What is “healthy weight” and why is it harmful to your health?
Every time you go to a doctor’s appointment, what is the first thing that they have you do before you sit down in the exam room? They take your weight. It doesn’t matter if your health concerns have nothing to do with your weight, there is a box that needs to be filled with that day’s weight. But why? Why are we so focused on weight and ensuring that we are at a “healthy weight”? And while we’re at it, what exactly is a “healthy weight”?
The concept of "healthy weight" is often used to describe a weight range that is associated with reduced risk of health problems such as heart disease, diabetes, and certain types of cancer. However, it is important to note that what constitutes a healthy weight can vary from person to person and is influenced by a variety of factors such as genetics, body composition, and lifestyle habits. Additionally, the problem with using weight as a measure of health is that it oversimplifies the complex relationship between weight and health.
One way to determine a healthy weight range is to use the body mass index (BMI), which is a measurement of body fat based on height and weight. However, the BMI has limitations and should be used in conjunction with other measures such as waist circumference, body composition, and overall health indicators since BMI calculations do not take into account factors such as muscle mass, bone density, and body composition. So for athletes with a high level of muscle mass, BMI is often viewed as an outdated measurement tool for assessing weight status. Unfortunately, this info was not shard with me a few years ago when I underwent a BMI assessment.
At the time of testing, I was actively competing in triathlons, training 7 days/week (biking, running, swimming, strength training). Imagine my surprise when the results of my BMI test stated that I was overweight and borderline obese. I was gutted. I remember sitting there, sobbing, questioning how I could’ve let this happen, all while the “trained professional” told me that he could help me loose weight and get my body into the “healthy range”. I questioned the results. I practically screamed that I was not overweight or obese, there must be a mistake. Nope. The test was correct, the numbers don’t lie. Who was I to argue with science? I walked out of the office feeling like a complete failure, convinced that I needed to do better. No surprise, I put myself on yet another restricted diet and vowed to loose weight.
What the actual f&#k?????
In the years to follow, new research is now revealing that since the BMI calculation is based solely on height and weight, it can be misleading for individuals who have a high level of muscle mass. Athletes, particularly those who participate in sports that require strength or power, often have a higher muscle mass, which can result in a higher BMI. This means that athletes may be classified as overweight or even obese according to their BMI, despite having a low body fat percentage and being in excellent physical shape. If only someone had told me this back in that testing room.
Now, getting back to “healthy weight”.
In reading an article by Tylka et al (Journal of Obesity 2014, The Weight-Inclusive versus Weight-Normative Approach to Health: Evaluating the Evidence for Prioritizing Well-Being over Weight Loss), the harmfulness of “healthy weight” was perfectly summarized:
“The emphasis on achieving a “healthy” weight implies that there is a healthy or normal weight that each of us should be striving to attain and maintain. Moreover, the medical endorsement of normative weights gives credibility to cultural messages prizing thinness (for women), leanness (for men), and weight loss. Internalization of socially prescribed body ideals is related to body shame, body dissatisfaction, eating disorders for women, and potentially harmful muscle-enhancing and disordered behaviors for men.”
Think about that for a moment. For years, if not decades, we have been told that if we do not fit into a certain healthy weight range, we are flawed and must be fixed. And on top of that, we must maintain staying in that range for fear of being a failure and deemed unhealthy. Each one of us is unique (thank goodness!) and therefore we should be treated as individuals with our health not solely focused on weight but as multidimensional - physical, spiritual, emotional and mental health.
At the end of the day, a healthy weight is one that is sustainable and achievable for an individual and is associated with overall health and well-being. This may involve making lifestyle changes such as increasing physical activity and movement, improving nutrition, and managing stress, and not just focusing on a certain number on the scale. (Oh, and while we are at it, throw that scale AWAY!!!!!)
Do you want to learn more about how to improve your overall health and well-being, without it being tied to a number on a scale? Click on the link below to schedule a FREE Health Discovery Session so that we can talk about how to make sustainable lifestyle changes in your life to achieve your own personal health and well-being. Let’s get started!
