A little fat is okay, if you're fit

Washington Post

Ten pounds. Maybe 15! Twenty pounds? If only I could lose those 10-plus pounds — this is the lifelong obsession of scale-watchers.

These men and women are usually not obese. They may be slightly overweight, according to body-mass tables, but their preoccupation with the bathroom scale weighs heavily on their psyche.

And then, perhaps, you let it go. You accept yourself as you are. You throw out the size 6 dress that's been in your closet and ignore the scale. You give up on weight loss and focus on other things.

Are you deluding yourself?

Pounds matter. Being obese is a serious medical problem. But what about being a little overweight? Can you ignore the weight-loss police and live with a small flesh bonus as you get older?

The answer is a qualified yes. Recent studies suggest that more important than what you weigh is how healthy you are. How do you score on the fitness scale?

"I think having some excess weight and being healthy is just fine," says physician Andrew Weil, director of the Arizona Center of Integrative Medicine and author of several books on health and aging. "An accumulating body of research shows that an excess weight of 10 to 20 percent may be just fine."

Just fine to be a little fat as long as you're fit. The fit-and-fat forces scored a victory five years ago when the Harvard Medical School's Family Health Guide e-mail newsletter said that "it's possible to be heavy and fit, cardiovascularly speaking."

More recently, a 2008 report in the Archives of Internal Medicine found "a high prevalence of overweight and obese individuals who are metabolically healthy." The study followed 5,440 participants over age 20 in the National Health and Nutrition Examination Survey. More than half of the overweight adults were healthy, according to tests that measured such factors as blood pressure and cholesterol levels.

The key, according to the Cooper Institute in Dallas, is physical activity. A Cooper study published in the Journal of the American Medical Association concluded that "fitness was a significant mortality predictor" independent of weight.

Overall, the research is supportive. Some studies even suggest that while the obese have the highest death rates, overweight people may have longer life expectancies than the people who are ideally slim.

But before you reach for the cheesecake, remember:

People lie to themselves about their weight. Are you 10 pounds overweight — or 40?

Without a scale, it's easier to delude yourself about what seems to be an inevitable creepage of pounds with age. Metabolism slows as you get older and you lose muscle mass, which means you need to eat less.

People also fudge how much exercise they get.

In addition, many people have already developed high blood pressure or arthritis by the time they are 50. Losing weight — along with exercise — is usually part of the treatment regimen.

A little fat is okay, if you're fit 11/19/10 [Last modified: Friday, November 19, 2010 3:30am]

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