Is there such a thing as health at any size? Can you be fit and still appear overweight or obese? I received an article in my ADA online journal yesterday that sparked my interest in this topic.
sourceIt is the belief of our society that better health and longevity is about being “thin,” whereas overweight is immediately connected to having poor health.
The truth is, as many of you know, you CAN be thin and unhealthy. Just because you are not necessarily “fat,” doesn’t mean you are the picture of health. I know I would personally rather weigh 10 pounds more but be HEALTHY, than be really skinny but have poor eating and exercise habits.
Some of us spend our whole lives on a diet. According to Linda Bacon’s book, “Health at Every Size,” focusing on weight-loss alone can actually cause damage itself because it brings with it psychological and emotional stress. Such stress can lead to physical disease and constantly cycling your weight up and down can cause bodily inflammation, leading to cardiovascular disease and cancer.
As a society, we need to quit trying to live up to an impossible standard of “thin,” and focus more on getting HEALTHY! Look to fitness, your daily activity levels, and nutrient intakes more than just the number on the scale or how “big” you appear.
Actually, overweight in and of itself doesn’t pose a major health risk. You CAN be healthy and considered overweight. But as I said in my post about finding your happy weight (a must-read if you have not already), you need to look at other factors of wellness. Just because I said you CAN be healthy and overweight, does not mean I want you to interpret that to mean I WANT you to stay overweight IF you are practicing unhealthy habits. There are MANY unhealthy habits that could be contributing to your excess weight. First, ask yourself THESE questions:
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Do I regularly eat breakfast?
Eating breakfast is going to kick start your metabolism and get your energy going in the morning! I know it is one of those things that health professionals are ALWAYS harping on…but that is because it is TRUE!! Those that are healthiest eat breakfast daily!! Try to eat within one hour of waking!! You owe it to yourself!
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Do I get 7-8 hours of sleep each night?
I was watching Dr. Oz as I was making dinner last night and he was discussing the health problems associated with lack of sleep! Mostly women were the ones guilty of getting a mere 4 hours of sleep a night! Clear your mind and shut off distractions like tv and computers before you head to bed! Let the day GO and allow your body to recharge! Get some sleep!!
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Do I have trouble falling asleep?
As I mentioned above, if you have trouble falling asleep, chances are something is keeping your mind going. You are either worried, stressed, sad, angry, etc. Time to CLEAR YOUR MIND! Practice yoga, write in a journal, talk to a friend, etc. Whatever you can do to wind down and clear your mind in the evening is going to help you fall asleep! Time to de-stress and finally get a good night’s rest!
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Do I exercise at least 4-5 times a week for 45-60 minutes OR 5-6 days a week for 20-40 minutes?
Let’s face it; MOST of us work pretty sedentary jobs. I know when I got my current job, my daily activity levels went from walking more than 5 miles a day without exercise, to less than 2-3 miles! That is a HUGE cutback and I am one that TRIES to move as much as I can each day! All I’m saying is there are no excuses. If you have a non-labor intensive job, then you HAVE to exercise!! It WILL make you feel good if you just stick to it! Make it your priority!!
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Do I carry my weight in my waist or my thighs? Is the pudge around my middle hard or can I grab it? (If you can grab it that is better than having visceral fat which forms around your organs).
I think most of us are aware by now that the hard, pot-belly fat is the “bad” fat. This is the fat that is suffocating your organs and keeping you UN-healthy!! If you have a little junk in the trunk, embrace it. If you look like you are pregnant, something needs to change. Get active!! Limit intake of saturated fats! Lose a few pounds!
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Can I walk up a flight of stairs without getting winded?
If you get winded by merely walking up a flight of stairs, then you are out of shape and your heart needs strengthened!! I don’t mean I want you to be in marathon condition, but walking up a flight of stairs should NOT get you winded; if it does, something needs to change! Get your cardio butt in gear and do something about it!! Build that endurance to strengthen your heart!
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Do I eat 5-9 servings of fruits and vegetables daily?
“Eat Mostly Plants!” Thank you Michael Pollen for enlightening us with such a simple, yet BRILLIANT, concept. Base your diet around things from the Earth and your body will flourish! Plain and simple!
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Do I eat out more than 1-2 times per week?
