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DOES EXCESS BODY FAT AFFECT HEALTH?
DOES DIETARY FAT CORRELATE WITH BODY FAT?
WHAT PERCENTAGE OF THE POPULATION IS CONSIDERED TO BE OVERWEIGHT?
IS THERE A DIFFERENCE BETWEEN OVERWEIGHT AND OBESE?
A body-builder, for example, who has a large amount of muscle mass may
be overweight without being obese. Since it is excess body fat that is
linked to health problems, it is important to determine if overweight is
due to excess body fat.
HOW IS BODY FAT MEASURED?
Adapted from Canadian Guidelines For Healthy Weights, Health and Welfare Canada, 1998.
HOW ACCURATE IS THE OMRON BODY LOGIC BODY FAT ANALYZER?
HOW OFTEN SHOULD I MONITOR MY BODY FAT?
AT WHAT FAT PERCENTAGE IS A PERSON CONSIDERED OBESE?
HOW CAN I REDUCE BODY FAT?
DO COMMERCIAL DIETS REALLY WORK?
ARE THERE ANY HEALTH RISKS ASSOCIATED WITH DIETING?
IS IT BEST TO ELIMINATE DIETARY FAT IN ORDER TO LOSE WEIGHT?
HOW MUCH FAT SHOULD BE INCLUDED IN THE DIET?
WHICH TYPES OF FATS SHOULD BE AVOIDED IN THE DIET?
WHAT ARE THE HEALTH BENEFITS ASSOCIATED WITH WEIGHT LOSS?
WHAT ARE THE HEALTH BENEFITS OF EXERCISE?
Exercise also improves the function of the heart and lungs and helps to
increase strength and flexibility.
In addition to the many physical benefits listed above, exercise also
helps to increase self-esteem and self- image, decrease stress and
improve quality of life.
HOW OFTEN SHOULD I EXERCISE?
Excess body fat has been associated with the development of many health
problems, including high blood pressure, high cholesterol, diabetes,
heart disease, stroke, gallbladder disease, osteoarthritis, gout,
certain types of cancer and psychological problems.
Yes, evidence suggests that a high-fat diet promotes the development of
obesity. There is a direct relationship between the amount of fat one
gets from diet and the degree of obesity.
According to the Canadian Heart Health Surveys Research Group, nearly
half (48%) of Canadian adults are overweight.
Overweight refers to an excess of body weight that includes all tissues,
such as fat, bone and muscle. Obesity refers specifically to too much
body fat.
There are several direct and indirect methods that can be used to
determine body fat. Examples of direct methods include: weighing a 
person underwater, measuring skin-fold thickness, scanning by
dual-energy x-ray absorptiometry and using bioelectric impedance
analysis (BIA). BIA is gaining popularity as a reliable and practical
method of determining percentage of body fat.
Many units that are using
this method are now widely available to the public. One example is the
Omron Body Logic body fat analyzer.
The most common and easily determined indirect techniques used for
determining obesity are the Body Mass Index (BMI) and using
weight-for-height tables. The BMI is a mathematical formula highly
correlated with body fat. It is expressed as weight in kilograms divided
by height in meters squared (BMI=kg/ml). Canadian Guidelines for Healthy
Weights recognize a BMI between 20 and 25kg/m' as a good weight for most
people. Values above this range are associated with increased risk of
developing health problems.
The accuracy is similar to weighing a person under water, which is
accepted as the most accurate method. The margin of error is only 2%.
Since body fat is an important factor in health, it is important to
monitor it regularly. This can be done using any of the methods
mentioned above.
According to the National Institutes of Health, men with more than 25%
and women with more that 30% body fat are considered to be obese.
The best way to reduce body fat and maintain a healthy weight is through
nutrition and exercise. Eating regular and healthy meals, along with
regular physical activity are the most effective ways of managing
weight.
Unfortunately, most commercial diet plans are not successful in weight
loss and can lead to frustration and weight cycling. Many diet plans are
restrictive and difficult to follow. Studies show that those who
complete weight-loss programs lose approximately 10% of their body
weight, only to regain one-third to two-thirds of it back in 1 year and
almost all of it back within five years.
The process of gaining and losing weight, which is often referred to as
weight cycling, can be harmful to health. In addition, very-low-calorie
diets and fasting have been associated with nutrient deficiencies,
chronic fatigue, heart irregularities, anemia, hair loss, gallstones and
diarrhea. The failure to maintain weight loss by dieting can also cause
emotional distress including feelings of failure, anger and low
self-esteem.
No, while a diet high in fat is linked to certain health problems, fat
also has many essential functions in the body. It is necessary for
normal growth and development.
It is needed to carry fat-soluble
vitamins (vitamins A, D, E and K) and to aid in their absorption from
the intestine. Fat is also important in insulating the body and
providing support and cushion for the organs. Total elimination of
dietary fat can be hazardous to your health.
Health Canada recommends a diet that contains no more than 30% of
total calories from fat, of which no more than 10% is from saturated
fat.
Avoid eating too much food high in saturated fat or hydrogenated oils.
Foods high in saturated fat include butter, cheese, lard, meat, whole
milk, tropical oils such as palm and coconut oil, and foods made from
these oils (cookies, cakes, candy). Hydrogenated oils are found in foods
such as margarines (some), cookies, crackers, potato chips and other
snack foods.
Weight loss of as little as 5 to 10% in an overweight person often
improves many health conditions, including cardiovascular disease,
cholesterol levels, blood pressure, blood sugar, respiratory function
and overall feeling of well-being.
Moderate aerobic activity such as walking or high repetition resistance
training helps to promote weight loss. Resistance training involves the
use of light hand weights, bands or tubing to perform controlled
movements. For maximal health benefits, 20-25 repetitions or counts of
the exercise are performed. These types of exercises help to increase
lean muscle mass. Since muscle is the engine in which body fat is
burned, increasing muscle mass will help to burns more calories.
For best results, exercise, or physical activity, should be incorporated
into your daily routine. It has been found that those who exercise five
times weekly lose three times as much fat as those who exercise only
twice or three times weekly.
reduce fat intake to less than 30% of total calories
increase fibre intake to 25-35 grams per day
drink plenty of water (8-10 eight ounce glasses each day)
eat Small, frequent meals, rather that one or two large meals
increase your intake of fruits, vegetables and whole-grain foods
avoid eating late at night
choose healthy, low-calorie snacks when hungry between meals
incorporate regular exercise into your daily routine
set reasonable goals and reward yourself
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