What About Normal Weight Obesity

Facts about Normal Weight Obesity
1. Follow the history. A study by the Mayo Clinic in 2008 coined the term “normal weight obesity” to describe people with high body fat, but normal weight. Researchers confirmed what some experts had suspected for years. These individuals can experience the same health issues as those who are overweight.
2. Know the prevalence. The study also showed how widespread the condition is. Almost 30 million Americans are believed to be skinny fat.
3. Measure your body fat. There is some debate about the exact guidelines. Most doctors advise keeping body fat under 20% of your weight for men and 30% for women. If you want to be fit, the American College of Sports Medicine suggests that women aim for 21% to 24% and men aim for 14% to 17%.
4. Understand the impact. Those with normal weight obesity can have the same health issues as individuals with regular obesity. There is a higher risk of heart disease, diabetes, high blood pressure, and issues with cholesterol.
Protecting Yourself from Normal Weight Obesity
1. Eat a balanced diet. Even though you need additional strategies to overcome normal weight obesity, avoiding excess calories is very important. Eat a variety of nutritious foods, including fruits, vegetables, and lean proteins.
2. Focus on healthy fats. You still need some fat in your diet since it’s an essential nutrient. Select healthy fats like olive oil, nuts, and fatty fish such as salmon and mackerel. Get about 30% of your calories from these sources.
3. Train for strength. Building up your muscle mass is the best defense for normal weight obesity. A lean body burns more calories, even when you’re at rest. Schedule a few strength training sessions each week. Work out with weights or participate in any kind of resistance training.