There is more to health than meets the scale

It is the first of the month. The temptation to “start again” is creeping up on you.

Doesn’t it seem, though, that nearly every person in your life who diets is ultimately always struggling with their weight and body image in the end?

If this rings true, there is a reason.

Dieting slows down your metabolism.

but diets aren’t forever…so what happens when you begin to eat “normally” again?

Well, any weight you lost will come right back and then some.

But, why?!
I mean, you weren’t happy with your weight before, but you could at least maintain a certain number!

The reason for this undeniable change is due to the post-diet metabolism slow-down. Suddenly, you find yourself even more insecure than you were months prior—leading you to ultimately grasp onto another diet…and so on…and so on.

The cycle continues.

Do I even have to ask if this is a sustainable way to live?

You’re probably thinking, “Yes, it’s true. I get it now. But what am I supposed to do to maintain a decent weight?!”

The answer is complex, but I will give you a condensed version.

Step 1: stop making it all about weight.

The moment you let go of the number that is holding you captive, the better off you will be in regard to health—both mentally and physically.

Consider BMI, for example. It was developed in the 1800s by a man who was an astronomer and mathematician. It was never intended to assess the health of an individual person, but rather obtain statistics of a population.

But of course, it is currently used for an entirely different purpose, including being used as a qualifying determinant for various fertility therapies, the ability to have insurance, surgeries, etc. It is a way for insurance companies to deny or wean-out certain groups.

(Can you tell I’m a little upset about the whole BMI thing?)

All of that being said, consider this a reminder that your BMI is not the be-all and end-all of your health as a person.

As far as the number on the scale, it is simply measuring the force of gravity on your body. It neglects to differentiate between the level of water retention, body fat, muscle mass, bone, and basically—everything.

In other words, go ahead and toss the scale if measuring overall health is what you’re searching for.

Step 2: get to know yourself.

Cheesy, I know. But, hear me out…

Each of us lives in a unique body with different needs when compared to the next person.

Your mother might be thin, your father might be husky, and you might be somewhere in the middle or nowhere near either. Or, maybe you are a carbon copy of one of them. Regardless of the scenario, you are allowed to be you.

You do not have to morph yourself into the body your mother had at your age. You do not have to squeeze yourself into the size your coach or instructor insists will suit you better.

We preach to children that we are to accept those of every color, shape, ethnicity, etc., yet we often don’t apply this very message when it comes to accepting ourselves. Why?

Step 3: embrace your unique range.

I am a believer in the concept of set point weight. This is a range your body fluctuates between when you are living a balanced life.

It is often a range that shifts up or down throughout one’s life, but normally stays between 5 pounds (i.e. between 148 pounds and 153 pounds).

This range is unique to you, your body, your health conditions, and your lifestyle.

For example, a 30 year old female who is 5’4 and competitively runs track will have a different set point weight range compared to another 5’4, 30 year old female who engages in strength/resistance training 3 times per week. Let’s assume they both eat balanced meals that include a variety of whole grains, lean protein, and various fruits and vegetables—but also do not shy-away from Taco-Tuesday.

On another hand, there is also the factor of underlying health conditions. These same two women with the same exact habits might have entirely different set point weight ranges if we add in a health factor such as PCOS (polycystic ovarian syndrome). Various conditions can impact a person’s metabolic function and therefore, alter their ability to gain, lose, or maintain weight.

Comparing the women with PCOS to the women without PCOS—while their body composition, weight, and BMI may all be different—we cannot state that one is healthier than the other because of their weight alone.

They are all physically active and eat balanced meals according to their personal preferences.

*Phew* that was a lot of information…and it was a little difficult to keep track of all those hypothetical characters. Take a deep breath.

All of this discussion is for the purpose of coming back to the fact that when assessing our health, we cannot compare ourselves to others. Even if they seem fairly similar in regard to age, height, ethnicity, habits, etc.

At the end of the day, our bodies are so complex that it will be an unfair comparison.

Step 4: you’re allowed to enjoy it.

What?! You can enjoy being healthy? Yes. You should.

If kale isn’t your forte, you don’t have to eat it.

If treadmills give you PTSD, you don’t have to use them during exercise.

All of us know that even if we try to stick to something we just don’t like, eventually, we will give up. And that is normal.

Toss the “health” magazines and explore methods of movement to find out what you enjoy, truly.

Donate that low-carb recipe book and find out what foods sit right with you and promote feelings of satisfaction and energy.

And, in case you are curious—yes, you are allowed to consume foods that don’t necessarily offer significant health benefits. It’s okay. Restriction leads to binging which leads to guilt which leads to restriction which…(need I say more?).

Step 5: trust the labs.

If you are in a larger body, you may have had the experience where you visit the doctor for an annual physical and the doctor doesn’t even try to hide their shock that the lab values from your blood work all came back great.

“We must be missing something…High cholesterol? Prediabetes? Something??? I mean, afterall, this person is fat!”

Yes, Dr. Smith, but the < 30 hours of nutrition training you received in medical school failed to mention that people can be large and healthy just as well as they can be thin and unhealthy.

Unprofessional? My apologies. (wink)

In all seriousness, if you are thin and your lab values indicate there is risk for the development of negative health conditions, take that as a chance to reevaluate your lifestyle habits. It is likely the doctor will tell you that you don’t need to worry because you are “young” and/or “fit.” But, the results speak for themselves. There may be an underlying issue, even if your biceps are popping and your waist is trim.

Similarly, if you are in a larger body but you know your lifestyle habits are balanced and healthful and your blood work further proves this—simply bite your tongue when your physician still feels the need to end the session by recommending weight loss “just in case.”

You know yourself. You know how you feel day in and day out.

Our health status may change while our weight remains the same. And our weight may change while our health status remains the same.

Reflect, be honest, and show yourself compassion.

There is more to health than meets the scale.