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- Fitness is the ability to perform physical activity without undue fatigue. It is often measured by cardiovascular fitness, muscular strength, and endurance.
- Being overweight is defined as having a body mass index (BMI) of 25.0 to 29.9. BMI is a calculation that takes into account height and weight.
Can you be fit and overweight?
Yes, it is possible to be both fit and overweight. This is because fitness and body weight are two different things.
Fitness is a measure of your ability to perform physical activity, while body weight is a measure of the total mass of your body (weight and height).
Research findings on being fit and overweight
Research has shown that being fit can reduce the risk of developing many chronic diseases, even if you are overweight. 
A research report by the National Library of Medicine states that overweight and obese people who were fit had a lower risk of death from all causes than overweight and obese people who were unfit.
In another report, NLM found that overweight and obese people who were fit had a lower risk of developing type 2 diabetes than overweight and obese people who were unfit.
The different types of body fat
There are two main types of body fat: visceral fat and subcutaneous fat.
Visceral fat is the type of fat that surrounds your internal organs, while subcutaneous fat is the type stored under your skin.
Visceral fat is more dangerous than subcutaneous fat because it has the tendency to release hormones and other substances that can increase your risk of developing chronic diseases.
The health risks associated with excess body fat
Excess body fat, particularly visceral fat, is associated with several health risks.
These risks include heart disease, which can lead to heart attacks, and strokes that can disrupt your life in a heartbeat.
Additionally, there’s type 2 diabetes, which is tied to blood sugar imbalances. Various types of cancer, osteoarthritis that aches and limits your body movement, sleep apnea, and gallbladder diseases.
The health benefits of being fit
Being fit comes with numerous health benefits, including a reduced risk of chronic diseases, improved mental health, increased energy levels, better sleep, and the development of stronger muscles and bones. It also significantly lowers the risk of injuries.
How to be fit at any size
To be fit at any size, there are several steps you can take.
First and foremost, regular exercise is key. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week. Don’t forget to include strength training activities in your routine at least two times per week for that extra boost.
Pairing exercise with a healthy diet is crucial. Load up on fruits, vegetables, and whole grains while limiting processed foods, sugary drinks, and unhealthy fats.
Additionally, getting enough sleep—around 7-8 hours per night for most adults—plays a significant role in your overall well-being. Managing stress is also vital, as it can impact both your mental and physical health.
Furthermore, it’s important to avoid smoking and excessive alcohol consumption, as these habits can have detrimental effects on your fitness and health.
Lastly, don’t forget to schedule regular checkups with your doctor for guidance and support on your journey to fitness and well-being.
Final thoughts on being fit and overweight
It is possible to be both fit and overweight. However, it is important to be aware of the health risks associated with excess body fat, even if you are otherwise fit.
If you are overweight or obese, the best thing you can do for your health is to lose weight. Even a small amount of weight loss can make a big difference.
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