In conversations about health and fitness, body weight often takes centre stage. Yet, weight alone tells only part of the story.
Body Mass Index (BMI), a common measure of weight in relation to height, is widely used to assess whether someone is underweight, normal, overweight, or obese.
However, BMI fails to distinguish between fat and muscle, often misclassifying muscular individuals as overweight while overlooking excessive body fat in others.
In reality, BMI does not accurately reflect body composition, which is
a far better indicator of health.
Research increasingly shows that being active regardless of body size offers significant health benefits.
An overweight but physically fit person is often at lower risk of chronic diseases than a normal-weight person who is inactive.
Physical activity helps the body use energy efficiently, improves cardiovascular health, and reduces the risk of conditions such as diabetes, high blood pressure, and heart disease. In short, fitness is a better marker of health than thinness.
A more practical measure of health risk is waist circumference. This simple measurement reflects the distribution of body fat, particularly around the abdomen—a key indicator of central obesity.
Generally, women with waist circumferences greater than 35 inches (88 cm) and men with measurements over 40 inches (102 cm) are at higher risk for obesity-related conditions like diabetes and cardiovascular disease.
As waist size increases, so does the likelihood of developing such health problems.
Weight gain or loss alone does not reveal how the body’s composition—fat, muscle, and bone has changed. Many people equate “overweight” with “overfat,” but that is not always the case.
For example, athletes often weigh more because of their dense muscles and bones, even though they have low levels of body fat. Conversely, someone who appears to have an average weight might carry excess fat if they lead a sedentary lifestyle.
Another widespread misconception is that every obese person can, and should, strive for slenderness. In reality, most people who lose weight struggle to maintain their losses over time.
Moreover, expecting everyone to conform to one ideal body size ignores biological diversity. People vary in their natural weight tendencies just as they vary in height, build, and overall health potential.
Expecting all bodies to fit one standard is not only unrealistic but also unfair.
Health, therefore, should not be judged by numbers on a scale but by how well the body functions. There are unhealthy people at normal weights and healthy people who are overweight.
The most effective and sustainable approach to weight management emphasises gradual change, moderate weight loss, and attainable goals.
Losing even 10 to 20 pounds over a year through balanced eating and regular physical activity can yield lasting benefits.
In contrast, rapid weight loss through extreme diets often leads to short-term results and long-term disappointment.
Ultimately, true health is about balance, consistency, and well-being, not simply about body weight. The focus should shift from “thinness” to “fitness,” from “dieting” to “living well.”
The writer: A licensed nutritionist & a health educator
Socials: @LucyChegeM
