A Weighty Issue

We are all too familiar with spreading waistlines. Most of us have had to let our belts out by a notch or two, or have resorted to wearing elastic pants for a while. When we are in our twenties and thirties, we can generally shed an extra couple of kilos easily by cleaning up our diet and doing some more exercise. As we get older, however, this becomes harder & harder to do; the longer we stay fat, the harder it is to shift. Take a look around any shopping centre in Australia and you will see that our waistlines are seriously expanding, and more than just a couple of notches! Along with Kalgoorlie, we here in Geraldton have one of the highest rates of obesity in a country that has one of the highest obesity rates in the world… Ouch! 

How fat is too fat?

The old way of measuring how fat you are in with the BMI (body mass index). This is a simple scale that determines if you are of a healthy weight; a BMI of between 19-25 is considered healthy. If you are above 25, you are considered overweight, whilst below 19 you are underweight. To determine your BMI, you divide your weight (kg) by your height (metres) squared. For example, you might be 168cm tall, and weigh 78 kg, giving you a BMI of 27.6 (overweight). The BMI was first developed in the 1800s, and its validity in today’s overweight world is questionable. We all know that lean muscle tissue weighs more than fat, and lean muscle is the stuff we want! Many flabby people will actually have a reasonable BMI, whereas some very strong, toned types will have a BMI in the obese range.

Measuring your waist circumference is a more reliable way to go. It is also a quick way of showing how much body fat you have and where it is located. Regardless of your height or build, an increased weight circumference is highly associated with chronic diseases such as diabetes, heart disease, raised triglycerides, high blood pressure and cancers. To check, simply place a tape measure directly over the skin, just above the navel. Breathe out, hold the tape snug (not tight!) and record the measurement.

Healthy waist measurements

For women, under 80cm is considered healthy; 80-88cm has an increased risk of chronic disease; and over 88cm has a greatly increased risk.

For men, under 94cm is healthy; 94-102cm is increased risk; & over 102cm is greatly increased risk.

What is the problem with carrying extra belly fat? It is not the nice layer of subcutaneous fat under our skin that helps keep us warm. Belly fat lies deep in our abdominal cavity, and surrounds important internal organs. It causes Fatty Liver Disease, raises blood triglyceride levels, contributes to insulin resistance and plays havoc with appetite regulation. How do you measure up?