Is There An "Ideal" Body Mass Index?

Despite its limitations, the Body Mass Index (BMI) is still one of the easiest and must utilized tools for determing an individual's healthy body weight range.  Currently, a BMI ranging from 18.5 - 24.9 is considered normal or healthy.  A person with a BMI below 18.5 is considered to be underweight while a BMI of 25 - 29.9 is considered overweight and a BMI of 30 or more is defined as obese.  Numerous research studies have clearly shown us that a high BMI, particularly an obese BMI, is linked to poor health and increased risk of death from certain conditions.  However, the full relationship between BMI and overall mortality have remained unclear.

A group of investigators from around the world, including the National Institutes of Health, recently published the results of their examination of the link between BMI and death due to any cause.  In order to analyze this relationship, the researchers pooled data from 19 studies that included a total of 1.46 million adults.  During an average follow-up period of 10 years (ranging from 5 to 28 years), slightly more than 160,000 deaths were recorded.  After adjusting for multiple factors (age, exercise, alcohol consumption, etc.) and using a reference BMI of 22.5 - 24.9, the researchers revealed that among healthy, non-smoking women there were specific relationships between BMI and risk of overall death as outlined below:

• BMI of 15 - 18.4...  risk of death increased by 47%
• BMI of 18.5 - 19.9... risk of death increased by 14%
• BMI of 20 - 22.4... no increased risk of death was observed
• BMI of 25 - 29.9... risk of death increased by 13%
• BMI of 30 - 34.9... risk of death increased by 44%
• BMI of 35 - 39.9... risk of death increased by 88%
• BMI of 40 - 49.9... risk of death increased by 251%

The study investigators further reported that these relationships were also similar for the men in the study.  According to a related NIH press release, this study also showed that for all participants, every 5-unit increase in BMI was linked to a 31% increased risk of death due to any cause and that while a BMI of 25 or more was linked to an increase risk of death in all age groups, the risk was greatest for those who were overweight or obese before 50 years of age.

This is a truly fascinating and important study.  While it was probably not unexpected to see an increased risk of death for BMI levels over 30, the dramatic increase observed is astonishing.  The relatively high risk of death linked to being underweight is also an important observation.  Due to a variety of pressures (media, peers, etc.), many individuals strive for a body weight that is an unhealthy, excessively low body weight.  Hopefully, this observation will help these individuals realize the importance of staying within a healthy body weight range.

Interestingly, the risk of death is actually increased within the low part of what is currently considered a healthy BMI.  According to this study, individuals with a BMI between 18.5 - 19.9, while within the normal BMI range, are at a 14% increased risk of dying due to any cause.  While this level of risk is not on par with the risk observed with being obese, it clearly suggests that even within a normal BMI range, there appears to be an 'ideal' BMI range.  Based on these analyses, the risk of death is lowest for those with a BMI ranging from 20 - 24.9, which encompasses the mid- to high-range of the normal BMI range.  This is potentially important information for individuals looking to set weight loss goals or optimize their overall health.

Start losing pounds now with my easy diet plan using delicious, low glycemic, protein-packed bars and shakes to satisfy your hunger. Please recommend to anyone who wants to lose weight using a clinically tested diet plan and weight loss program.

Fiber Is Lacking In American Diets

Fiber is an important part of our daily diet.  The Institute of Medicine recommends that women consume between 21-26 grams and that men consume between 30-38 grams of fiber daily.  Despite these recommendations, new marketing research from Mintel, a leading market research company, suggests that Americans are not consuming enough fiber in their diets.  According to a press release, this market analysis of dietary fiber intake revealed:

• Only 20% of consumers look for and purchase products with added health claims, suggesting that only a small number of consumers are looking for fiber-enriched products.
• 25% of survey respondents think fiber is only needed for individuals with digestive difficulties.
• 22% of consumers are unaware of the health benefits of dietary fiber intake.
• The market research suggests that the prevalence of inadequate fiber intake might be due to the number of people (27%) who are under the impression that fiber-rich foods taste poorly.