A quick stop at the drive thru, lunch out with co-workers, drinks for happy hour….every time you eat out you ARE consuming more calories than you normally would if you eat at home. Even if you are conscious of portions, even if you choose the “healthier” options, you are STILL consuming more than you would by eating at home. SO, the more you eat out each week, the more calories, fat, salt, sugar, etc you consume and the unhealthier you become. Think about it. Make a change.
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Do I often binge?
Binge eating is unhealthy. Why? Because it either means you are under eating throughout the day, unable to emotionally deal with the stresses in your life, OR plagued with unhappiness about your BEAUTIFUL body (that you don’t see). In any instance, get help. I’m serious. These are difficult issues to address on your own. You need support. Things cannot change overnight or by themselves. Get help. It’s not fun to live that way.
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Do I often go all day with out eating?
Infrequent eaters. It may seem like you are nixing a lot of calories by going ALL day without eating, but such a thing can lead to binges, unnecessary cravings, lack of crucial nutrients, lack of energy, slowing of metabolism, etc. Best thing you can do? Eat small, frequent meals often and fill them with nutrient packed foods!! Again, you owe it to your body! Make a change!
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Do I over-exercise?
What is over-exercising exactly? Is there such a thing? The answer is YES! Over-training happens, over-exercising happens, getting injured is the result. Do not let this happen to you!! Over-exercising can pull calcium from your bones, break down muscle tissue, cause serious injuries, and leave you feeling fatigued. Do not punish yourself with exercising too much. If exercising multiple times each day for hours is the only thing that keeps you happy, then you have a problem. Please address it. Been there and done that and NOT fun.
This is just a sampling of key components to a healthy vs. an unhealthy lifestyle. I know I might be a little too blunt or too harsh at certain points in this post, but the truth is, sometimes that is what it takes for people to wake and realize that they NEED to get healthy!! Again, this DOES NOT necessarily mean losing weight; loving your body, accepting your size, eating well, getting active, are ALL interconnected! It’s time to make a change in a world obsessed with size and see things a little differently.
QUESTIONS:
Do you believe in health at any size? Have you read this book?
[...] Health at Every Size. [...]
Awesome summary of many key points for a healthy lifestyle! Just pick a few and get started! You will feel so good you will want to add a few more! Before you know it, you will be able to write a blog post about healthy living… Thanx for a great post!
Such good points! I especially need to remember the sleep! I don’t always get as much as I need.
Great post and thoughts! I absolutely enjoyed reading this
“Let the day GO and allow your body to recharge! Get some sleep!!” <–I absolutely need to start listening to this! I just need to let go of the day, turn off the computer, and go to sleep!
P.S. I do not think you are too blunt or harsh–you're real and I love it!!
I believe you can be healthy and overweight to a point. When I was 40lbs heavier than I am now, I was very active. I power-walked 5 days a week, played tennis several times a week, and worked out with a personal trainer twice a week. I was strong and pretty fit. BUT, doesn’t that extra weight take a toll on my organs? Doesn’t my heart have to work a little harder when I walk/play tennis/workout at gym? Isn’t that unhealthy for me? Now that I’m 40lbs lighter I feel so much better, and not because my clothes fit better. I’m faster, I can conquer those hills without gasping (much), I have more energy, I sleep better. I like to think my heart will last a little longer too. That’s just my take on it.
Nice post! I’m working on developing better habits (about 30 lbs overweight myself), and am amazed every day by the blogs I read of women practically twice my weight who are so much more healthy and fit, training for marathons and such. Thanks for bringing up these points!
EXCELLENT POST!!!!! i have posted on similar topics and I’m posting this on my http://www.Facebook.com/FITori wall now too! Love it!!
I LOVE this!!! I talk to my clients all the time about the difference between being fit and healthy! This nails it!
I’ve never read this book but I do believe you can be healthy at every size… A lot of women that are bigger than me (not muscle looking bigger) can run 20 more miles than I can! I think that everyone should exercise – getting movement IS healthy!
This is a fantastic post. There are lessons in there for all of us. Thanks so much for this, have a great week.
I don’t think you are too harsh by any means! You are simply honest, and that is what keeps me coming back to your blog every day!!!
I agree that health is more important than a number on a scale. You might be at your healthy weight but still not consider yourself thin! As long as you are healthy and happy that is what matters!
I learned about this program in school. I think it can be beneficial to some people but others should try for a less lenient plan to get healthier.
