Just as a book shouldn’t be judged by its cover, an individual’s fitness cannot be judged by merely his weight, BMI (body mass index) or size. Two individuals with the same BMI, for instance, may be poles apart when it comes to fitness. If someone wants to be truly fit, he or she must think beyond height-weight ratios. He or she should aim for metabolic fitness, which is the absence of all metabolic and biochemical risk factors such as high serum triglycerides, high LDL (bad cholesterol), low HDL (good cholesterol), increased blood pressure, elevated blood glucose, insulin resistance, excessive abdominal fat and increased waist and hip circumference.

If these risk factors are at normal levels, a person is metabolically fit, even if the BMI is elevated. Otherwise, the person has an increased risk for coronary heart disease, diabetes, high uric acid, gout and hypertension.

You don’t require major weight loss to improve health. A modest loss of roughly 10 per cent of the initial weight is enough to produce health benefits and also works as an incentive to sustain efforts. Initially, try to prevent or stop weight gain. Exercise helps. Simply burning 100 calories extra a day can help prevent weight gain. Small reduction in food intake and a moderate increase in activity (walking 30 minutes daily five days a week) can bring about improvement.
Instead of chasing kilograms, make lifestyle changes, including eating right, getting plenty of exercise, thinking positively and learning to cope with stress.
Learn to eat a variety of nutrient-dense foods, plenty of vegetables, fruits and whole grains, moderate amounts of low-fat dairy, nuts and seeds and lean meats. Limit portions of high-calorie, high-sugar and high-fat foods, alcohol, and avoid trans-fats, refined oils, flours and sugars. Also, get aware of body’s hunger and satiety signals to regulate eating.
Most people who follow this regimen will approach a healthy BMI range (see chart above). Target a BMI of 23, ideal for Asians. By letting a healthy lifestyle determine your weight, you can avoid developing unhealthy patterns of eating and a negative body image.

... contd.