Body Fat Reduction Overview
What is Body Fat Reduction?
BMI or Body Fat Percentage ?
The numbers on the scale used to be the gold standard measurement of obesity. Then came the body mass index or BMI — a ratio of height and weight currently used to determine healthy body weight. But now a new study weighs in and suggests that simple body fat measurements may be best. Some experts believe that body fat percentage may be a more accurate indicator of good health than BMI.
New research published in the September issue of The American Journal of Clinical Nutrition links BMIs to corresponding healthy levels of body fat , apparently for the first time. “We found that based on BMI, that when we measured … percent body fat, approximately one-fourth of the subjects we evaluated were misclassified,” says study coauthor Steven B. Heymsfield, MD, deputy director of the obesity research center at St. Luke’s-Roosevelt Hospital Center in New York.
According to Heymsfield’s study of over 1,600 patients, a man aged 40 to 59 could have up to 24% body fat and still be healthy while a women of the same age could go all the way 38% body fat without a problem.
There are various ways BMI could lead a doctor to the wrong conclusion about a patient’s body fat, says Heymsfield. A healthy BMI is considered somewhere between 18.5 to 24.9. But an athlete with lots of muscle tissue could have a considerably higher number and not be overweight. Others might have an acceptable BMI but still be “overfat.”
Too little fat can also be a problem, says Heymsfield. In that case, women may have their menstrual cycles interrupted as well as develop osteoporosis, a dangerous thinning of bone.
The researchers offer up George Washington as an example of BMI misclassification. They point out that the father of our country would have an unhealthy BMI of 25.7 based on his height and weight, but he couldn’t be considered obese because of his active lifestyle.
Know Your Body Fat Percentage
Former U.S. Surgeon General C. Everett Koop agrees, saying that Americans need to find another way of measuring obesity besides using BMI. Instead, he suggests that “every American … know and monitor his or her percent body fat throughout our life, just as they currently monitor blood pressure readings or their cholesterol level.” Koop made this recommendation at a news conference held here Monday.
Koop’s nonprofit organization, Shape Up America!, says that being overweight kills some 300,000 Americans annually by contributing to a variety of chronic diseases. However, by recognizing those who are truly at risk, they say the toll could be reduced considerably.
However, Koop insists that he’s not giving people an excuse to claim that they’re really in better shape than the scale or mirror would indicate by focusing on yet another number. “This is not a game we’re playing. … We are truly interested in the health of America.”
Still, it isn’t easy to figure out your body fat percentage without seeking professional help. Shape Up America! Offers a “Body Fat Lab” on its web site to identify a “healthy range of body fat,” says Koop. A scale-like device also provides what’s called a “bio impedance analysis” for those who want to monitor their progress daily. Koop says this is an instance where patients will often learn about body fat percentage before their doctors.
Professional dietitians believe the current fat measurement approaches are adequate if used properly. “BMI is a tool, just like the body fat percentage is a tool, just like weight is a tool. None of them are going to be the be all and end all,” Cindy Moore, MS, RD, director of nutrition therapy at the Cleveland Clinic Foundation in Ohio..
“I think BMI is good enough … It’s the best we have without doing anything fancy,” says Nelda Mercer, RD, who works with the University of Michigan health program.
“Adding in really works, taking away never does,” says registered dietitian David Grotto, RD, LDN, author of 101 Optimal Life Foods, but do remember to keep an eye on overall calories. And don’t forget to add in something physical, too, whether it’s doing a few dance moves before dinner, shooting hoops, or taking a quick stroll.
Forget About Working Out
If the word “exercise” inspires you to creative avoidance, then avoid it. Maybe the trick to enjoying a workout may be to never call it working out.
So burn calories and invigorate muscles by beachcombing, riding bikes, grass skiing, making snow angels, hiking, washing the car, playing Frisbee, chasing the dog around the yard, or even enjoying great sex. After all, a rose by any other name …
Go Walking
Walking when the weather’s nice is a super-easy way to keep fit, says Diane Virginias, a certified nursing assistant from New York. “I enjoy the seasons,” she says, adding that even when she’s short on time she’ll go out for a few minutes. “Even a five minute walk is a five minute walk.”
No sidewalks in your neighborhood? Try these tips for slipping in more steps:
- Trade your power mower for a push version.
- Park your car at the back of the lot.
- Get out of the office building and enjoy walking meetings.
- Sweep the drive or rake the leaves instead of using a leaf-blower.
