successful and enduring weight loss must not be dramatic. It should be gradual and systematic.

(6) Be warned that fasting to lose weight can be dangerous for people with high blood pressure and diabetes, both of which are common in obesity.

(7) Be informed that it is impossible to spot reduce fat from one specific part of the body. It is common knowledge that many people exercise specific areas of their body with the hope that fat will be burn directly off those areas. But this is not possible. Fat loss occurs systematically from the whole body at the same time, just like when you have a cut on your leg, the blood you lose is not from the leg but from the whole body. In the same vein, when you eat a lot of fatty food, the distribution of the fat in your body is not determined by you but by your genetic (inborn) mechanism/pattern of fat storage.

(8) Be warned that skipping meals to lose weight may result in bingeing, that is, eating or drinking too much at the next meal, slowing of your body metabolism and an increase in stored body fat. Therefore, always take your breakfast and dinner but mind what you eat.

(9) Be informed that bitter food does not nullify sugar in the blood. Foods are only tasty in the mouth. All foods, whether sweet or bitter, are metabolized the same way in the stomach. Therefore, eating two bowls of akpu or pounded yam (both carbohydrate foods) with bitter leaf soup does not nullify the carbohydrate in the akpu or pounded yam. One kilogram of fat contains about 7, 000 Kcal. A desirable weight loss of 500 kcal per day or 0.07 kg (70 gram) of fat per day is reasonable. This will translate to a healthy 10 kg weight loss in about 5 months. Now you can go through the following possible ways of losing weight. The identified advantages and disadvantages of these ways should inform your right choice. However, you still need to get a professional guidance on any way you intend to adopt:

Possible Ways of losing Weight

Diet: Your diet is the only means through which you can rationally gain weight. It is the most important and most effective means of losing weight. Assuming you were locked up in room for two weeks with little or no food, you will surely become thinner by the time you come out. Therefore, it is not possible for your body to store fat if you do not eat it. The objective of dieting or reducing diet is to cut down on calories intake by restricting the consumption of high energy foods like carbohydrates and fat, and increasing the consumption of low energy foods like plant protein, fresh fruits and vegetables. According to Dr. Walter C. Willet, Weight control isnt impossible, nor does it need to mean deprivation or a boring repetitions diet. With conscious effort and creativity most people can successfully control their weight for the long term with an enjoyable but reasonable diet and near daily exercise. There are hundreds of books on dietary strategies for weight loss. For example, we have the

Atkins Diets, which is a weight loss program that prescribes high protein, high fat and low carbohydrate diet. However, the Physicians Committee for Responsible Medicine has shown that such a diet with large amount of animal products may increase the risk of colorectal cancer, osteoporosis, heart disease, kidney problems and diabetic complications! On the other hand, there is the Zone Diet put together by a biochemist, Dr. Barry Sears. It is a eating plan that maximizes fat loss, increases energy expenditure and improves health. The Zone Diet has been adjudged effective and healthy and is used regularly by athletes, medical doctors, health farms and sports teams. The truth is that not every dietary strategy is safe; therefore you have to be very careful in deciding which one to adopt. But one dietary strategy that will never fail you or give rise to health complications is the low-fat, low-calorie diet. Your ability to lose an average of half kilogram of fat per week and about 6 kg in 3 months, 12 kg in 6 months is indeed a great achievement. And this should be your goal. To achieve this goal, you need to count your calories or be aware of the calories in what you eat and drink such as soft drinks, sweetened or artificial fruit juices, alcoholic beverages, chocolate, cookies, yam products, rice, cassava products, cocoyam, potatoes, plantain, millet products, wheat and its products, ice-cream, yoghurt and milk products, butter, margarine, cooking fats and oils, etc. These are high-calorie foods and their consumption should be reduced to be able to achieve a sustainable weight loss. Fast Foods The contributions of fast foods and confectionery to overweight and obesity in our modern society require special mention here. Confectionery and fast foods are multi-million dollar businesses. Fast food companies are taking over all the strategic, heavy human traffic areas in our towns and cities. Food makers and soft drink manufacturers put up various captivating, enticing but misleading advertisement and mouth-watering, destiny-changing sales promotions to lure you to eat or drink more. The more meat-pies, sandwiches, hamburgers, fairy cake, doughnuts, sausage rolls, ice-creams, fried rice, coconut rice, and soft drinks you take the more money the manufactures get. They would never alert you of the great calories these foods contain and their negative effects on your weight and health. They want you to eat and eat so that you get fat and fat! This situation is even more pathetic when you discover that many people do not regard snacks, fast foods and soft drinks as regular meals. They eat a lot of these as snacks in between meals, thereby increasing their excess calories intake. A word of advice is that you should always consider the carbohydrate and fat contents of whatever food of drink you take. It is the calories that count, therefore cultivate the habit of counting the amount of it in your diet today. Exercise: Food provides energy for the performance of a wide variety of activities. Where a person

eats but there is little or no activity to spend the energy generated on, the energy is converted to fat and stored in the adipose tissues. This is the fate of people who live a docile or sedentary life. They often become overweight and obese. Very active people like footballers, athletes, hard workers or exercise buffs hardly have excess energy to be stored to the point of becoming overweight or obese. They always maintain a balance between energy intake and energy output. They possess more lean mass or muscles and are more physically fit and healthy. Since a lot of people are into sedentary professions, the best way of getting rid of excess energy is to engage in physical exercise. Fat? It is not possible to store it if you spend it! Exercises have proved a veritable means of expending or dissipating the excess calories in the overweight or obese individual. To generate 7, 000 kilocalories or 29, 400 kilojoules of heat energy during any physical activity or exercise require the mobilization or conversion of 70 gram of fat. Therefore the more heat energy you generate or burn as sweat during exercise, the more fat you lose. However, be warned that losing 7, 000 calories in the morning and gaining 10, 000 calories in the evening through food will only end up in positive energy balance, leading to ever increasing weight. Hence, an effective weight loss exercise must be combined with an effective reducing diet regime. Only this way can there be successful and sustainable reduction in weight. Exercise, apart from its contribution to weight loss is also a means of maintaining good body, physical and mental fitness. You need regular exercise to have toned muscles, firm shape, agility, mental alacrity, better digestive and excreting systems, finer skin, greater stamina or endurance, etc. a 30-minute daily exercise is enough to assure you of all the health and weight benefits above. However, if you have been inactive or sedentary for a very long time, especially if you are above 30 years of age, you need to consult a physician and have your health status checked before you engage in any exercise program. Exercise Machines: There are hundreds of different weight loss and fitness machines in the market. Examples include indoor rovers, vibrating machines, abdominal rockers and wheels, tummy trimmers, bicycles etc. these machines are usually made for indoor use. They are the very essence of a modern gymnasium. They take care of the constraints of space, safety, time, types of exercise and coordination usually encountered by weight watchers in our over crowded cities. For instance you can remain on a spot on an exercise bicycle and cover over 5 kilometers in activity. You can also walk or run over 10 kilometers on spot on a fitness machine. These machines are useful adjuncts to regular exercise program. Once again, be reminded that every exercise program, whether on fitness machine or not, requires a concomitant reducing diet to ensure a positive and sustainable weight loss.

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