A Fitness
Guideline

The Urban Dictionary’s definition of Dunlops Disease always makes me laugh: “When your belly dunlops over your belt.” However, it’s a condition that’s really not funny, and it shouldn’t be ignored. Yet I’ve read recently that medical offices have been pressured to stop weighing patients, as it is embarrassing and a form of fat-shaming. Even though ignoring the consequences of obesity kills.

The Center for Disease Control and Prevention (CDC) reports that from 1999–2000 through 2017–2018, U.S. obesity prevalence increased from 30.5% to 42.4%. As if three out of ten Americans being obese wasn’t enough, now four out of ten adults are not just overweight but obese. (Other highly developed nations have similar overweight problems.)

Have you noticed that advertisements on TV and in print media include more overweight people now? I know the argument: they’re just trying to be inclusive and reflective of society as a whole. Maybe so, but it doesn’t alter the fact that obesity kills.

Suppose that you are overweight or obese, how do you go about achieving a healthy body weight? Honestly, if it were easy no one would be fat. It requires a true desire to be fit and a degree of willpower. There are two things you must do to reach your goal.

1. The most important is to stop eating more food than you need. I know that sounds simplistic. But it is the crux of all weight loss methods. To reduce you must consistently consume fewer calories than your body requires to maintain a current overweight condition.

Programs such as Weight Watchers, for example, have been successful for many people. Or working with your doctor or a dietician might be the right path. But beware of diet pills (example) or quick-fix promises. Personally, I find hand- measurement for portion control eating is easy to follow and effective. I describe it here.

2. Exercise is key, but perhaps surprisingly, it is in second place. If you don’t first get your calorie intake under control, all the exercise in the world will not burn off the excess fat. To do it right takes a comprehensive approach. If you consistently reduce your calories but without exercising, yes, you can lose weight. However, without proper exercise too, you will end up thinner — but flabby.

Here are two how-to-do-it places to get honest help. They are: Ab Exercise and a Trim Waistline. And, for beginners . . . go here.

Of all the tools used for analyzing health and fitness, a simple cloth tape measure may be one of the best. Measuring the circumference of your waist will tell you more about your fitness than either scales or the Body Mass Index (BMI) formula.

Jack LaLanne was fond of saying, “Your waistline is your lifeline.”

Trainer and author Jon Benson (Fit Over 40) takes the tape measure method a step further, using a waistline-to-height formula as a predictor of heart disease. Mr. Benson tells us to measure right below the navel, and do not pull the tape measure tight. Write down that number in inches. Then measure your height (without shoes) in inches. Write that down too.

Multiply your waist measurement by two. If the number is greater than your height, you are four times more likely to get heart disease. It’s more predictive than cholesterol tests, Benson says. The medical profession seems to agree.

Stay healthy. Stay fit.

Logan

Senior Exercise Central

Are you on Facebook?

I search the Internet for senior health and fitness items. If you like what you see, please click the Like button. It helps me.

Your comments and questions are always appreciated. Simply click on the "Reply" bottom.

Sincerely,

Logan Franklin
The Gray Iron Fitness Newsletter
www.senior-exercise-central.com