What is Healthy Weight?
A healthy weight is about more than your appearance. Maintaining a weight that is appropriate for your height and build helps your body function more efficiently. Studies show that individuals experience improved blood pressure, better cardiovascular health, and less incidence of Type 2 Diabetes when their weight is in a healthy range1,2. The digits on the scale are just one factor in your overall health, but they are important. The team at DFW Bariatric Institute is dedicated to helping patients in Dallas and Fort Worth reach their weight loss goals in order to live healthier, more active lives.
Body Mass Index (BMI)
The medical community uses Body Mass Index, or BMI, as a measurement tool to evaluate if a patient is at a healthy weight. BMI is determined using weight, height and gender. If you are familiar with the concept of BMI, you may have heard criticism that it is an inaccurate way to assess health; that may be true for professional athletes who carry a muscle mass that is significantly above the norm. However, for the majority of people BMI is a widely accepted tool to evaluate body weight.
Health Risks Associated With Being Overweight
Scientific studies have found that a BMI over 30 correlates to a higher incidence of chronic disease3. The conditions that are attributed to or exacerbated by excess weight are called comorbidities. The following comorbidities are associated with obesity4:
- Type 2 Diabetes
- Hypertension
- Sleep Apnea
- Gallbladder Disease
- Cardiovascular Disease
Research also indicates that several types of cancer are also associated with obesity5. People with obesity may be at higher risk for breast cancer, colon cancer, uterine cancer, pancreatic cancer and esophageal cancer. Obesity can also have a negative effect on fertility for both men and women because hormone levels, sperm production, and ovulation may be altered due to obesity6. In addition to the impact to physical health, obesity may also increase the risk of mental health disease such as anxiety and depression7. At DFW Bariatric Institute, we have been honored to help many people find a path to better health. Our patients often report that they feel healthier, happier and more in control of their lives.
The Cost of Obesity
People struggling with obesity may face personal costs between $9,000 and $17,000 higher than people living at a healthy weight8. These costs are associated with higher medical expenses, including lost wages due to chronic health issues, higher insurance prices, and the cost of medical treatment and prescription drugs for comorbidities. Studies have also shown that people with obesity may encounter discrimination in the workplace which can lead to lower wages9.
Understanding Obesity
The Centers for Disease Control and Prevention (CDC) estimates that more than one third of adults in the U.S. are obese10. There are many factors that contribute to obesity, but it is more complicated than many people believe, because it is not simply a matter of willpower and diet. Certain risk factors including gender, age, genetics, family history, lifestyle, and even location can increase the likelihood that a person will become obese. However, just because you have risk factors does not mean that you are destined to struggle with obesity. Physical activity, diet and help from a medical professional can counteract risk factors to help you live a healthier and more active life.
The Science Behind Weight Loss
The human body is incredibly complex. There are some factors that contribute to weight which are in your control, but there are also some that aren’t. Your body has a basal metabolic rate (BMR) which is the rate at which your body burns calories sustaining bodily functions such as breathing and circulation. There are also intricate processes for regulating weight that involve hormones, organ systems, and brain function. If one of these components is disrupted, excess weight can accumulate, and since the body may be hardwired to store weight, losing it is much harder than gaining it. Quick fixes such as fad diets cannot restore balance to the body – only comprehensive lifestyle changes can.
Breaking The Weight Loss and Regain Cycle of Dieting
Many people who struggle to lose weight experience fluctuations in weight, sometimes known as weight cycling or yo-yo dieting. Studies show that two thirds of people who lose weight through diet and exercise regain the weight within one year, and of those who don’t, many regain within 5 years11. Repeated weight loss and gain can cause health issues and make it more difficult to lose weight in the future12.
Which Diet is Right for You?*
If you’re trying to lose weight you may be overwhelmed by conflicting advice about which foods to eat and which foods to avoid. Most medical professionals and diet experts agree that a healthy approach includes whole foods such as vegetables and lean protein while limiting sugar and saturated fats. The best diet is one that you can incorporate into a lifelong healthy lifestyle. Get the details on some of the specific diet plans you may hear about:
- Mediterranean The Mediterranean diet emphasizes fresh vegetables and lean protein with some fruits, whole grains and healthy fats. Red meat and simple carbohydrates are avoided. This way of eating may be beneficial for cardiovascular health, but it might not be the best choice for weight loss because it does not limit starchy grains.
- Keto Diet A ketogenic, or keto, diet utilizes a high-fat, extremely low carb approach. This diet has gained popularity recently because it can produce weight loss results. However, nutrition experts don’t rate it very highly because it is difficult to adhere to, produce is limited, and it may not be very heart healthy.
- DASH Diet This diet cuts back sodium, saturated fat, and sugar and puts the focus on fruits and veggies, low-fat dairy, whole grains and lean protein. The DASH diet was designed to prevent or improve high blood pressure, but it may also help with weight loss.
- Vegan or Plant-Based Diets With a plant-based diet, any meat, poultry, fish, dairy products or eggs are avoided. Participants eat fruit, veggies, whole grains, and nuts. This diet can be very heart healthy and it may contribute to weight loss, but some experts are concerned about vitamin deficiencies.
- Commercial Weight Loss Plans A commercial weight loss plan is any type of diet you need to pay to join. Some commercial diets, such as Weight Watchers, charge for membership but allow you to choose your own food. The flexibility and accountability of Weight Watchers has helped many people lose weight. Prescribed eating plans such as Jenny Craig, Nutrisystem, Medifast, or HMR are more restrictive. Although these plans are designed for weight loss, they can be expensive and are typically not sustainable as a lifestyle choice.
How a Registered Dietitian Can Help You Lose Weight
With so much information available, it can be helpful to talk to a nutrition expert about your individual needs and goals. But who should you look to for advice? Your doctor of course, but they may not have the resources to provide you with a detailed plan tailored for you. That’s where a registered dietitian comes in. There are many types of nutrition experts; registered dietitians have completed specific coursework, degrees, and accredited programs and have been licensed by the state. A registered dietitian who specializes in weight loss can help you make food choices, find new recipes, and optimize your diet with a personalized weight loss plan.
Contact us to schedule an appointment with our experienced bariatric dietitian, or check out our blog for tips from our dietitian.