Obesity is a well-known risk factor for cardiovascular disease. In particular, central obesity, or belly fat, has been shown to be associated with increased risk of heart disease, high blood pressure, insulin resistance, and type 2 diabetes. Staying in good shape is therefore more than looking good. It is in some cases a matter of life and death.
Waist Circumference
Currently there are three measures for obesity. The simplest way to evaluate if you weight more than you should is to measure your waist circumference. For men, a waist circumference of greater than 40 inches (102 cm) indicates increased health risks. The same goes for women with a waist circumference of 35 inches (89 cm) or above.
Waist to Hip Ratio
Another important figure to look out for is the waist to hip ratio. The ratio is calculated by dividing your waist measurement with your hip measurement. Research shows that people who carry more fat around their waist and upper body, otherwise known as "apple-shaped", face more health risks than those who carry more weight around their hips, or "pear-shaped". Men should have their waist to hip ratio below 0.9, whereas women should keep the figure below 0.85.
Body Mass Index (BMI)
The third way to measure obesity is by the body mass index (BMI), which is obtained by dividing your weight (kg) with the square of your height (metres). According to the World Health Organization (WHO), the normal BMI for Caucasian ranges from 18.5 to 24.9. BMI values of 25.0 to 29.9 are classified as overweight, while BMI values of 30.0 or above are known as obese. For Asians the BMI criteria are more stringent. Those with a BMI value of 23.0 or above are already considered overweight, and a BMI value of 25.0 or above is equivalent to obesity.
Preventing and Coping with Obesity
Whether your weight is within the healthy range, the best thing you can do for your health is to talk to your physician openly and honestly about your weight. He/she will review your medical history and current health status to determine if you need to lose weight, and if so, how much. The first few steps to weight loss usually involve dietary changes, lifestyle modifications, and physical activities. If they don't work for you, you may consider prescription medications and weight-loss surgery. However, you should always talk to you doctor and understand the benefits and risk involved before deciding which is the right regimen for you.
