Is it Possible to be both Fit and Fat?

By Rachel Stockton (rachels@foodconsumer.org)

"Calories in minus calories out" seems pretty simple right? While this equation is basically valid when it comes to fitness and weight loss, there are other variables (individual metabolism, genetics, diet, etc) that complicate matters.

Another concept that isn't cut and dried is the fat vs. fit debate. Is it possible for a person to be overweight, yet fit? While most people might think that the two are diametrically opposed, that's not necessarily so.

According to Steven Blair of the Cooper Institute, people who are overweight (not obese) and fit have one-half the death rate risk of normal weight people who are unfit (Blair describes himself as a fat guy who runs every day).

What does this mean, exactly? Simply that there are "x" factors that can determine whether or not a person is fit, regardless of the fact that said person is somewhat overweight. Here are some of the variables:

* Smoking: in order to be considered fit, one must be a non-smoker.

* Physical activity:  patient must be active for at least 30 minutes a day (exercise can be incremental, however)

* Patient does not have the following risk factors: high cholesterol, high blood pressure, and Type 2 diabetes

* Patient has no family history of chronic illness

Another determining factor is waist size; according to Web MD, if a woman has a waist size of 35 inches or less, and a man has one that is 40 inches or less, he or she might be considered healthy, even if they have a few unwanted pounds.

The key factor, of course, is exercise. A thin person who doesn't exercise is just as unfit as an overweight person who isn't physically active. So, while "fat and fit" isn't necessarily oxymoronic, "sedentary and fit" is. One cannot avoid exercise like the plague and still be considered fit.

Additionally, a healthy diet plays a part in the fitness equation. I have a friend who, although she's 20 pounds overweight, eats more fruits and vegetables than I do (and my kids call me "the rabbit"). While she splurges on dessert every once in a while, she doesn't "replace" healthy food with sugar; she still consumes healthy portions of fruits, vegetables, and whole grains. She also walks and bikes most days of the week.

The bottom line is that a physically fit person still reaps the benefits of exercise even if there is no weight loss. And, even a slight reduction in weight (5-7%) has been linked to lower blood pressure and cholesterol. Most of the time, weight loss is a serendipitous by product of a physically active lifestyle. However, even if that weight loss is negligible, or is slow in coming off, the benefits are still myriad.