In the first of a seven-week series on health and weight, Paula Mee tells us how to assess our proper weight and risk of weight-related problems
Our body weight is the collective weight of our internal organs, bones, muscle and body fat. Unless we strength train or weight lift, the additional weight we put on as we get older is primarily body fat. Don't be fooled - it's not our bones, water retention or muscle mass.
The more body fat we carry, the harder it is to move around and the greater the challenge it is, tackling that extra weight.
The heavier and more unfit we are, the more likely we are to suffer from weight-related health problems such as diabetes, gallbladder disease, heart disease, hypertension, respiratory problems and certain types of cancer.
There are a number of ways we can assess our own risk of weight-related health problems. One very quick and simple method is to calculate our body mass index (BMI). Rather than simply jumping on the bathroom scales, this is a better way of measuring ourselves, because it takes into account our height.
Unfortunately, it's not a useful measurement for everyone. For example, it would never be used to measure elite athletes and the Brad Pitts of this world. That's because muscle is heavier than body fat, but the BMI doesn't discriminate between the toned fit muscular body and the more flabby unfit body.
It's a formula which just uses a straightforward weight and height measurement, but that's good enough for the majority of us non-elite athletes.
Our risk of developing weight-related health problems depends not only on how overweight we are but also on our shape, that is where we store our excess fat.
If we accumulate it around the waist and middle, this poses greater problems than fat stored on the bum and thighs. So the "typical beer belly" apple shape is more likely to land us in trouble than the "heavy bum and buttocks" pear shape.
Take a minute to do the maths: To calculate your BMI: First convert your weight and height to kilograms and metres.
Your weight in pounds divided by 2.2 equals your weight in kilograms. Your height in inches divided by 39.37 equals your height in metres.
Your BMI equals Your weight in kilograms divided by your height in metres, divided again by your height in metres.
If this figure is between 20 and 25 you are within the normal weight range for your height. If you are over 25 then you are overweight. If you are over 30 then you are very overweight or obese.
Calculate your waist circumference: Take a tape measure and measure your waist at the point below your rib cage and just above the belly button.
Result: If you're unfit, with a BMI over 25 and you're a woman with a waist circumference over 32 inches (over 37 inches for a man), then your weight is putting you at risk of developing chronic medical problems.
Once you've established you're overweight, then you can choose to do something about it or not. You can begin to tackle your eating and exercise habits yourself but before you do that a quick visit to your GP is a good idea.
Have your blood pressure, blood cholesterol and blood sugar measured and your GP can check for weight-related respiratory and joint problems.
The good news is that the benefits of trimming down are not just cosmetic. Even a small reduction (10 per cent if you're very overweight) can improve many of the health problems associated with carrying excessive body fat, not to mention boosting your self-confidence.
Over the following six weeks this column will explore habits that lead to weight gain, goals for weight loss, cravings and the dreaded plateau.
If your 2006 resolution is to be more comfortable with your weight, now is the time to start.
Paula Mee is a dietitian and co-author of the Health Squad Guide to Health and Fitness. Her e-mail at the Dublin Nutrition Centre is paula@dnc.ie