THROW THE BOOK AT FAT

I was on a flight recently where the person across the islefrom me was reading a book entitled “Dad is Fat”.  Unfortunately, more than half the children inthis country could have written it.

You think the old adage, calories in, calories out, a simpleequation than means eat healthy and exercise would be enough guidance, but lifeis more complicated than that, isn’t it? What calories? Which exercises?Sometimes it just gets past us in our everyday lives. You might be asking yourself-“Am I Fat?” Let’s look at the fat facts:

Body mass measurements are used to determine whether aperson is overweight. Your healthcare provider can help you calculate your bodyfat. The recommended amount of body fat differs for men and women.

For women:

· The recommended amount of body fat is 20 - 21%.

· The average American woman has approximately 22- 25% body fat.

· A woman with more than 30% body fat isconsidered obese.

For men:

· The recommended amount of body fat is 13 - 17%.

· The average American man has approximately 17 -19% body fat.

· A man with 25% body fat or higher is consideredobese.

How to measure it for yourself:

· Women: 100 pounds for the first 5 feet of heightplus 5 pounds for each additional inch.

· Men: 106 pounds of body weight for the first 5feet of height plus 6 pounds for each additional inch.

· For a small body frame, 10% can be subtracted.For a large frame, 10% should be added

The Body mass index (BMI) is a measurement of your bodycomposition and takes into consideration both your weight and height.

A person who is determined to be overweight should perusecontinued physical activity and monitor the amount of food eaten. As a guide,use the following formulas:

What goes in:

· Eat fish and poultry more often than red orprocessed meats because they are less fattening.

· Don’t fry your food. They absorb the fats fromthe cooking oils, increasing your dietary fat intake.

· Limit salt intake. Eliminate flavor intensifiersthat contain salt, such as monosodium glutamate (MSG).

· Add fiber in your diet. Fiber is found in greenleafy vegetables, fruit, beans, bran flakes, nuts, root vegetables, andwhole-grain foods.

· Choose fresh fruit for dessert instead ofprocessed deserts.

· Avoid alcohol, or drink in moderation.

Must come out:

· 10 calories per pound of desirable body weightif you are sedentary or very obese

· 13 calories per pound of desirable body weightif your activity level is low, or if you are over age 55

· 15 calories per pound of desirable body weightif you regularly do moderate activity

· 18 calories per pound of desirable body weightif you regularly do strenuous activity

Ask your doctor for a more personalized focus on particulardiet and exercise plans that will work best for you.  After all, a better book title would be “Dadis Fit”, wouldn’t it?