PREVENTING OVERWEIGHT, UNDERWEIGHT AND OBESITY THROUGH NUTRITION

Our Diet's Role in Preventing Underweight, Overweight, and Obesity

In order to be able to define underweight, overweight, and obesity it is important to first understand how it’s measured.  One of the most common and affective ways to determine weight status is using a measurement called the Body Mass Index or BMI.  Although the BMI is not an exact determinant, it is a fairly accurate assessment of weight and health.  BMI is a formula that uses only a person’s height and weight to calculate their score.  

To make it easier, you can use the BMI calculator using the following link. BMI CALCULATOR

Once you learn what your BMI score is, you can refer to the chart below to see where you fall on the scale.

Let us look at how the BMI factors into each of the weight classifications.

• UNDERWEIGHT:  A person is diagnosed as underweight if their BMI is 18.5 or below. A more accurate was to determine if a person is underweight is by measuring body fat percentage.  For men, anything below 5% body fat is considered a health risk.  For females, anything under 15% is underweight.  There are certain health risks associated with being underweight.  Lack of essential body fat leaves the body’s vital organs unprotected.  Fat also acts as insulation for the body.  Body fat is used in the body as an energy reserve to prevent starvation.  Also, lack of nutrients from body fat makes it difficult to defend against illness.

• OVERWEIGHT:  A person is diagnosed as overweight if their BMI is between the ranges of 25-29.9.  A person who is overweight puts himself or herself at a higher risk for chronic disease.

• OBESE:  Any person is classified as obese if their BMI is greater than 30.  A further classification of extreme obesity is when a person’s BMI is 40 or greater.  Over 35% of the U.S. population is considered to be obese.  Obesity can have many negative impacts on the human body. Obesity makes a person more susceptible to injuries and common illness.  Carrying around extra weight puts undo pressure on bones and joints.  But most importantly, obesity puts a person at a high risk for chronic disease.  The common factor in the majority of people with a BMI greater than 30 is their drastically increased chances of developing diabetes, heart disease, high blood pressure leading to heart attacks, cancer, and stroke. 

There are many people who disagree with the BMI measurement as an accurate assessment of weight status.  To an extent that may be true, as BMI does not always take into consideration athletic builds and overall body composition.  A bodybuilder may be defined as overweight by BMI.  But in cases such as these, further tests are done to assess overall health.  But BMI has one very important thing in common; it is the most commonly used indicator in mortality rates.  The most common factor in mortality or premature death is that the overlying majority of cases included an increased BMI of 30 or greater.  On the flip side, increased mortality is seen in person’s whose BMI is under 18.  What I mean by mortality can be seen through chronic illness.  People dying from complications from diabetes almost always have high BMI.  People dying of heart disease overwhelmingly have one thing in common, an increased BMI.  There is a overwhelming amount of studies an evidence that show the affects that overweight and obesity have on mortality. 

So what do we do to prevent this?  It sounds so easy but in today’s society can be so difficult.  It is diet and exercise.  A person who wants to maintain their body weight should exercise at least 3 times per week, but a person who wishes to lose weight should exercise at least 4-5 times per week, at least 30-45 minutes per day. Also, maintaining a healthy diet lifestyle is key to maintaining a healthy weight.  Controlling calorie intake and watching portion sizes can be an easy place to start.  Eat fats sparingly and eat unhealthy foods in moderation.  Consuming at least 5-9 servings of fruits and vegetables each day will be very beneficial as well.

REFERENCE:

Sizer, F. & Whitney, E. (2013).  Nutrition: Concepts and Controversies (13^th ed.). Mason, OH:                     Cengage Learning. 

Center for Disease Control and Prevention.  (2014).  Healthy Weight – it’s not a diet, it’s a                             lifestyle!  Adult BMI Calculator: English. Retrieved                                                                           from http://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/english_bmi_calculator/bmi_calculator.html