YOUNG WOMEN AND FITNESS: The Risks of Obsessing Over Weight Loss

Attention lady! A recent study at the American Heart Association's Basic Cardiovascular Sciences 2020 Scientific Sessions suggests maintaining moderate weight and being active is more important than just losing weight for young women. It challenges the idea that weight loss improves performance and highlights the risks of being underweight. This comprehensive approach to wellness considers both physical and mental well-being to improve overall health and reduce the risk of various health conditions. Learn more about the study's findings and the significance of maintaining a healthy BMI.

The findings of the study, presented at the American Heart Association’s virtual Basic Cardiovascular Sciences 2020 Scientific Sessions, highlight the importance of a healthy and balanced approach to fitness, especially for young women.

Many people equate weight loss with improved fitness, but this may not always be the case, and in fact, it could have adverse effects on health. Young women, in particular, should focus on maintaining a moderate weightand staying active rather than obsessing over losing weight.

The risksassociated with being underweight cannot be ignored, especially for women. It can lead to a range of health issues, including a weakened immune system, anemia, and fertility problems. The study also warns that reducing calorie intake may not be the most effective way to improve fitness, especially for younger women who are already at a moderate weight.

Instead, staying active through activities like weight training, running, or cycling can be an effective way to boost overall fitness levels. Engaging in regular exercise can help build strength, endurance, and improve cardiovascular health, which are all essential components of fitness. Moreover, the study challenges the common belief among endurance athletes that weight loss leads to improved performance.

Young women who were in excellent physical condition had a greater body mass index (BMI)

The study found that highly fit women under 30 had a higher BMI than their less-fit counterparts. This is a significant finding as it challenges the common belief that a lower BMI is always better for health. The researchers used peak VO2 to measure aerobic fitness levels, which is the amount of oxygen consumed during intense exercise. This objective measure of fitness is essential as it provides a more accurate evaluation of an individual's health status compared to weight or BMI alone.

The study's results have emphasized the need to focus on building and maintaining fitness through healthy lifestyle habits, including regular exercise and a balanced diet, rather than simply aiming for weight loss. The researchers found that aerobic fitness levels declined with increases in BMI among men of all ages and women over 30, but this trend did not hold true for younger women.

Highly fit women under 30 had an average BMI of 23.2, which is within the upper range of the World Health Organization's recommended BMI for good health. This finding underscores the importance of measuring fitness levels accurately and suggests that weight or BMI alone may not be sufficient indicators of good health.

As noted by dr. Samantha DeCaro, weight loss is not always an indicator of improved health or fitness, and wellness should be evaluated based on a holistic approach that considers both physical and mental well-being. Therefore, it is crucial to focus on building and maintaining overall fitness levels rather than solely concentrating on weight loss.

This includes regular exercise and a balanced diet, as well as mental health practices such as stress reduction and self-care. By adopting a comprehensive approach to wellness, individuals can improve their overall health and well-being and reduce the risk of various health conditions associated with a sedentary lifestyle and poor dietary habits.

Trying to get fit by undereating at a moderate weight is counterproductive

To become more fit, undereating may not be the best approach for individuals who are already at a moderate weight. Dr. Ruby Jain Shah, an internist at Texas Health Presbyterian Hospital Plano and founder of Vitality Weight Loss and Wellness, highlights the adverse effects of undereating in this context, such as loss of muscle tissue, fatigue, and delayed recovery from injuries.

In fact, it can be counterproductive for those at a normal weight to undereat while attempting to improve their fitness levels.

For those who are overweight and aiming to become more fit, dr. Shah suggests being in a calorie deficit firstto lose weight and then focusing on exercise. However, both short- and long-term consequences of undereating need to be considered.

According to dr. Elizabeth Barchi, a primary care sports medicine specialist at NYU Langone Sports Health, underfueling in the short term can result in decreased performance, less power, decreased coordination, and earlier fatigue. In the long term, it can lead to a condition called relative energy deficiency in sport (RED-S), which affects most body systems.

RED-S is well-known for causing a range of issues, such as missed menstrual cycles in women, decreases in bone density, and an increased risk of stress fractures. This condition can also impact a female athlete's ability to become pregnant and sustain a healthy pregnancy. Therefore, it is crucial to maintain a balanced and nutritious diet to fuel the body and improve fitness levels without compromising overall health.

The Significance of Maintaining a Healthy BMI

Maintaining a healthy body mass index (BMI) is crucial for most adults, according to dr. Shah. The recommended BMI range for most adults is between 18 and 24.9, she noted. A BMI below 18 is linked to health risks such as nutrient deficiencies, fatigue, hair loss, and an increased risk of infections and osteoporosis, particularly in women.

Dr. Shah also highlighted that osteoporosis and being underweight are more likely to impact women since they are more prone to the condition. Moreover, ethnic differences play a significant role, as studies have revealed that people of Asian origin face higher weight-related disease risks at lower BMIs, prompting some organizations to establish lower cutoff points for BMI among Asians.

Dr. Shah stated that China and Japan, for example, define overweight as a BMI of 24 or higher and obesity as a BMI of 28 or higher.

Dr. J. Sawalla Guseh, co-senior study author, recommended that young adult women should de-emphasize BMI and weight as targets, given the risks associated with weight loss in athletes. Instead, they should focus on other variables such as training frequency, intensity, nutrition, sleep, skill acquisition, and competition strategy to optimize performance.

Final thoughts

Maintaining a healthy weight and fitness level is essential for overall health and well-being. However, for young women under 30 years old with a normal weight, trying to improve their fitness levels by exercising and reducing calorie intake may not be the best approach. This is because doing so could lead to a condition called relative energy deficiency in sport (RED-S), which can have negative health consequences.

RED-S is a condition that occurs when the body does not get enough energy to meet its needs, causing a range of symptoms, including decreased performance, fatigue, decreased coordination, and delayed recovery from injuries.

In addition, long-term underfueling can lead to health problems such as amenorrhea (missed menstrual cycles) in women, decreased bone density, and an increased risk of stress fractures. RED-S can also impact a female athlete's ability to become pregnant and sustain a healthy pregnancy.

Therefore, they recommend de-prioritizing BMI and weight targets for young women and focusing on building and maintaining fitness through healthy lifestyle habits such as regular exercise and a balanced diet.

BMI and weight targets can be useful tools for monitoring health and fitness levels. However, these targets are not always accurate, especially for young women under 30 with a normal weight. Studies have shown that people of different ethnicities have different weight-related disease risks at different BMIs.

For example, people of Asian descent have higher weight-related disease risks at lower BMIs, leading some groups to set lower cutoff points for BMI among Asian people. Therefore, it is important to take into account individual differences and focus on overall health and well-being rather than just weight or BMI.

Keep in mind: "No matter how difficult the past, I can always begin again today(- Buddha). I am strong because I rely on myself." - Romy