I’m sure you’ve heard some one complain that they’re fat yet you look at them and they look fine to you. Are they really fat or do they just have some self-image issues? Being overweight or obese can, however, cause some serious damages to the body. Obesity rates have doubled since 1970 and they’re on the rise. Pinching a little bit of fat on your side doesn’t mean you’re fat but having a BMI over 30 may put you in the Obese category. Obesity is a common problem in America due to over processed foods, and a diet high in sugar and fat. Some claim that obesity is hereditary and in some cases it may be true but this shouldn’t stop people from trying to live healthier lives. First find out where you are along the BMI scale and make some life style changes accordingly.
Underweight = <18.5
Normal weight = 18.5–24.9
Overweight = 25–29.9
Obesity = BMI of 30 or greater
Calculate your BMI here.
If you feel you are “fat” but your BMI is in the underweight or normal weight category, you should hit the gym and boost your natural endorphins to make you “feel” good and fit. A person can be skinny and still be flabby and out of shape and that may be the “fat” feeling you may be experiencing and mistaking for fat. Try doing some resistance training and lift some weights to acquire muscle tone, which will give the look of a tight, yet lean body. Make sure you are consuming the right amount of calories to sustain your weight or to increase your weight if you are in the underweight category.
Are you overweight? You may need to make some changes to your diet and add some exercise into your daily routine. An example of a healthy routine may include 5 days of exercise, 2 days of resistance weight training and 3 days of moderate/intense cardio. Drink a lot of water and cut out sugary soft drinks. Eat plenty of vegetables, fruits and nuts. Eat lean meats and plenty of whole grains. Make sure you stay consistent. You will be sure to see results over time.
For those that are obese, exercise with the supervision of a doctor to make sure everything in the body is working properly. Once the body reaches a certain level of obesity, it may stress the heart and can be dangerous to over work it with exercise if the body isn’t used to the pressure. Go see a doctor and get blood work done to make sure the obesity is not the cause of a thyroid disease. Then see a registered dietician along with a physician to come up with a safe plan to get back on a healthier routine built to lose weight and get the body back to a healthy BMI level.
Don’t be ashamed of where you are along the scale. Whether you are obese or overweight, what is important is the choices you make once you are aware of your BMI level. Take action! Make healthy choices daily, exercise, and adopt an active lifestyle. Join an exercise group. Find others that are proactive about their obesity. Join a weight loss support group with others that have pledged to lose weight. It’s easier to make lifestyle changes when you have the right support system. Just by making small changes daily, you will feel the difference and gain the motivation to make bigger changes later. You are in control of your body. Do what it takes to make the lifestyle changes. Take control of your life and health today!