The Great Fat Fraud by Michael Schatzki is a considerable discussion on debunking myths about weight gain or loss held by the public. The impact of fitlessness on mortality rates was published by Dr. Jeremy Morris in 1953.
Dr. Morris studied drivers and conductors on English double-decker buses and discovered that conductors who climbed up and down steps many times daily had a 50 percent reduction in their chance of dying of a heart attack compared to inactive drivers. The conductors still had half the cardiovascular mortality rates of the drivers "whatever their physique — slim, average or portly."
Heavy individuals who were fit had much lower death rates than unfit individuals who were thin. The conclusion is that as long as you are fit, it does not matter what you weigh. Our body is programmed to move a lot because humans were hunter-gatherers during early evolution. Walking enhances fitness at the threshold of 10,000 steps a day.
The body recognizes a dietary famine and moves your set point to a higher weight so that you have a larger fat reserve to survive diets. Fitness helps you to maintain your existing weight even if you choose not to diet. Buy a podometer for $10- $30. to count steps. Attach the instrument to the hip. Incrementally, raise the number of steps you walk each day from 4,000 to 10,000 over months. At 10,000 steps, you will be fit regardless of weight according to The Great Fat Fraud.
When you use an abs machine or do weight lifting, the body recruits weight evenly from across the torso in the same way as if you were walking or jumping rope. Walk 10,000 steps a day and you will eliminate any negative health consequences associated with weight gain.
The Great Fat Fraud has citations from prestigious medical journals like The Lancet, JAMA, Int'l Journal of Obesity and Other Metabolic Diseases and the American Journal of Clinical Nutrition. The presentation is easy to read and understand. The cost of the book is very affordable. There are a number of simplified charts and tables which depict the supporting data in simple English. Always discuss weight management issues with your private physician or health care provider.