In the physical therapy profession, we concern ourselves with functional movements. Essentially functional movement is our ability (or inability) to move our bodies in space, against gravity, for daily activities.  Activities of daily living (ADL) like standing, climbing stairs, walking, getting in and out of the car and all the movements that almost all of us do on a regular basis and we as a culture consider to be needed on a regular basis just to live our lives. 

Well what happens to our bodies when we are considered only a little overweight, say 20 pounds?  Most of us know when we are a little overweight but sadly not enough people know what happens to our bodies when we are just a little pudgy. 

What Are The Health Risks For Being 20 Pounds Overweight?

Carrying an extra 20 pounds of weight can increase your risk for a number of health problems. Some of the most common health risks associated with being 20 pounds overweight include:

• Increased risk of heart disease: Carrying excess weight can increase your risk for heart disease, which is the leading cause of death in the United States. The extra weight puts added strain on your heart, leading to high blood pressure, high cholesterol, and other cardiovascular problems.
• Increased risk of stroke: Being overweight can also increase your risk for stroke, which occurs when blood flow to the brain is interrupted. This can be caused by high blood pressure, which is more common in overweight individuals.
• Increased risk of diabetes: Carrying extra weight can also increase your risk for type 2 diabetes, which occurs when the body is unable to use insulin properly. This can lead to high blood sugar levels, which can cause a range of health problems.
• Increased risk of joint problems: Excess weight puts added stress on your joints, which can lead to joint pain, stiffness, and other problems. This is particularly true for weight-bearing joints, such as the hips, knees, and ankles.
• Increased risk of sleep apnea: Carrying extra weight can increase your risk for sleep apnea, a condition in which breathing is interrupted during sleep. This can lead to poor quality sleep, which can cause a range of health problems.
• Increased risk of certain cancers: Some studies have suggested that being overweight can increase your risk for certain types of cancer, including breast, colon, and prostate cancer.

It’s important to note that these health risks can vary depending on other factors, such as age, gender, and overall health. 

What Would It Feel Like Carrying And Extra 20 Pounds With Me All Day Long?

Carrying an extra 20 pounds can have a noticeable impact on your body, and you may feel a range of physical and emotional effects throughout the day. Here are some potential sensations you might experience:

• Increased fatigue: Carrying extra weight can make you feel more tired and fatigued throughout the day. This is because your body is working harder to carry the additional weight, which can take a toll on your energy levels.
• Difficulty breathing: Depending on where the extra weight is carried on your body, you may find it more difficult to breathe normally. This is because excess weight can put pressure on your lungs and diaphragm, making it harder to take deep breaths.
• Joint pain: Carrying extra weight can put additional stress on your joints, which can lead to joint pain and stiffness. This can be particularly noticeable in weight-bearing joints like the knees, hips, and ankles.
• Back pain: Extra weight can also put pressure on your spine, which can cause back pain and discomfort.
• Reduced mobility: Carrying extra weight can make it harder to move around and perform everyday tasks. You may find yourself feeling more sluggish or less agile than usual.
• Emotional stress: Carrying extra weight can also take a toll on your emotional well-being. You may feel self-conscious, embarrassed, or frustrated by your weight, which can impact your mood and self-esteem.

If you are a little overweight do you feel any of these symptoms and attribute them to being a little heavy? 

How Should I Carry An Extra 20 Pounds To See What It Feels Like?

It’s not recommended to artificially add 20 pounds to your body to experience what it feels like to carry extra weight. Adding weight to your body in an unnatural way can cause strain or injury to your muscles, joints, and bones.

Instead, a better way to understand what it feels like to carry extra weight is to use a weight vest. Weight vests are designed to distribute the added weight evenly across your body, which can provide a more accurate representation of what it feels like to carry extra weight. Just slap on 20 pounds for a reality check and start doing your ADL.  See what it feels like to walk up the stairs or bend over to load the dishwasher.  The idea isn’t to see if you can handle it.  The idea is to see what that extra weight does to your functional movements and to think about what it would be like to have this with you day after day for years.  Does it feel healthy and do you like the feeling?  No one I know thinks it feels good. 

Is There Any Research On Weighing 20 Pounds Overweight Can Do To Your Back, Knees Or Hips?

Yes, there is research to suggest that carrying an extra 20 pounds of weight can increase the strain on your back, knees, and hips, which can lead to a range of health problems.

For example, a study published in the Indian Journal of Medical Research found that overweight and obese individuals had a higher risk of developing knee osteoarthritis, a degenerative joint disease that can cause pain, stiffness, and reduced mobility. The study also found that losing weight could help reduce the risk of developing knee osteoarthritis or slow the progression of the disease.

Another study published in the Global Spine Journal found that overweight and obese individuals had a higher risk of developing degenerative disc disease in their lower back. This is because excess weight can put additional strain on the spinal discs, which can lead to disc degeneration and back pain.

