Normal-Weight Obesity

More than one half of Americans fall within a healthy weight range. But the number on the scale doesn’t tell the whole story. That’s because 50% of the people in the acceptable weight range are not considered healthy because fat accounts for too much of their body weight.

Even if your weight is considered normal, excessive body fat (roughly 20% or more for men and more than 30% for women) isn’t healthy, say experts. Researchers at the Mayo Clinic in Rochester, Minnesota found that normal-weight obesity creates a greater risk of a person developing heart disease or metabolic syndrome, the latter often leading to the development of type 2 diabetes.

How do you know whether you’re carrying too much fat on your frame? “There are several ways to measure body fat. Some are very sophisticated, so their main use is in research,” says Abel Romero-Corral, MD, of the Mayo Clinic. However, you can use a bioimpedence scale that not only gives your body weight in pounds but also displays the percentage of body fat. Or a dietitian or another trained professional can measure your level of body fat using calipers, an instrument that grasps the skin folds of the arms, back, and waist to measure and estimate the amount present.

Losing weight through dieting doesn’t always address the problem, says Romero-Corral. “Diet alone can make a person lose fat but often they lose muscle as well, which could be harmful. For that reason, exercise must always be part of a healthy lifestyle. Combining diet with exercise yields the best results for lowering body fat and building muscle,” he explains.

Experts warn that normal-weight obesity is a warning sign to take action. “Primary prevention—doing something about the problem right now—is preferable,” says Romero-Corral. “If you struggle with normal-weight obesity, neglecting yourself and advancing to greater obesity with evident health problems is not a good idea. So today is the time to begin eating healthier and getting fit.”

— Michele Deppe