Considering the importance of dietary fiber for human health and well-being, the results of this survey are unsettling.  While no final numbers were provided in the press release, this survey suggests that a pretty large percentage of the American population are not getting enough fiber in their diet.  Research suggests that getting enough fiber in the diet appears to reduce the risk of developing various health conditions including heart disease, type 2 diabetes, constipation, and diverticulitis.  In fact, the U.S. FDA has issued a health claim for dietary fiber and heart disease that states "diets low in saturated fat and cholesterol and rich in fruits, vegetables, and grain products that contain some types of dietary fiber, particularly soluble fiber, might reduce the risk of heart disease, a disease associated with many factors".

Based on the importance of dietary fiber, it is imperative that we all make sure to consume enough each day.  Small changes in dietary habits can make a big difference in regards to dietary fiber consumption.  Simple ways to increase our dietary fiber intake include:

• Snacking on raw vegetables instead of less healthy options
• Getting our fruit serving each day through whole fruits instead fruit juices.
• Replacing refined grains (white bread, white rice, etc) with whole grain products (whole wheat bread, brown rice, etc.)
• Looking for fiber-enriched products when grocery shopping

My milk protein shakes and soy protein bars, which are delicious parts of my easy diet plan, are both good sources of dietary fiber.  Visit us online to learn more.

Early 'Rapid' Weight Loss Might Support Better Weight Loss Success

While a definitive optimal rate of weight loss that provides the best weight loss success in the long term has never been officially established, most weight loss experts agree that a healthy rate of weight loss is anywhere from 0.5 to 2 pounds per week.  Needless to say, this is a pretty wide range and someone who loses 2 pounds per week is going to lose a lot faster than a person who loses 0.5 pounds per week.  But the question remains... are there benefits to losing weight at one pace compared to others?

To answer this question, researchers from the University of Florida examined the rate of weight loss in a group of middle-aged (about 60 years of age on average), obese (average BMI ~37) women who followed a weight loss plan for 6 months and received follow-up support for an additional year.  As part of the weight loss plan, the study volunteers were encouraged to reduce the amount of calories they consumed in order to lose about 1 pound per week. 

As expected, the rate of weight loss differed among the women in the study.  The study investigators grouped the weight loss volunteers into three groups based on their rate of weight loss during the first month of the study:  (1) FAST (lost at least 1.5 pounds per week), (2) MODERATE (0.5 - 1.5 pounds per week), and (3) SLOW (less than 0.5 pounds per week).  Differences in long term weight loss success were examined between groups.  The results of this analysis showed that:

• After 6 months, women in the fast group lost more weight (30 pounds) than women in the moderate (20 pounds) and slow (11 pounds) groups.
• Similar results were observed after 18 months when the study was completed with women in the fast group (24 pounds) losing more weight than women in the moderate (16 pounds) and slow groups (8 pounds), though it is clear that each group showed a small amount of weight regain.
• Women who lost weight at a moderate or fast pace were 3-5 times more likely to lose at least 10% of their initial body weight, a percentage that has been shown to have health benefits.

These are fascinating study results that suggest a more rapid weight loss, within the accepted healthy rate of loss, at the beginning of a weight loss program might support better long-term weight loss success.   Women in this study who lost at least 1.5 pounds per week lost more weight overall, were able to maintain their weight loss, and did not experience any greater weight regain than the other groups.  However, losing 1.5 pounds per week takes real committment to one's weight loss plan.  In order to lose 1.5 pounds per week, a person has to burn 750 more calories per day than they eat.  While 750 calories per days seems like a lot, if this is approached as a combination of diet (eat at least 375 calories less per day) and exercise (burn at least an additional 375 calories per day), achieving a 750 calorie deficit will be less daunting.

Following a regular diet and exercise routine, like my easy diet plan, can make it easier to target this kind of weight loss.  Dieters in my weight loss clinical trial lost 26-29 pounds on average in 16 weeks, which averages to just over 1.5 pounds per week.  Of course, individual results did vary with some volunteers losing more and some losing less.  To learn more visit us at www.drtabor.com.