An estimated 70% of adults within the United States are obese or obese based on body mass index (BMI), a calculation that takes each height and weight into consideration.
Standard definitions consider a healthy BMI to be between 18.5 and 24.9, 25 to 29.9 as obese, and 30 and above as obese. (Calculate your BMI using This online tool.)
Although removed from perfect, BMI provides a straightforward estimate of whether someone’s weight could also be causing an issue. Studies have shown that a BMI over 25 increases your risk of heart disease, diabetes and a few sorts of cancer.
But what in case you’ve only placed on just a little extra weight lately — say, five kilos or so — and your BMI doesn’t fall into the obese category? Is this still a priority?
Yet the most important risk is the potential for much more weight gain. “It’s easy for five pounds to quickly turn into 10 pounds and then 15 pounds, and as the weight increases, so do the health risks,” says Dr. Willett.
Why do you gain weight?
It is normal for men to realize some weight as they age. Metabolism naturally slows down, and lean muscle mass steadily decreases, each of which cause the body to burn calories at a slower rate. In addition, most men eat more calories per day than they need. “When you take in extra calories and don’t burn them, they will be stored as fat,” says Dr. Willett.
But where you store extra fat is the actual problem with weight gain.
Based on its location, fat may be defined as either subcutaneous or visceral. Subcutaneous fat is situated slightly below the skin. Visceral fat is deep throughout the abdominal cavity and pads the spaces between your abdominal organs.
Of the 2, visceral fat is more dangerous, as high amounts are linked to heart disease risk aspects corresponding to hypertension, high blood sugar, and high levels of cholesterol. Do you may have an excessive amount of visceral fat? Check your waist size. “For men, a waist of 40 inches or more is considered a sign of visceral fat,” says Dr. Willett. “But even a small change in your clothing, like pants that now feel tighter or having to change the notches in your belt, are signs of increased visceral fat.”
What is your ideal weight?
There is not any one-size-fits-all number for an individual’s ideal weight. The number is determined by age, genetics, body frame, medical history, and average weight as a young adult.
“Your BMI can give you an indication of whether you need to lose extra weight, but consulting with your doctor can help determine your ideal healthy weight range,” says Dr. Willett.
Still, you should not ignore even small weight changes. “For many men, a little weight gain may be normal, but that doesn’t mean they should just accept it and not do anything about it,” says Dr. Willett. “It’s easier to make minor adjustments now than to wait until you’re overweight.”
You can put those extra kilos back on with a mix of aerobic exercise, strength training, and a healthy food regimen.
Experts recommend at the least half-hour of moderate aerobic exercise (eg, brisk walking, running, swimming, or cycling) most days of the week, plus at the least two weekly weight or resistance training sessions to keep up muscle mass and strength. To avoid putting on extra kilos, stick with a food regimen that prioritizes plant-based foods, corresponding to the Mediterranean or DASH food regimen.
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