Losing the Right Things to Win
Weight gain is an issue that affects individual wellness on a personal as well as a national level. Weight gain is not always bad, but even necessary at times. Weight gain has been attributed to many diseases such as diabetes, pulmonary disorders, and metabolic disorder affecting the liver, kidneys, and heart. So losing weight is a generally good idea to prevent morbidity caused by excessive weight gain. But not all weight loss is equally beneficial, and losing the right kind of weight is something our healthcare system should focus on.
Nearly two-thirds of Americans are overweight, and half of those who are obese are morbidly obese, meaning they have obesity that is clinically associated with signs and symptoms of disease such as high blood pressure, diabetes, and cardiac stress disorders. It’s an economic burden on a national level that affects the present and future cost of health care for families and individuals. Should we be losing weight? YES! But the right kind of weight! In fact, we should also be putting ON weight, the right kind as well!
1. Body composition matters! Your body is composed of fat, muscle, water, and bone. Muscle is more dense than fat, and is roughly half the volume of fat. You could be losing size and inches, but still be putting on weight. Just remember that the scale is very one dimensional, meaning that it does not differentiate your body’s composition, or where (on the body) you hold fat or muscle. Instead of using a weight scale, use a scale that measures your body fat, muscle and water content.
2. Weight loss is not always fat loss! An individual trying to lose weight should not trust their scale only, but look at a few other variables like clothing size changes, body composition, and whether or not there is an effort to keep (or grow) muscle and lean tissue. By effort I mean resistance exercise and not just the treadmill or the pool, since these activities influence little muscle growth.
3. Re-proportion your body composition! You can reduce body fat percentage by increasing muscle density. Walking, swimming, and running helps burn calories, a good thing with weight loss. But they plateau with how lean body mass can change. By increasing muscle mass in key areas, like the large muscles of the legs, back and upper body, you can reduce body fat proportions without ever losing fat, but by increasing the proportion of muscle tissue in the body.
4. Water retention matters! The amount of water retained in your body could indicate inflammation and edema. Retained fluids in the body is also a way that your body tries to dilute toxicity, high salt concentrations, or high sugar intake. When you get rid of the toxic sources, fluid retention reaches a homeostasis. Most initial rapid weight loss that takes place from a new diet comes from a release of fluid retention.
5. Weight loss enhances exercise and other nutrient intake. A body that is losing weight is combusting with energy, consuming foods and nutrients more rapidly and allows metabolic activity to rise. It’s like a steam engine that got charged with more heat in the furnace. So use this extra energy for good!
Remember, weight loss isn’t always good when you lose the wrong things. Lose fat, not just weight. Gain muscle, not just mass! The hardest part of losing weight is getting started, so find a friend to encourage you. Summer is around the corner!
Dr. Adrian
