Are you worried about your weight? Skinny celebrities, weight loss miracle drug commercials and even reality TV shows about weight loss are ubiquitous, making it impossible not to think about or even agonize over your weight. With so much talk in media about health and obesity, it’s understandable that you might wonder yourself, “am I overweight?” This persisting question is becoming more and more common for adults across the globe.
Why are so many people wondering if they’re overweight?
Worldwide, obesity rates have more than doubled since 1980 according to the WHO. As of 2014, over 1.9 billion adults were overweight or obese. After this increment, it should come as no surprise that weight has become a hot topic across all demographics, finding its way into all areas of our lives. (1)
It’s clear that many more adults are now overweight or obese than in the past. But, how is being overweight or obese defined? There’s a difference between carrying a few extra pounds and being “too fat.” While the best way to know for sure if you’ve crossed the line is by discussing it with your doctor, you can still use some basic indicators to help you answer the question, “Am I overweight?”
Read on to discover what the parameters for being overweight are, why people get too fat, what the risks are and how you can lose weight. Ultimately, being overweight can affect your health. So, in addition to helping you find the answer to your burning question, “Do I need to lose weight?”, this article will also help you find out how your weight may be affecting your health. Then, if you do find you’re overweight, we’ll offer some tips, tricks, and recommendations for slimming down.
Am I Too Fat? Your BMI Will Tell You
The body mass index or BMI is a common measurement to determine whether or not an individual is too heavy. This can help give you a definitive answer to your question, “Am I overweight?”
How does BMI work?
Your BMI is calculated using your weight and height to give you a number that corresponds to a BMI category. These categories help determine if you’re underweight, have a normal weight, or are overweight or obese. The BMI number shows how many pounds of body tissue you have per meters squared, or your height. It is important to note, however, that BMI can be skewed depending on muscle composition and other factors. Regardless, calculating your BMI can help you and your doctor get an idea of your current weight status.
Find out your BMI here (BMI Calculator):
Now, find out what your number means. BMI ranges for weight categories are typically divided as follows:
BODY MASS INDEX (BMI) VALUE
|Less than or equal to 18.5||Underweight|
|18.5 to 24.9||Normal|
|25 to 29.9||Overweight|
|30 to 34.9||Obesity (Class I)|
|35 to 39.9||Obesity (Class II)|
|40 and above||Extreme Obesity (Class III)|
How do your numbers add up?
No matter what number you got or what category you fall into, this number doesn’t tell you everything. Before you think you’ve gotten your answer to “Am I fat?”, read on to find out other influencing factors that may alter your BMI score.
BMI Isn’t Flawless
There are other considerations that may affect the BMI score you get. For example, BMI doesn’t differentiate between types of weight that a person may have. Fat and muscle are valued equally. Because of this, a very muscular person may be qualified as overweight (2).
Another common issue is frame type. BMI doesn’t differentiate between bone mass and other body tissues either. For that reason, a person with a small frame may appear to have a normal weight, but actually be overweight. On the contrary, a person with a large frame may appear to be overweight using the BMI as a measurement but actually, have a normal weight.
Some evidence has suggested that the standard BMI categories may not give an accurate picture of risks associated with being too heavy. For example, those who fall just below the cutoff for being overweight with a BMI between 23 and 24.9 face similar risks who lie in the lower range of overweight with a BMI between 25 and 27.4 (3).
So, am I overweight?
If you’re like most people, you’re looking for a clear cut answer. The bottom line is you can’t use your BMI score as your sole measure of health when considering your weight. And you certainly can’t assume that knowing your BMI will give you a definitive answer to your question, “Do I need to lose weight?”
Having a normal weight or even an overweight or obese BMI is only part of the story. Your health is more than a number, and deciding whether or not your weight is unhealthy requires more than a BMI score.
The Edmonton Obesity Staging System is another way to help define not only if someone is overweight, but also if their body is showing other signs of weight taking a toll on the body.
These stages help doctors determine how much of an effect being too heavy has on the body. While some people who are overweight or obese may be very healthy for years, others quickly begin to show signs of chronic illnesses associated with being overweight (4).
