Friday, July 12, 2013

The "SKINNY" on FAT!


Overweight and obesity = Unhealthy 

Normal body weight = Healthy 

However, research in the Journal of the American Medical Association (JAMA)has shown that an individual can be overweight and fit or thin and fat.  What this means is that an individual who caries more weight around their mid section but workouts out regularly may actually have a higher percentage of muscle mass and lower percentage of fat mass compared to an individual who is by definition, normal body weight per body mass index (weight in kilograms over heigh in inches squared)  of <24.9.

The medical term for being "skinny fat" --under lean but over fat -- is called Metabolically Obese Normal Weight (MONW).  Thereby, research has found that it is actually better to be fat and fit than thin and out of shape.

As for 2012, 68% of the American population is overweight where most have pre-diabetes or Type 2 diabetes already. It is also known that nearly 1 in 4 skinny people also have pre-diabetes or Type 2 diabetes.  The problem with being "Skinny Fat" is that once a skinny person becomes diagnosed with diabetes, they have twice the risk of death than if they were overweight when diagnosed with diabetes. In the study published in JAMA it was shown that those individuals who were diagnosed as "Skinny Fat" had a higher mortality rate for cardiovascular and non-cardiovascular deaths.   The thought is that individuals who are overweight have a greater percentage of muscle mass even if they do not regularly workout as the muscle mass they have to help carry their extra pounds may actually have a protective effect.

Signs of pre-diabetes include:  
  •      High Blood Pressure
  •      High Blood Sugar
  •      High Cholesterol

Insulin is also a main factor when learning if someone is diabetic or not.  Insulin is a fat storage hormone where it stores belly fat and leads to hormonal and metabolic changes that cause muscle loss and inflammation. 
So now what? 
Now it is time start preventing yourself from becoming "Skinny Fat".  To begin, start by seeing your doctor and asking for a blood test to test:
  • Fasting blood sugar (normal less than 90 mg/dl)
  • Triglycerides (normal less than 100 mg/dl)
  • HDL (good cholesterol (normal >60mg/dl))
  • Blood Pressure (normal less than 120/80)
  • Insulin Response Test (needs to be requested) 

What YOU can do....TODAY? 

 1) Make 1/2 your carbohydrates Whole Wheat --> Whole wheat should be the first ingredient listed on the nutritional facts label

2) Power up with Protein --> Make sure each meal and snack has a source of protein such as nuts, seeds, eggs, dairy, etc. 

3)  Don't drink your calories --> Avoid juices, sodas, and only occasional alcohol. 

4) Avoid added sugars --> Start reading the nutrition facts label to see if and where sugar is added to a product. If sugar is listed toward the top in the list of ingredients, it is made with a lot of added sugar and should be put back on the shelf.

5) Avoid highly processed foods --> Highly processed foods are high in fat, sodium, and sugar and should be avoided when at all possible. 

6) Eat an array of colors from fruits and vegetables --> Colorful fruits and vegetables provide an array of needed vitamins and minerals. 

7) Include omega-3's --> Consume oily fish such as Salmon, walnut, and olive oil. 

8) Start moving --> Start a workout plan that not only includes cardio but weights as well to help increase muscle mass. 

9) Take supplements --> Take a multivitamin to help maintain proper nutrition as nobody eats the same and receives all their daily requirements of vitamins and minerals every day. 

10)  Sleep --> Sleeping 7-8 hours per night can help people lose weight as it restores your metabolism by decreasing cravings for carbohydrates.

Huffington Post

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