I am fat. In the form of a statement or a question, here is a phrase I hear every day. But what is it to be fat? Big question. There is the perception that one has of oneself, that of others, and there are more scientific indicators. Are you really fat – or fat – and if so, how do you do it?
Who am I talking to?
May those to whom this has never happened throw the first stone at me: your companion tells you in a more or less innocuous tone “I am fat” (“I am fat” for us men, I do not do not forget us). In 99% of cases and sometimes as a (cowardly) security measure, the answer is: “No…”.
More seriously, being overweight is unfortunately a social or even moral marker and for some, it follows us from early childhood. It is therefore not at all a trivial subject. We will not be angry with me for dismissing the silhouettes which lack little or a few details near that of the guns (rigged… a thousand times rigged!) magazines and other fashion prints, whose job is to make you dream because you are worth it …
Beyond all this, being overweight is also extremely harmful to health. This is where awareness is most important and for that we have relatively precise indicators.
“I’m fat / fat” are you really?
I have already done an article above, we have 2 tools to determine overweight:
- THE’BMI (body mass index): by following this one, it is generally considered that a BMI between 25 and 30 places you overweight, above 30, you are in obesity and finally above 35, in severe obesity, even – word I hate – “morbid”.
- Intra-abdominal fat : in a man, it is estimated that the waist circumference (it is taken at the level of the navel), should not exceed 104 cm, and in women 90 cm. Beyond these two figures, it is considered that there is a cardiovascular risk.
If you are in the red on these two indicators, you can assume (there are always exceptions) that you can take action to lose weight. You can also especially go to your doctor to confirm it to you.
For more details on these two indicators, I give you this little video:
What to do ?
The very first things not to do : feeling guilty, being overwhelmed, resigning yourself, being ashamed … When you have the flu, you go to your doctor and get treatment without fear of when. We will adopt the same state of mind when we are obese or overweight and we want to improve the situation. I said “improve”. No pressure.
Next, we do not throw ourselves on a box of miracle pills, a lemon, banana or pineapple diet, we are not looking for what a certain movie star has done to get there or any other approach guided by urgency or a pre-summer whim. When being overweight puts your health in danger, you do not tinker in your corner. We get help. As with the flu.
By who ? Your doctor, a dietician, a nutritionist… They are there for that, it is their job and if it exists, it is that they are useful for something… Take advantage of it. There are online support very good quality – I know something about it but I wouldn’t say more …
What I can say, however, is that the crucial question is “How?” “
How to get there … really
I rule out miracle solutions and I also rule out more serious approaches but limited to a meal plan and recipes. If it was all about losing weight, obesity wouldn’t break all records every year … Be aware of it! Losing weight is not that easy, keeping a healthy weight even less. But above all, it shouldn’t be torture.
First, we can ask ourselves the question: “Why did I gain weight?” Or “Why am I fat or fat?” “. Aging, menopause, taking medication, heredity (both genetic and in terms of inherited eating habits), physical activity… Finally, problems or life changes.
In second position, set a goal. Be careful, not in terms of the pounds to lose, but by finding the answer that seems most essential to this question. “Why do I want to lose weight? “. Self-esteem (which impacts that of others), cure a complex, for health… Find the one that motivates you the most.
Steps to success … or abandonment
When you go on a diet, the first few pounds usually go off pretty quickly. It’s very motivating, but don’t make the mistake of trying to speed things up. Accept progress calmly and settle into a pace of life rather than in a race.
Another important element: to prepare and know how to prepare. First, you prepare your house and remove all the elements that could “make you crack”. Then learn to deal with the gaps (there are always some, it’s not a drama) by knowing how to make up for them.
Also be aware of one thing: the weight curve does not go down all the time and steadily. You accept moments of staganation, small occasional weight recoveries… Again, this is normal!
Finally, you will need to define a diet that preserves your eating pleasure. Can we lose weight while having fun? No, we have to lose weight while having fun! Your diet is a phase of weight loss, but keeping this healthy weight once you have reached it will be the result of this learning: I have to like my new diet, this is the key and it is not that difficult. ‘air!