Stage 0, for example, shows that a person can be overweight or obese with seemingly no adverse effects. If this is the case for you, you may know that the answer to your question, “Am I overweight?” is “Yes!” But you may also be healthy. People in this unique situation are known to show metabolically healthy obesity. Although they may have high BMIs, these types of people also have the following healthy characteristics:
- Their waist circumference is less than 40 inches for a man or 35 inches for a woman
- They have normal blood pressure and cholesterol
- They have normal blood sugar and sensitivity to insulin
- They exhibit good physical fitness
Although there’s no substitute for a doctor’s opinion, you can probably quickly determine where you fall. The tricky part is in stage 1, where you may be on the cusp of discovering that you’re heading towards acquiring a chronic illness such as diabetes or hypertension. This is also a critical stage. Even weight loss of 5 to 10% of your current body weight may help reduce the risk of chronic disease. So, if you’re in stage 1, some weight loss can kick you into stage 0.
How can I make sure that I’m healthy?
Regular check-ups can help you catch potential health problems related to weight before they become serious and more difficult to manage. That being said, however, determining whether or not you’re too fat and its effects on your health gets even more complicated than searching for existing disease and tendencies.
Not All Fat is Equal: Know Which Type You Have
Answering the question, “Am I fat?” and finding out if it’s affecting your health also means finding out where you carry your fat. We’ve all seen different body types and have our own unique shape. What you probably didn’t know is that it affects your health.
Why Does My Shape Matter?
Android Obesity (Apple-Shaped Body)
This body type carries fat around the belly whereas other body shapes, such as pear-shaped bodies, carry weight lower in the body. Excess fat around your middle is more dangerous than excess fat in other areas of your body. Why?
Fat in your middle, or visceral fat, produces certain toxins that can affect your body’s functions. One of the chemicals created are cytokines, which can increase the risk of cardiovascular disease. Visceral fat is also related to other health troubles such as high cholesterol and insulin resistance which essentially puts you at risk for diabetes (5).
Gynoid Obesity (Pear-Shaped Body)
The alternative type of obesity is called gynoid obesity. This type of shape is very common in women, who carry most of their weight in their hips and thighs. While excessive weight can be harmful to your health, gynoid obesity may actually be protective, especially if you are a child bearing woman. According the research, gynoid obesity is less harmful to your health than android obesity.
How to Analyze Your Shape
So, even if your BMI points towards a normal weight, making you believe the answer to your question “Am I overweight?” is “No!”, check again. The shape of your body and where you carry your excess fat is just as important as the amount of fat you need to lose.
If you’re carrying excess weight around your stomach, you may have a higher risk of developing health problems in the future. Talk to your doctor about your obesity type if you are uncertain.
Why Am I Overweight or Obese?
Everyone knows someone who can eat entire pizzas, gallons of ice cream and mountains of donuts, and still be skinny. Lucky! Yet, others, who watch their diets day after day, continue to be overweight. It seems unfair that some are left to wonder “Am I too fat?” while others never stop to think twice about it and eat whatever they please.
Here’s the deal: It all comes down to your caloric balance. If you eat more calories than what your body needs for daily living, you’ll gain weight because your body stores the extra calories as fat. However, if you ingest the same number of calories as your body needs, you’ll maintain your weight. And if you consume fewer calories than what your body needs, you’ll lose weight (6).
As you may imagine, there are many factors here that can influence your calorie balance and your weight.
What are the Effects of Being Overweight?
Being overweight or obese has been tied to many chronic illnesses and health conditions such as:
- Heart disease
- High cholesterol
- High blood pressure
- Joint pain
- Kidney stones
- Sleep apnea
These illnesses and conditions can result in an overall reduced quality of life. So, if you answered “Am I overweight?” with a “Yes”, it’s time to find out how to lose weight, reduce your risk of health problems and improve your quality of life.
There are many ways you can work on losing weight. A good place to start is by modifying your diet and beginning a regular exercise routine. Don’t forget that sleep deprivation and stress may also influence your weight. An overall healthy lifestyle that includes time for sleep and leisure is the path to achieving and maintaining a healthy weight.
The key and our best tip for weight loss?
Consistency. UCLA researchers have shown that while going on a diet may help you lose weight, it’s often temporary. What does work are general lifestyle changes that focus on eating in moderation and getting exercise. In addition, limiting TV time can help ensure the pounds you lose stay off.
There’s good news for those who begin their weight loss journeys. The CDC reports that even small advances can have positive effects on your health and reduce your risk of developing chronic illness or disease.
Your Final Answer: Am I too Fat?
