Do fat people live longer?

What WHO says about it

The World Health Organization links body mass index (BMI) to the risk of various diseases. Your index can be easily calculated using the formula below.

BMI = weight (kg) / height² (m)

WHO considersBody mass index - BMIthat the optimal BMI for health is from 21 to 23 kg / m², and requires everyone to strive for values ​​from 18.5 to 24.9 kg / m².

BMI from 25 to 29.9 kg / m² is considered overweight, and from 30 kg / m² and above - obesity. Both are recognized as a risk factor for cardiovascular disease (CVD), type 2 diabetes, breast, rectal, prostate, uterus, kidney and gallbladder cancer.

Obesity does increase the risk of disease, but with the category of "excess weight" it's not so simple. Several studies and meta-analyzes at once cast doubt on the harm of "extra" pounds.

Why is the harm of excess weight in question?

Several analyzes of mortality in the United States have shownExcess Deaths Associated With Underweight, Overweight, and Obesity

, Body mass index, physical inactivity and low level of physical fitness as determinants of all-cause and cardiovascular disease mortality — 16 y follow-up of middle-aged and elderly men and women., New NHLBI clinical guidelines for obesity and overweight: will they promote health?that underweight (BMI <18.5) and obesity (BMI> 30) are associated with an increased risk of death, while overweight (BMI 25–30) is not. On the contrary, people in this category have the lowest rates.

In 2016, Dr. Katherine M. Flegal) with colleagues conducted a large-scaleAssociation of All-Cause Mortality With Overweight and Obesity Using Standard Body Mass Index Categories analysis of 97 studies with data from 2.8 million people. And the results confirmed the conclusions of previous works on the topic. Obesity and underweight increase the risk of death, while being overweight, on the contrary, slightly reduces it.

People with a BMI of 25-29.9 kg / m² are 6% less likely to die than those who fit into the normal weight category.

The data generated a lot of resonance in the scientific community. Flegal's study was called dangerous, because this information could be misunderstood and interpreted as: "Being overweight is good for your health, put yourself more fries."

A group of researchers from Harvard claimsThe big fat truththat Flegal simply did not take into account smokers and those who were already sick and therefore lost weight. Among people with the lowest BMI, 25% are smokers, and among people with the highest - only 8%. But among fat people there are many quit smoking - as much as 44%. Perhaps their extended lifespan is precisely due to the abandonment of the addiction.

After checking data from 19 studies involving 1.46 million people and excluding smokers from the analysis, the scientists foundBody ‑ Mass Index and Mortality among 1.46 Million White Adults that the lowest mortality was observed with a BMI of 20 to 24.9 kg / m². However, Flegal criticizesThe big fat truth this analysis. The doctor believes that there are too many smokers to simply take and throw them out of the study without spoiling the statistics.

It is impossible to say for sure which of them is right and whether a BMI beyond the normal range really prolongs life. However, it can push the boundaries of a healthy weight. For example, a 165 cm tall woman may weigh 50 to 80 kg and not have an increased risk of various diseases.

Fortunately, besides BMI, there are other ways you can surely lower your risks.

What's more important than total body weight

Visceral fat

Subcutaneous fat is nowhere near as dangerous as visceral - located in the abdomen, surrounding the internal organs. Unlike subcutaneous fat, visceral fat produces Health consequences of visceral obesity. more inflammatory agents and hormones that raise the level of "bad" cholesterol, increase blood pressure and the amount of triglycerides in the blood.

Every 5 cm in waist circumference (OT) increaseA Pooled Analysis of Waist Circumference and Mortality in 650,000 Adults the risk of death is 7% for men and 9% for women.

According to WHOWaist Circumference and Waist-Hip Ratio, health risks increase significantly after 88 cm for women and 102 cm for men. So if your BMI is in the overweight category, but your waist remains within the normal range, there is nothing to worry about.

Physical activity level

In one small studyThe Relation of Body Mass Index, Cardiorespiratory Fitness, and All ‐ Cause Mortality in Women found that the level of physical fitness significantly reduces the risk of mortality, regardless of BMI. The higher the maximum oxygen consumption - an indicator of the general endurance of the body - the lower the risk of dying from various diseases.

A meta-analysis of 21 studies confirmsPhysical Activity and Risk of Cardiovascular Disease — A Meta-Analysis of Prospective Cohort Studiesthat high levels of physical activity reduce the risk of death from cardiovascular disease by 20% for men and 30% for women.

This is especially important for those who sitting a lot. People who spend 6-8 hours a day in this position have a higher risk of dying from various diseases.Sitting Time, Physical Activity, and Risk of Mortality in Adultsthan those who spend less than 4 hours sitting.

To minimize risks, people with sedentary jobs need 7 hours of physical activity per week.

If this is too much for you, try to at least follow the WHO recommendationsInformation sheet: global recommendations on physical activity for health 18 - 64 years old: 150 minutes of moderate intensity physical activity per week - walking, light jogging, and other activities in which you can keep up a conversation and not choke.

You can also replace them with 75 minutes of more intense aerobic activity: running, swimming, brisk cycling, interval training, various sports.

Blood triglyceride levels

Triglycerides are fats that travel through your bloodstream to be used for energy or stored in fat cells. Their increased blood level increasesThe big fat truth risk of cardiovascular disease regardless of BMI.

You can find out your risks by taking a blood triglyceride test. However, if there are no health problems, you can simply do everything so that their level does not increase. 13 Simple Ways to Lower Your Triglycerides:

• give up sweets;
• Choose carbohydrate-rich foods - vegetables, fruits, whole grains, unprocessed cereals;
• consume foods rich in unsaturated fats - nuts, fatty fish;
• exercise regularly;
• eat at the same time;
• avoid trans fats from fast food, store baked goods, and sweets.

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You don't have to aim for low weight to stay healthy and live longer. If your BMI exceeds the recommended 25 kg / m², but the waist circumference remains less than 88 cm for women and 102 cm for men, you exercise regularly and follow the principles of a healthy diet, do not worry about than.