Your eyes are transfixed on the digital scale as it’s now the moment of truth. You are now 5 pounds more than where you should be, “I’m overweight!” Suddenly, the shadow of your friend falls on the scale from behind and she exclaims, “That doesn’t have a tinge of truth in it. You’re not overweight! Look at yourself!” I am sure many people can staunchly relate to this scenario and be witnesses of these ups and downs of fluctuating weight.
But, the main question that arises here is – Are you unhealthy if you’re overweight? Perhaps your friend is right when she tells you that you’re not overweight. If that’s the case, then what about this extra weight that’s shows up on your weighing scale. Let’s decipher!
The BMI Range
The concept of Body Mass Index (BMI) drives most discussions around the healthy weight for an individual. BMI is a straightforward calculation to estimate the fat content in the body based our weight and height.
(weight in kilograms) / [(height in meters) × (height in meters)]
Based on the above BMI calculation, you can fall into one of the four categories that are listed below:
- Less than 18.5 = Underweight
- 18.5 to 24.9 = Normal or Healthy Weight
- 25.0 to 29.9 = Overweight
- 30.0 or higher = Obese
So, the BMI seems like a simple calculation and it must tell you where you stand in terms of your weight. But things are not that straightforward. There is a small problem. BMI does not take into consideration whether the weight used in the calculation constitutes of unhealthy fat tissues or healthy muscles.
For example, the ideal weight for a bodybuilder who is 5 ft. 5 inches tall is 160 pounds. However, the BMI calculator puts this weight for the individual in the Overweight category (26.6). The contradictory result between experts and the BMI scale is caused by the fact that bodybuilders have very minimal body fat percentage (Sometimes, even as low as 2%–4%).
Hence, BMI is not always accurate in deciding whether someone is healthy or not as it does not take into consideration other crucial aspects like fat-muscle distribution.
So, can you be overweight and healthy?
Yes, you can be overweight and healthy. To gain better understanding of the implications of your weight on your health, the BMI can be considered along with waist circumference. Overweight women and men with waist sizes less than 35 and 40 respectively can be considered healthy provided they don’t suffer from two or more of the following conditions:
- High blood pressure
- High blood sugar
- High cholesterol
Along with the above, a healthy lifestyle is another factor that fosters overall health. If you eat healthy, indulge in regular physical activity, don’t smoke and also don’t have a family history for chronic diseases, then you shouldn’t be worried.
However, this is not a license to load up on the extra cheese. A healthy lifestyle is primary when it comes to fitness. Also, there is no harm in losing those extra pounds and getting into the recommended zone. Exercising can be a crucial element while doing this as it won’t just help you shed weight but also raise the overall quality of your life. So rather than being all fussy about the weight, be more worried about your lifestyle as it the real game changer.
Are you overweight and still satisfy the above conditions? Do share your experience with us. You never know, you might just motivate someone else.
Monsoon and rains…, my cloud of imagination includes relief from scorching heat of summer, splashes of water all around, fragrance of humid soil, colorful umbrellas and rain-coats, the living-room couch, a favorite TV show and something crunchy to eat…!!
Now.., I am sorry to disappoint readers who thought next phrase would be ‘kaanda bhajiya and chutney’..! As here I am going to share a healthier aspect of munching while you feel lazy and want to calmly enjoy the ‘saawan scenario’.
Seldom we would have noticed the fragrance and crunchiness of fruits that are exclusively available in monsoon. This read would make you familiar with the gifts of Mother Earth to brunch upon…..
- Jamun or Java Plum
Also called as ‘Kala Jamun’, the tropical fruit is native to the Indian subcontinent but is eaten globally as a healthy snack option. Loaded with a number of vitamins and minerals, it also has medicinal properties and its seeds are utilised to prepare medicines in Ayurvedic treatment for diabetes. Consumption is also known to reduce risk of cancer and prevent liver disorders.
The best way to have it is with a light sprinkle of salt that complements its tangy taste and astringent nature with calories as less as 62 per 100g.
This yellow-orange color fruit with a velvety skin is native to northwest China and just like plums and jamun, belongs to ‘stone fruit family’ that is they have a large single seed inside. It forms a good source of beta carotene, has high antioxidant activity and also contains fluoride which helps in maintaining gum and teeth health.
Also referred to as ‘Fruit of Calmness’ due to its stress and anxiety relieving factors, they contain antioxidants like ‘lutein’ that help maintaining a healthy skin and desirable weight with only 50 calories per 100g.
The fresh variety which is bright red to dark purple in color are called as ‘plum’ while the dried ones are known as ‘prunes’. Both contain an assortment of nutrients. They are an excellent source of phytonutrients, antioxidants and A, C, K and B-Complex vitamins.
While purchasing plums, look for the ones that are soft at the tip, the firm ones can also be bought and ripened at home. Avoid the excess hard ones as they may be immature with an unpleasant taste. Good quality plums have a bright color with a whitish bloom.., relish on these with not more than 50 calories per 100g.
With the sweetest taste and fragrance among all monsoon fruits, it is native to China and now cultivated in many parts of the world. Its delicate whitish pulp is usually enjoyed fresh but has also gained popularity in the form of squash, sherbet and jellies.
Every 100g provides about 119% of daily vitamin-C requirement with only 60 calories. They also form a valuable source of polyphenols that makes them a highly recommended antioxidant.
Also called as “America’s Super Fruit”, these bright red miniatures are full of health and taste. These belong to the same family of ‘stone fruits or drupes’ and are often regarded as ‘dessert fruits’ due to their excessive utilization in garnish of pies, ice-cream and cocktails etc.
High in potassium, low in sodium and packed with antioxidants they have a high ORAC (Oxygen Radical Absorbing Capacity) value and thus benefit the overall well being in many ways. Choose on ripe, red and plump cherries with their green stem intact and indulge into the delicacy of this monsoon fruit, with only 60 calories even after having both hands full.
“Enjoy this monsoon with a pack of colorful, plump, juicy and tasty delicacies to replenish the immune system, keep monsoon infections at bay and have a touch of ‘good health’ everyday.”