When you’re trying to answer the question, “Am I overweight?” there are a lot of factors that come into play. But by using your BMI as a baseline and also by measuring your waistline, you can come to a fairly clear conclusion. Use this checklist to help you decide:
Is your BMI over 25?
If “Yes,” then you are classified in the overweight or obese category. Jump up to the BMI table above to determine exactly which weight class you fall into.
Is your waistline above 40 inches for a man or 35 inches for a woman?
Take a measurement. Wear a thin shirt for the most accurate reading. Using a tape measure, wrap the tape measure around your waist, just above your hips. Make sure that the tape measure is even and level all the way around your waist. Also, make sure your tape measure is not twisted. Exhale and take the measurement. If “Yes,” then you may be at increased risk for overweight and chronic disease.
What type of body shape do you have?
If you feel you have android obesity, which is apple-shaped, you may be overweight and at an increased risk for chronic disease.
So, if you answered “yes” to any of these questions, you may be too heavy. If you answered yes for at least 2 of these, your answer to the question “Am I overweight?” is still most likely yes. It would be wise to speak to your doctor about the risks you face and make a plan to begin losing weight. If you only answered “yes” to one of these questions, you should still keep your weight on your radar. Consult a doctor or registered dietitian even if you said “yes” to one of these items.
I May be Overweight and Need Some Good News
The good news? With a strong commitment to making lifestyle changes and consistently eating well and exercising, you will most likely be able to lose weight. For some people, genetics and other health conditions may continue to influence their weight. If you have an underlying condition, you may need additional medical help in order to lose weight and keep it off.
Regardless, here are our top tips and suggestions for losing those extra pounds and staying healthy:
Eat at home.
Plan your meals and keep only healthy foods in your house. On average, we consume fewer calories when we eat at home versus when we eat out.
Eat a well-rounded diet.
Emphasize lean proteins, fruits and vegetables. These types of foods give you lots of nutrition and efficient calories. Protein and fiber from fruits and vegetables can also help you stay full for several hours.
Incorporate whole grains.
Whole grains are filled with fiber for long term fullness. They also have complex carbohydrates for long-lasting energy, which may be what you need to hit it hard at the gym! When looking at the ingredients label on your grains, make sure the first ingredient is “whole grain flour.”
Do a little bit every day and build up. Buy the CIZE Dance Workout program for easy, guided exercise at home. According to the American Heart Association, adults who are trying to lose weight should exercise at least 300 minutes per week. Are you getting that?
Drink enough water.
We often mistake thirst for hunger, and thus we reach for food. Before every meal, drink a glass of water so that you know you are hydrated. Doing this will also fill up your stomach so that you may eat less at the meal. Hydration will help all of your organ systems so that everything is working correctly.
Set a bedtime for yourself and keep it. Most adults do well with at least 7 to 8 hours of sleep. Limit screen usage at least an hour before bed in order to wind down for the night (and you’ll sleep better). Rejuvenate and recharge your metabolism for an active day ahead.
Try to keep stress to a minimum.
Exercise and sleep can help. Also, consider practicing mindfulness and/or meditation to help control your emotions and anxiety during the day. To identify stressors in your life, talk to family, friends or a professional. If your stress is possibly too much for you to handle, seek help. Focusing on mental and emotional health will help you manage your physical health.
Limit TV time.
If you do watch TV, try walking in place or doing some basic exercises while you watch. You can still enjoy your favorite activities, just try to make them more active. More activity equals a greater calorie burn.
Make daily activities more active.
Along with working out while watching TV, you could also burn extra calories by taking the stairs, parking far away, or converting your work desk into a standing desk. For an extra daily calorie burn, consider buying an under-the-desk compact elliptical to ride while you work! The next time you have to clean the house, put on some music and dance around while you clean. That can make cleaning both fun and a good workout!
Starting Your Weight Loss Journey
The sooner you begin your journey to weight loss, the better! Remember, the benefits of losing weight kick in as soon as you begin. Even losing 5 to 10% of your body weight can improve your overall health.
For those of you who discovered you are not overweight, it’s always recommended to work towards healthy habits of eating well, exercising and getting the rest you need. Just because you are at a normal weight now, does not mean that your needs and weight status cannot change in the future! Being at a normal weight and being healthy will help you look better and feel better!
Did you learn something new about your weight status? Which of the overweight indicator(s) do you possess? What will you do to manage your weight? Let us know in the comments below.