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People should consume, on average, no more than 2,000 calories a day, according to U.S. dietary guidelines. Eat fiber. Avoid saturated fat. And keep your sodium intake under 2,300 milligrams a day.
For women, the rules are even tougher: A recent study says women should exercise 60 minutes per day, every day, in order to just maintain their weight as they age.
People are awash in information, recommendations and rules surrounding weight and wellness. It's almost impossible to keep track of the medical and nutritional studies (some of which are contradictory). And it's difficult, at a minimum, to adhere to them.
But here's some news that may take off a bit of the pressure: A body of research is emerging that suggests that there's little risk to carrying a few extra pounds. And there may even be some benefit. Indeed, people who are 10-to-15 pounds overweight appear to have no greater risk of dying than those of so-called 'normal' weight. Other studies have shown that those who are overweight are no more likely to die from cancer or cardiovascular disease. Also, being a little overweight may help stave off osteoporosis. And it can make you look younger, too.
While experts agree that obesity is a serious health issue with widespread medical implications, there is a difference between carrying a bit of extra fat and being obese. 'Just because someone is slightly overweight doesn't mean they're not healthy,' says Keri Gans, a registered dietician and spokeswoman for the American Dietetic Association.
Indeed, researchers and doctors are starting to understand that eating healthy foods and getting exercise can matter more than the number that appears when you step on the scale.
To calculate how much individuals should weigh, health-care professionals rely on a measurement that considers height and weight, and is known as the 'Body Mass Index' (BMI). A BMI of 18.5 through 24.9 is considered normal. 'Overweight' is considered having a BMI of 25 to 29.9. A person with a BMI of 30 or higher qualifies as obese.
An Australian study found that people in their 70s who were overweight were less likely than those of normal weight to die during a 10-year time span. This could indicate that a little extra weight might fortify people against illness and injury as they age.
The study, which was published in February in the Journal of the American Geriatrics Society, studied about 9,000 men and women. It also found that 'a little physical activity' twice a week was enough to ameliorate some of the harmful effects of a sedentary lifestyle, says Leon Flicker, the study's chief scientist and a professor of geriatric medicine at the University of Western Australia.
Doctors who study osteoporosis see some benefits to being 10 pounds overweight: Subcutaneous fat produces estrogen which can help increase bone mass. And it might strengthen a skeleton to carry a bit of extra weight, says Felicia Cosman, clinical director of National Osteoporosis Foundation and a professor of medicine at Columbia University. 'Women should not worry if they are 10 to 15 pounds overweight, particularly if the fat is not concentrated in [the] belly,' Dr. Cosman says. 2010-05-17
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