Similarly, a study published in the Journal of the American Medical Association found that overweight and obese individuals were more likely to develop hip osteoarthritis, which can cause pain, stiffness, and reduced mobility in the hip joint.

Overall, carrying an extra 20 pounds of weight can increase the strain on your back, knees, and hips, which can lead to a range of health problems. Losing weight can help reduce the strain on these joints and improve your overall health and mobility.

How Does My BMI Change If I Am 20 Pounds Overweight?

Your BMI (Body Mass Index) is a measure of body fat based on your height and weight. It’s calculated by dividing your weight in kilograms by your height in meters squared. Being 20 pounds overweight can increase your BMI, but the extent to which it changes will depend on your height.

Here’s an example of how your BMI would change if you were 20 pounds overweight:

Let’s say you are 5’6″ (1.68 meters) tall and weigh 150 pounds (68 kilograms), which gives you a BMI of 24. If you were to gain 20 pounds (9 kilograms) and weigh 170 pounds (77 kilograms), your BMI would increase to 27.4. This is considered overweight according to the BMI scale.

Is There Any Research On Weighing 20 Pounds Overweight Can Do To My Heart And Blood Pressure?

Yes, there is research to suggest that carrying an extra 20 pounds of weight can have negative effects on your heart health and blood pressure.

For example, a study published in the Journal of the American College of Cardiology found that even modest weight gain, such as 5-10 pounds, can increase the risk of heart disease and other cardiovascular conditions. The study also found that losing weight could help reduce the risk of these conditions.

Another study published in the Journal of American Heart Association found that overweight and obese individuals were more likely to develop high blood pressure, a condition that can increase the risk of heart disease, stroke, and other health problems.

Additionally, a study published in the Journal Circulation found that being overweight or obese can increase the risk of developing atrial fibrillation, a type of irregular heartbeat that can lead to blood clots, stroke, and heart failure.

Overall, carrying an extra 20 pounds of weight can have negative effects on your heart health and blood pressure. Losing weight can help reduce the risk of these conditions and improve your overall health. 

Why Don’t People Do Something About Being 20 Pounds Overweight?

There could be a variety of reasons why people may not take action to address being 20 pounds overweight. Some common reasons include:

• Lack of awareness: Some people may not realize that they are 20 pounds overweight or may not be aware of the health risks associated with being overweight.
• Difficulty with lifestyle changes: Losing weight and maintaining a healthy weight can require significant lifestyle changes, such as changing eating habits, increasing physical activity, and managing stress. Some people may find these changes difficult to implement and sustain.
• Emotional factors: Emotional factors such as stress, depression, anxiety, and low self-esteem can all contribute to overeating and a sedentary lifestyle, making it harder to lose weight.
• Lack of support: Some individuals may lack social support from family and friends, or may not have access to resources such as healthy food options or safe spaces for physical activity.
• Medical conditions: Certain medical conditions or medications may make it harder to lose weight or maintain a healthy weight.

It’s important to note that weight management is a complex issue, and there is no one-size-fits-all solution. Addressing being 20 pounds overweight requires a personalized approach that takes into account individual circumstances and factors.

 

YOU 

can control 5 out of 6 of these reasons people don’t lose 20 pounds with 

ONE word – DISCIPLINE

 

What Is The Best Way To Make People Aware That Being 20 Pounds Overweight Negatively Impacts Their Health?

Making people aware of the negative impact of being 20 pounds overweight on their health can be a challenge, but there are a few approaches that may be effective:

• Education: Educating people on the health risks associated with being 20 pounds overweight is a good place to start. This can be done through public health campaigns, educational programs in schools and workplaces, or online resources. Providing clear and accessible information about the risks of being overweight can help people make informed decisions about their health.
• Personalized feedback: Providing people with personalized feedback on their weight and health can be an effective way to motivate them to take action. This can be done through regular check-ups with a healthcare provider, or through digital health tools such as fitness trackers or weight loss apps.
• Social support: People are more likely to make positive changes when they have social support. Encouraging family members, friends, and coworkers to adopt healthy habits can create a supportive environment that makes it easier to maintain a healthy weight.
• Incentives: Providing incentives for healthy behaviors can also be effective. For example, employers can offer incentives for employees who participate in wellness programs or achieve specific health goals, or health insurance providers can offer lower premiums to individuals who maintain a healthy weight.
• Policy changes: Policy changes, such as implementing taxes on sugary beverages or requiring restaurants to provide calorie counts on their menus, can also help raise awareness about the impact of unhealthy behaviors on weight and health.

Ultimately, making people aware of the negative impact of being 20 pounds overweight on their health requires a multifaceted approach that takes into account individual needs and preferences.

4 Step Plan to Lose 20 pounds

• Be aware that 20 pounds overweight is NOT good for your physical or emotional health.
• Be aware that just 20 pounds can make ALL of your ADL more difficult and lead to long term PAIN and DISABILITY
• Count your calories
• Live by these 5 RULES