Weight (and Overweight)
At any moment in America, between 25 and 50 percent of us are on a diet. But we're not making much progress: Our national waistline has been expanding over the past thirty years. Experts predict that 86 percent of adults will be overweight or obese by 2030, a situation that will cost the health care system more than $956 billion. Rates of obesity among adults doubled between 1980 and 2004, and have held steady ever since. Obesity is now recognized as a bona fide disease by experts everywhere, from the American Medical Association to the Internal Revenue Service.
Overweight or Obese?
To put it simply, you're overweight if you weigh more than what's considered healthy for someone of your height, and you're obese if you have too much body fat.
Most doctors agree that having more than 30 percent body fat if you're a woman (or 25 percent of you're a man) means you're obese. Another measurement is your body mass index (BMI), which is calculated using your height and weight: Having a BMI of 18.5 to 24.9 is considered normal, 25.0 to 29.9 is considered overweight, and anything over 30 is obese. To figure out yours, divide your weight in kilograms by your height in meters, squared. Or multiply your weight in pounds by 703, divide that number by your height in inches, then divide again by your height in inches.
In both men and women, obesity has been implicated in a host of health problems, including cardiovascular disease (CVD), osteoarthritis, and several types of cancer, as well as various kinds of disability (obese people are also more likely to die from any cause). For example, experts guess that 20 percent of all cancer deaths in women can be blamed on body weight.
Proof that less is more: Studies show that consuming 25 percent fewer calories than would otherwise be considered healthy can keep you lean, stave off disease, slow the aging process, and extend your life. Other research shows that eating fewer calories and less fat, especially in the evening, can significantly improve the quality of your sleep.
The numbers on the scale and the BMI table aren't your only concern. Storing fat in your midsection — having an “apple” instead of a “pear” shape — is a known risk factor for CVD and other health problems. In fact, the waist-to-hip ratio measurement is now considered more predictive of chronic health problems than BMI. Measure your waist at the navel and your hips at the widest point, then divide waist by hip measurement. A number that's greater than 1.0 for men and 0.9 for women is considered high risk; 0.9 for men and 0.8 for women is considered average risk.
Obesity is also tied to disorders such as sleep apnea, which is a chronic condition that causes you to stop breathing for short periods of time during the night. Sleep apnea can cause daytime sleepiness and difficulty concentrating — and it's also been linked to heart failure. Sleep apnea is significantly more common in people who are overweight.
Generally speaking, alcohol and dieting don't mix. Booze has no nutritional value but plenty of calories (seven calories per gram of alcohol). But drinking in moderation — one glass of beer or wine a day — can lower your risk of chronic disease, and having your drink with a meal seems to reduce its impact on your waistline.
Nutrition 101
Experts recommend eating a balance of carbohydrates, protein, and fat, with an emphasis on whole foods (vegetables and whole grains) instead of processed ones.
An adult should try to get 45 to 65 percent of the day's total calories from carbohydrates (primarily complex carbs from fruits and veggies, not refined carbs as from sugary or highly processed foods), 20 to 35 percent from fats (mostly unsaturated plant oils instead of saturated animal fats), and 10 to 35 percent from protein. Carbs and protein deliver four calories per gram, and fat has nine calories per gram.
You also should aim for eating 14 grams of dietary fiber for every 1,000 calories you consume. Fiber is essential for healthy digestion and elimination.
