To lose weight or not to lose weight: advice from a nutritionist

March 12, 2016, 2:41 p.m

What is the dan­ger of being over­weight and exces­sive thin­ness? Who needs to lose weight with­out delay or, con­verse­ly, start gain­ing weight? Lis­ten to the opin­ion of an expe­ri­enced nutri­tion­ist

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The for­mu­la usu­al­ly used to esti­mate weight is body mass index (BMI). Body weight in kilo­grams should be divid­ed by height in meters squared (kg/m2). Result from 18.5 to 25 — this is the norm. BMI less than 30 — admis­si­ble com­plete­nessa, above 30 — obe­si­ty. But you need to keep in mind: deter­min­ing weight by BMI is not ide­al, but only an indica­tive indi­ca­tor. And that’s why.

Who are the skinny fat guys

There are many peo­ple who are quite slen­der, with a nor­mal BMI, and at the same time with an excess of body fat (in par­tic­u­lar, in the abdomen). Doc­tors call them skin­ny fat peo­ple. Such latent obe­si­ty is no less dan­ger­ous than explic­it. There­fore, now experts are devel­op­ing new clas­si­fi­ca­tion. And soon, when diag­nos­ing obe­si­ty, not only BMI will be tak­en into account, but also the dis­tri­b­u­tion of fat mass in the body, as well as changes in indi­ca­tors in the bio­chem­i­cal blood test. If a per­son with a nor­mal BMI has excess fat in the abdomen and changes in metab­o­lism, he will be diag­nosed with obe­si­ty. If the BMI is ele­vat­ed, but there are no meta­bol­ic dis­or­ders and the fat is even­ly dis­trib­uted, then this will be regard­ed as the norm.

Fat but healthy

Is full­ness healthy? Yes. But only if a per­son goes in for sports, he does not have meta­bol­ic dis­or­ders, and his excess weight is due to an excess of mus­cle (and not adi­pose) tis­sue. By the way, some­times a small fat reserve can even be use­ful. Accord­ing to a study con­duct­ed in Israel, peo­ple with IMT 25–27 live longer than those whose weight is nor­mal or in short sup­ply. And sci­en­tists from New Orleans found that patients who ini­tial­ly have a low­er BMI are more like­ly to die from strokes and heart attacks.

When you need to lose weight urgently

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What are the symp­toms that need urgent weight loss mea­sures? And how to lose weight cor­rect­ly? The main warn­ing signs are waist cir­cum­fer­ence in women over 81 cm (for men — more than 94 cm), dys­p­nea dur­ing phys­i­cal activ­i­ty, joint pain and heav­i­ness in the legs increased blood pres­sure, increased glu­cose, cho­les­terol and uric acid in the blood. In 95% of cas­es, the cause of excess weight is imbal­ance of con­sump­tion and ener­gy costs. That is, a per­son eats more than he can spend.

To cor­rect this imbal­ance:
● Move more. Hik­ing, morn­ing exer­cis­es, class­es in the gym — any activ­i­ty is impor­tant.
● Estab­lish a diet. Ide­al­ly, there should be 3 main meals and 2 snacks.
● Lim­it sweets. Fast car­bo­hy­drates can be allowed no more than 1 time per week. Keep­ing a food diary is good for mon­i­tor­ing.

If weight is in short supply

Too low weight is also bad. BMI less than 18.5 regard­ed by doc­tors as exhaus­tion. 45 kg is the weight when a teenage girl starts men­stru­at­ing. Con­verse­ly, if a woman has lost a lot of weight and weighs less than 45 kg, men­stru­a­tion stops (amen­or­rhea). In this case, doc­tors are required to refer the patient to an endocri­nol­o­gist in order to exclude seri­ous dis­eases.

What to do to get better

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At under­weight life expectan­cy decreas­es, the risk of heart dis­ease and osteo­poro­sis increas­es, cholelithi­a­sis devel­ops, hair falls out, skin fades … What to do to gain weight?
● Start eat­ing reg­u­lar­ly. If you can­not eat nor­mal meals 3–4 times a day, eat small­er meals more often (7–8 times a day).
● Con­nect pow­er loads. It is pow­er (exer­cis­es with dumb­bells, train­ing in the gym), and not aer­o­bic. Enough 2–3 times a week.
● Adjust your diet. Car­bo­hy­drates and pro­teins must be at every meal.

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The opin­ion of the edi­tors may not coin­cide with the opin­ion of the author of the arti­cle.

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