This month I am going to be focusing on understanding and managing obesity.
Obesity is a chronic and progressive disease that is characterized by an abnormal amount and distribution of fat which impacts health. It is an increasingly prevalent issue in both adults and children, affecting more than 6 million Canadians.
Carrying excess weight can increase the risk of diabetes, hypertension, heart disease, cancer, depression, disordered eating, acid reflux, respiratory issues, and more.
Obesity is often thought to boil down to an energy imbalance, i.e. excess caloric intake. While it is true that eating in excess will lead to weight gain, obesity is a complex issue that is about more than just weight and eating habits; it is affected by a number of other factors including genetics, income, medication, physical environment, emotional health, sleep, and stress.
There are a lot of theories about how to lose weight. I am going to cover some of those theories in this post and bust some myths about obesity and weight loss.
HOW TO MEASURE OBESITY?
Is BMI the best indicator of obesity?
BMI stands for body mass index and is a measure of your weight compared to your height. Individuals with a BMI between 25-29 are classified as overweight, while over 30 is considered obese.
BMI is often used as a quick way to categorize individuals based on their weight, but it is not always appropriate to use, such as with children, pregnant or lactating women, older adults, or muscular athletes.
One factor that BMI fails to take into consideration is the amount and distribution of fat. With obesity, excess fat located near the abdomen poses the greatest health risk. As such, a more accurate indicator of obesity is to measure waist circumference. A waist circumference greater than 40 inches (102 cm) for men and 35 inches (88 cm) for women is associated with increased health risks.
MYTH OR FACT: Are exercise and nutrition equally important for weight loss?
You may have heard the saying that abs are made in the kitchen, but is there any truth to this? The question boils down to whether nutrition or exercise has a greater effect on weight loss.
Exercise is important for weight loss because of its potential to burn calories. Whether you’re doing cardio, stretching, strength training, or improving your balance, your muscles require fuel to function, so the more you engage them, the more energy is burned. Exercising also helps to build muscle which burns more energy at rest compared to fat.
The issue with exercise as the sole focus for weight loss is that the energy burned during the average person’s workout can easily be outdone by eating.
As an example, walking for 30 minutes at a moderate speed would roughly equate to 115-175 kcal of energy expended, depending on a person’s height and weight. However, something as simple as a small fries from McDonalds or a donut from Tim Hortons can easily contribute 250 kcals in much less time.
Bottom Line: Thoughtful meal planning is essential to weight loss, but exercise is also important and helps improve your mood and overall health, so don’t skip out on either!
MYTH OR FACT: Does skipping breakfast lead to weight loss?
One method that people sometimes use for weight loss is to skip breakfast. Cutting out a meal should lead to a calorie deficit and therefore weight loss, right? Unfortunately, the opposite may be the case.
When you skip breakfast, not only are you impairing your ability to concentrate, but you are also slowing down your metabolism, meaning that your body requires less energy to function. Combined with the fact that skipping breakfast can affect appetite control, any calorie deficit created can be quickly lost.
On the other hand, eating breakfast has been associated with improved appetite control, better intake of important vitamins & minerals, and weight loss!
Make sure to include breakfast as a part of your day. If your mornings are rushed, try making breakfast ahead of time, such as overnight oats, whole grain muffins, or mini frittatas. Focus on foods that are good sources of protein, whole grains, fruits, and vegetables to help get your morning off to a great start!
MYTH OR FACT: Does dieting lead to weight loss?
If you’ve been following along with the last few posts, you know that nutrition is a key player in weight loss, and that skipping breakfast causes more harm than good. With a focus on nutrition in mind, many people jump to trying the latest diet to help them shed any unwanted weight. However, dieting is not always the answer.
Research has shown that those who engage in strict diets may lose weight, but gain that weight back--and maybe more--soon afterwards. When you cut out various food item or groups from your eating pattern, the number of food choices you have are limited, so you are likely be eating less overall. However, this restrictive action can lead to feelings of deprivation, cravings, and hunger, which may be followed by episodes of bingeing and negative emotions like guilt.
The best way to lose weight and keep it off is to adopt a healthy eating pattern that is sustainable. This can be done by focusing on eating meals that are nutritious and balanced (plenty of vegetables, fruits, whole grains, and lean sources of protein), in the appropriate portion sizes, regularly spaced, and in a mindful manner.
If you are interested in trying a certain diet, speak to a registered dietitian to stay informed of any potential risks and ensure that you’re getting enough vitamins, minerals, and other important nutrients to fuel your body.
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