A recent study points out that fitness level may be a better predictor of health and longevity than weight-loss alone. This is great news for people who are physically active but have a hard time losing weight. Yet, this is still a controversial subject. On one side, there are the weight-loss specialists and a great part of the scientific community urging people to lose weight. On the other side, a few researchers such as Dr. Linda Bacon, PhD and Dr. Glenn A. Gaesser, PhD who believe that America’s weight obsession is doing more harm than good. The question is: “Can weight-loss alone deliver all the health benefits largely advertised by the industry or is it just a vanity issue?” Moreover, should it be pursued no matter what or are there limits that should not be crossed? I’ll give you the facts and you’ll make your own conclusions.
There is massive evidence that links regular physical activity to reduced risk of death and reduced risk of developing chronic diseases such as heart disease, stroke, diabetes, osteoporosis, and some types of cancer, among others. This is because exercise improves cardiovascular and respiratory function, lowers blood pressure, decreases the bad cholesterol while raising the good cholesterol, and improves glucose tolerance. Exercise also has a positive impact on mental health by reducing anxiety and depression, improving mood and body-image, and helping with stress management. In addition, physically active people are more likely to engage in other healthy behaviors such as not smoking and eating a balanced nutritious diet.
Finally, physical activity improves one’s fitness level. Fitness level has absolutely nothing to do with body weight. Instead, it is associated with cardiorespiratory conditioning, muscular strength and endurance, and neuromuscular function, which is related to agility, coordination, and balance. Therefore, anyone who engages in regular exercise can see improvements in his/her fitness level. Since fitness level and weight are not correlated, it is possible to be fit but overweight as well as be thin and unfit.
It is important to have in mind that our weight is determined by several factors such as genetics, hormones, eating patterns, and lifestyle habits. I’m sure you’ve heard many times that to lose weight, all you have to do is to eat less and exercise more. But even though the media makes it sound as a no-brainer, losing weight may not be an easy task for everyone. The reason for that is still not completely understood. Some researchers believe that, for evolutionary purposes, the human body was designed to hold onto energy through fat accumulation. That would explain why putting on a few pounds is much easier than losing. This doesn’t mean that our system is broken; it means that we are not using it properly. Keep in mind that our ancestors had much higher energy requirements since they were considerably more active than we are now. So is it smart to go against our body’s will, and force it to lose weight through fad diets, drugs and surgeries?
In some cases, weight-loss may do more harm than good. For example, it is estimated that 85% of dieters regain most of the weight lost in five years. Worse than regaining a few pounds is repeatedly losing and regaining weight because weight cycling noticeably increases the risk of developing cardiovascular disease and type 2 diabetes. Also, dieting creates a sense of deprivation which can lead to cravings, binge eating, and purging behaviors such as inducing vomiting, abusing laxatives and over-exercising. None of those behaviors contributes to health. In addition, the obsession with thinness may lead to psychological issues such as distorted body-image, low self-esteem, anxiety and depression.
Now that you’ve seen the facts, maybe you can find a happy medium. Exercise for the sake of health, eat nutritious food and learn to appreciate your body. This may help you finally be at peace with yourself.
References
“Arnold School study finds fitness trumps body weight in reducing death risks; report gets widespread media attention.” Arnold School of Public Health. Available at http://www.sph.sc.edu/news/livelonger.htm. Accessed in Dec. 2011.
Bacon, L. Health at Every Size. The Surprising Truth about Your Weight. Dallas: Benbella Books. 2008
Bryant, C., et al, eds. ACE Personal Trainer Manual. The Ultimate Resource for Fitness Professionals. San Diego: American Council on Exercise. 2003.
Bryant, C., et al, eds. ACE Lifestyle & Weight Management Consultant Manual. The Ultimate Resource for Fitness Professionals. San Diego: American Council on Exercise. 2007.
Campos, P. The Obesity Myth. Why America’s Obsession with Weight is Hazardous to Your Health. New York: Gotham Books. 2004.
Gasser, G. Big Fat Lies. The Truth about Your Weight and Your Health. Carlsbad, CA: Gürze Books. 2002.
Thompson, W., et al, eds. ACSM’s Guidelines for Testing and Prescription. Baltimore, MD: Woters Kluwer and Lippinicott Williams & Wilkins. 2010.