The mirror is a pretty good indicator of whether you’re overweight. But is your weight putting you in medical danger? The more body fat you have, the higher your risk for heart disease, diabetes, and some types of cancer. Scientists have come up with a formula that is a fairly reliable measure of body fat. The formula is called the Body Mass Index (BMI). Don’t worry, according to the BMI, a healthy weight isn’t model thin!
The BMI is a formula that takes into account weight and height and fairly accurately estimates whether you’re carrying around too much body fat. It falters in two extreme cases: People who are heavy because they’re very muscular (like pro athletes)—but not fat—might have a BMI in the overweight zone. And people who look normal weight but are so out of condition that they have a high percentage of body fat and low percentage of muscle might be light enough to fall in the healthy weight zone. But for the vast majority of people, the BMI is on target. As indicated on the chart, a BMI of 24.9 or below is considered a healthy weight; 25 to 29.9 is overweight, and 30 and above is obese.
Another way of determining whether you’re carrying around an unhealthy amount of fat is by taking a tape measure to your waist. A waist measurement greater than 35 inches for women, or more than 40 inches for men is linked to a higher risk of heart disease and other chronic conditions.
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If you are overweight, use the BMI chart to help set your weight goal. Make it reasonable: How about, for starters, dropping down one BMI number? For instance, if you’re 5 feet, 5 inches and weigh 168, that’s a 28 on the BMI chart. Going down to a BMI of 27 would mean losing 6 pounds. That reasonable goal won’t put you under so much pressure that you give up under the strain. Then you can work your way down to the next BMI number. Keep in mind that a relatively small weight loss-10 percent of your current weight—will help lower your risk of developing diseases associated with obesity. This is true for both men and women.
The reasons you’re too heavy may be a little different than why your friend and that guy in your office are overweight. As scientists start uncovering the genes that contribute to obesity, it’s increasingly clear that there are many genes involved, and that diet and exercise habits play a big role. Some scientists believe there are four levels of susceptibility toward becoming overweight or obese.
1. A single gene has gone awry, virtually guaranteeing obesity, but this is very rare.
2. You could have a strong genetic predisposition that programs your slow metabolism or gives you faulty signals so you don’t know when you’re full. However, this doesn’t guarantee that you’ll become overweight; you can outsmart the genes with proper eating and exercise habits. But you’ve got to be more vigilant than most people.
3. You have a slight genetic predisposition. You can get away with more food and less exercise than the person with the strong genetic disposition, but you’ve still got to watch it.
4. You’re genetically resistant. Genetically resistant people who don’t eat sensibly can gain some excess weight, but they won’t become obese.
You probably fall into category 2 or 3. This is not an obesity death sentence, but it does mean that you’ll have to take your food and exercise habits very seriously, developing a plan you can stick to for life. That’s the beauty of The Supermarket Diet: It’s so flexible and normal that it works with your lifestyle.
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