Weight Management: Part I
Principles of weight management By Ionel Z. Donca
1. Weight status
Most common way to estimate your weight status is measuring your body mass index (BMI), waist circumference and weight to height ratio. BMI provides an estimate of your total body fat which is more accurate than weight alone. However, it does not take in account differences in body shape, height or body fat distribution. Measuring waist circumference (WC) is more effective for determining body fat distribution, which is associated with cardiovascular disease and mortality, independent of BMI. Waist to height ratio (WHtR) provides a more accurate assessment of body fat distribution by adjusting body shape to body height.
Body mass index (BMI) is a person's weight in kg divided by the sq height in meters. Alternatively, can be calculated as a person's weight in lb divided by the sq of height in feet, multiple by 703.
Waist circumference ( WC) is measured with a tape placed around your middle at a point halfway between the bottom of her ribs and the top of your hips (just above the bellybutton). The tape should be horizontal, parallel to the ground, tight enough but not indenting your skin.
Definition of abdominal obesity:
Woman: > 80 cm (35 in)
Man:> 102 cm (40 in)
Waist to height ratio (WHtR), is calculated by dividing your waist circumference (WBC) by your height.
Defining the degree of abdominal obesity:
Healthy central adiposity: WHtR 0.4 to 0.49, indicating no increased health risk
Increased central adiposity: WHtr 0.5 to 0.59, indicating increased health risk
High central adiposity: WHtR 0.6 or more, indicating further increased health risk
2. Energy Balance
The science behind weight management rests on the concept of energy balance. The energy balance is the balance between the number of calories you consume and the number of calories you expand in any given time period. To maintain stable body weight, the energy balance has to be equilibrium. In other words, the amount of energy intake (calories consumed) must equal the amount of energy expenditure (calories expanded).
Understanding the physiology of energy balance is fundamental to building a successful, long-lasting weight management plan:
Calories consumed = Calories expended (Weight remains unchanged)
Calories consumed > Calories expended (Weight increases)
Calories consumed < Calories expended (Weight decreases)
Calories are consumed from food and drink intake while calories are expanded through basal metabolic rate and daily physical activity. Basal metabolic rate(BMR) is the amount of energy expanded to rest during a period of time, and it represents a significant part of a person's daily energy expenditure.
3. Conclusion
In conclusion, assessing weight status involves considering various factors such as body mass index (BMI), waist circumference (WC), and waist to height ratio (WHtR). While BMI provides a general estimate of total body fat, it may not account for differences in body shape and fat distribution. WC and WHtR offer more specific insights into body fat distribution, with WC being particularly relevant to cardiovascular health. Defining abdominal obesity through specific measurements provides a practical guideline for identifying potential health risks. Furthermore, understanding energy balance is crucial for effective weight management. The equilibrium between calories consumed and expended determines whether weight remains stable, increases, or decreases. Recognizing the role of basal metabolic rate and physical activity in energy expenditure is essential for developing successful and sustainable weight management plans. By integrating these assessments and principles, individuals can make informed decisions to promote not only weight management but also overall health and well-being.