- Get off the bus a few stops earlier.
- Hike the mall, being sure to hit all the levels.
- Take the stairs every chance you get.
- Sign up for charity walks.
- Crank the music and get your heart rate up the next time you mop or vacuum.
It all adds up. If you walk twice a day for 10 minutes and try a few of these tips, you may find yourself with a low-impact, 30-minute workout easily tucked under your belt.
Lighten the Foods You Already Love
One of the easiest ways to cut back without feeling denied is to switch to lower-calorie versions of the foods you crave. A pizza tastes just as good with reduced-fat cheese, and when you garnish low-fat ice cream with your favorite toppers, who notices those missing calories?
And while you’re trimming fat calories, keep an eye on boosting fiber, suggests registered dietitian Elaine Magee, RD, MPH, author of Tell Me What to Eat If I Suffer From Heart Disease and Food Synergy.
Fiber helps you feel satisfied longer, so while you lighten family favorites, you can easily amp up the fiber by adding a cup of whole wheat flour to your pizza dough, or toss a handful of red bell peppers on the pie.
Don’t forget to lighten the drinks going with that meal. Try switching from high-calorie favorites to diet soda or light beer, or maybe add a spritz of seltzer to your wine.
Hate low-cal drinks? Mix your preferred drinks with a splash of the low-cal option, then increase the ratio as your taste buds adjust. And don’t forget to keep pouring that ultimate beverage, says Magee: water!
Because Hydration Helps — Really!
Down some water before a meal and you won’t feel so famished, says David Anthony, an information technology consultant from Atlanta. “Drinking a glass of water before a meal helps me watch what I eat. … I don’t just hog everything, since I’m not so hungry.”
inally, keeping your body refreshed with plenty of water may also help your workout, says Anthony. Staying hydrated means “I can exercise more, and longer, than if I don’t drink water.”
Share and Share Alike
With the massive meals served at so many American restaurants, it’s easy to go Dutch — with the dinner plate.
You can share more than just a meal out. Why not double up on a bicycle built for two? Go halves on the cost of a personal trainer? Maybe split a gym membership?
“When you’re trying to eat better or get more exercise, you can be more successful if you do it with a partner or group,” says Grotto. “The community, the partnership, whether online or in person, it really helps.”
Twice the motivation, without twice the effort — a steal of a deal.
Tune In, Tone Up
The American Heart Association knows what we love: television. And they also know we need to get more exercise. So why not combine the two, they ask?
Try dancing to the music when you tune into your favorite music show, or practice some stress-relieving cardio boxing when your least favorite reality contestant is on camera.
During commercials pedal your stationery bike, walk the treadmill, or slip in a little strength training doing bicep curls with cans of your favorite fizzy beverage as weights. Or get inspired to really focus: Put in a high-energy exercise DVD and get motivated by the pros onscreen.
It doesn’t matter exactly what you do, so long as you’re up and active. Aim for at least 15 minutes, says the AHA. But who knows? If you get really engrossed, you just might outlast the last survivor.
Size Matters
Eating less without feeling denied is as close as your dinnerware.
That’s because while a small portion served on a large plate can leave you craving more, a smaller plate gives the visual signal that you already have more.
And don’t forget smaller bowls, cups, and spoons. For example, try savoring a bowl of ice cream with a baby spoon. Not only does the pleasure last longer, but your body has time to register the food you’ve eaten.
Get Involved, or at Least Get to the Table
When your weight loss efforts lead to boredom or too much self-focus, get occupied with something else. “I eat more if I’m bored,” says Virginias, “especially if I’m eating in front of the TV.”
So take a break from the siren-call of the tube, and get occupied with things that have nothing to do with food.
For some, that might mean becoming involved with local politics, discovering yoga, or enjoying painting. Or maybe you want to help a child with a science project, repaint the bedroom, or take a class. The key: Have a life outside of weight loss.
Lose It Today, Keep It Off Tomorrow
Finally, be patient. While cultivating that virtue isn’t exactly painless, it may help to know that keeping weight off generally gets easier over time.
That’s the result of a study published in Obesity Research, where researchers found that for people who had lost at least 30 pounds — and kept it off for at least two years — maintaining that weight loss required less effort as time went on.
So if you crave the results reported by successful “losers” like these — improved self-confidence, a boost in mood, and better health — cultivate patience. You may find your way to sweet (and nearly painless) weight loss success.
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