Just because I weigh 120 Lbs doesn’t mean you should, too.

One of the most frequent questions I’m asked by our friends and customers has to do with weight loss.  People want to know how, at the age of 71, I keep my weight at 120 Lbs.

I have answered this question by explaining that it’s not my genes, I’ve shown pictures of my younger brother at 300+ Lbs., and I’ve shared my dietary and exercise regimen in our Web site, www.oleda.com (see archived e-Newsletter dated December 2004, Eat all you want . . .).

However, my response also approaches the question in a very practical way: namely, it is not possible for most women to weigh 120 Lbs and wear a size 6 all their adult lives. Indeed, most should not? In other words, I do not mean to say that, just because I maintain that weight, so should everybody else.  No, that’s not what I mean at all.

What I do mean is that, if I can reach and stay at my personal weight goal, considering my small bone structure and height, etc., you can, too, whatever your reasonable target might be, which depends on your bone structure, height and how much muscle you have.

Your goal should be to attain a healthy weight—one that lowers your risks of disease and health conditions associated with being overweight or obese—one at which you feel better, whether it’s 110 Lbs or 160 Lbs.  Shedding excess pounds can reduce your risk of cardio-vascular disease, diabetes, high blood pressure and other diseases.  Even small weight losses can have significant health benefits.

If you’re not overweight, losing weight offers no health benefits and may even be detrimental.

Let’s look at the health effects of obesity.

Do you need to lose weight; if so, how much?

Overweight is so often defined as weighing more than the healthy weight listed for your age and height in some weight table.  But that doesn’t account for differences in body composition.  Consider that athletes are often overweight by these weight table standards because of a large frame or muscle development.  But they probably are not fat.  Body fat, not weight, is a better predictor of health.

Yes, chances are if you’re overweight, you also carry too much fat, but the scale won’t tell you how much of your weight is fat or where you’re carrying it.  And those are both more important factors in determining health risks than is weight alone.

Body Shape can make a difference

If you have an apple shape—a potbelly or spare tire—you carry fat in and around your abdominal organs, which may eventually make it difficult for you to even breathe comfortably while sitting because it limits space for your lungs to expand.  And fat accumulation in your abdomen increases your risk of diabetes, coronary artery disease, stroke, high blood pressure and certain types of cancer.

If you have a pear shape—large buttocks, hips and thighs—you may have much lower health risks than if you carried the weight around your abdomen.

How to determine what shape you’re in.

There are three things you can check right at home:  the body mass index (BMI), waist measurement, and your personal and family medical history.

BMI (Body Mass Index).  This is a formula based on your weight and height in kilograms and meters, BMI = Kg ÷ m²       

1. Multiply your weight by 0.45 (example: 140 Lbs. x 0.45 = 63 Kg)
2. Multiply your height in inches by 0.0254 (example: 5’ 5” =  65 in. x 0.0254 = 1.65m)
3. Square the result in step 2 (1.65 x 1.65 = 2.72)
4. Divide the result in step 1 by the result in step 3 (63 ÷ 2.72 = 23)

For women and men with waist measurements over 35 in. and 40 in. respectively, the risk increases in each BMI category.

Taking my example, BMI 23: if you’re 5 ft.5 in. tall and weigh 140 Lbs. your weight is not likely to have a major effect on your health.  If that’s the case, the only reason to get your weight down might be because you want to get into a smaller dress size, but, believe me, it’s not necessary, so you shouldn’t try. You’re in good shape, and you probably look terrific.  Revel in that.

Get a more complete picture.

• Your risk of health problems is lower if your Body Mass Index falls within the healthy range.

• Are you apple shape, and is your waist measurement too high?  Where you carry excess weight can affect your risk of health problems.

• Do you have high blood pressure, diabetes, osteoarthritis, high cholesterol and triglycerides, all of which would benefit from weight loss?

• Do any of your family members have any of these health problems?  Your family history of these conditions makes you more likely to develop a chronic disease related to weight.

• Do you overeat, smoke, drink too much alcohol or live with uncontrolled stress.  Combined with these behaviors, excess weight can have greater health implications.

If you answer no to all these questions, there is probably no health advantage to losing weight.  But if you have more than one yes answer, losing the extra pounds and keeping them off could improve your health.

It doesn’t take much to show results. Losses of just 5 – 10 percent may help reduce your blood pressure, improve triglyceride and cholesterol levels, and cut your risk of joint problems.

What not to do.

• Don’t starve yourself.  If you’re hungry, eat healthy foods.

• Don’t let occasional setbacks weaken your commitment to lose weight—expect them.

• Don’t be on a timeline.  Changing lifelong behaviors doesn’t happen overnight.

• Don’t go on a fad diet (again, see my e-Newsletter of December 2004, Eat all you want . . .)

• Don’t give up—you can do it!

What works.

• Commit.  Focus on all the good things about losing weight, like increased energy and improved health.

• Set your priorities.  If you’re having financial or marital problems, or if you’re unhappy with other major aspects of your life, work on these first, before trying to make lifestyle changes to lose weight.  There’ll be too many distractions, and you’ll set yourself up for failure.

• Be realistic.  Healthy weight loss is slow and steady. Try to lose 1 or 2 pounds a week, and set monthly goals.  If you’ve always been overweight just reaching a weight at which levels of triglycerides, blood sugar, blood pressure and energy improve may be your realistic goal.

• Get active. Cutting 250 calories from your daily diet can help you lose about a half a pound a week.  But add a 30-minute brisk walk four days a week, and you can almost double your rate of weight loss.

• Change lifestyle.  Meaning take a good look at your daily eating habits.

  Cancel your membership in the “clean plate club.”

  If you eat fast, slow it down.

  Don’t take big bites.

  Don’t eat while watching TV.  Stick to mealtimes.

  Limit eating fast foods, fried foods, high fat foods.

To repeat, the best advice I can give you is – don’t try to be as slender as I am unless your body structure calls for it.  Set your weight goal depending on your own personal, realistic target.  Take pride in it!