I believe you can be healthy and overweight to a certain extent. I mean, obese is not healthy. Not the “obese” by the BMI scale because that could mean you have a lot of muscle mass compared to height and actually be very healthy…but I mean the obviously obese person. And it’s true that you can be a size 0 and be unhealthy, in fact that’s usually the case unless being lucky to have such a petite natural figure.
I’ve never read the book, but I do believe that you can be healthy at a variety of sizes. I know that I’m still classified as overweight, but my doctor tells me that I’m healthy. I try to eat healthy, and I am vegetarian. I think there is more to being healthy than just the number on the scale, and it’s important people remember that.
Fabulous. Just fabulous
I LOVE all your ways of looking at & measuring health that aren’t weight!
i couldn’t agree more. and if we were, actually, concerned with being healthy instead of being skinny, i believe we would inevitably BE skinnier. (imho.
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there are SO many factors in determining health (waist circumference, blood pressure, body fat %, etc.) but dress size isn’t one of them. thanks for the reminder, Erin.
Great post! It summed up the issue very nicely, I think.
Re: The Hunger Games – Google it or check out the reviews on Amazon. It’s young adult fiction, but they’re such good books! Totally worth your time to read.
I haven’t read that book, but it sounds interesting. Just goes to show you that the number on the scale doesn’t always matter. I have known a lot of thin people who never exercise and who eat junk all the time. Their doctors may not consider them overweight, but that doesn’t mean they are being healthy.
I’m technically considered overweight, but I’m a lot healthier than a lot of people I know. I exercise, I eat well- I know a girl who hardly weighs over 100 pounds and can’t even run a lap around a track. I’m not thin, but I can outrun skinny people any day
I do believe this principle—and I haven’t read the book. But in my work as a wellness coach I’ve met lots of people in all the categories of weight and healthiness. We like to measure things with numbers on a scale because it feels easier, but the truth is that it’s way more about what DO.
I love this post. Its not about WEIGHT, its about HEALTH. Thats something a lot of people forget about. Ive been heavier, and lighter than I am right now, and I am far healthier than I was at any other weight. I might have some belly pudge, but I can deal with that. I’d rather have a few extra pounds than be underweight ever again.
I don’t believe in “Healthy at Every Size” but I do believe in “Healthy at Many Sizes”. We aren’t all meant to be a size 4 and sometimes the sizes 4s aren’t healthy at all, as you pointed out. My concern is that embracing the mentality of “Every Size” overlooks that being overweight, and more specifically obese, brings about life threatening health complications that need to be addressed through weight loss. Granted the weight loss will come from an imporved diet and increased activity levels but I strongly believe that those changes need to be made.
This is a tough topic, on that I am considering addressing on my own blog, and I think you did an excellent job with it!
I totally agree with you! I know I need to work on getting more sleep and working out more consistantly. Thank you for this post! It is so inspiring!
I agree! I have a girl friend who is super skinny, but she looks sickly. The exact opposite of how I want to look and feel. My main goal is to feel good (fit, healthy, strong)!
As someone trying to overcome an ED, I think that this article is AWESOME! So true! =D
I do agree with you, I believe in health at almost any size- except for the very overweight, and as you said- you can be overweight and unhealthy. For me, I am close to being overweight (I’m 5’6 and 145) but I know I couldn’t do anymore without hurting my body and becoming obsessive. We are all different, and we should embrace it!
I agree you can take steps to be healthy at any size, and it’s really frustrating to see the obesity rate because people do not know how or want to make healthy choices, especially with children. I learned in my lifecycle nutrition class last semester that if both parents are overweight or obese, their child is 13X more likely to be overweight or obese. These tips are great, I just think the majority of America doesn’t know about nutrition or enough about health to make these choices.
Love this post and all of the little things that add up to being healthy.
I believe this wholeheartedly too. Thin doesn’t = healthy always. I’d rather be normal size and healthy than skinny and not. And just beacause someone is skinny, don’t assume they are healthy. They too probably have alot of unhealthy habits.
I loved this post!! Thank you so much for all of the information <3 While I am on the slim side at 110 pounds and 5"5 I can tell you that I have friends who weigh maybe 30 pounds more than me but who have successfully completed marathons in times I can only dream of (and cry over.) We're all built differently, that needs to be acknowledged. Being skinny is such a fixation, and that's totally unnecessary. I think that being toned and fit is much more important, and much more attractive!
This is a great post Erin, and SUCH good questions for people to think about. I totally agree that thin does not mean healthy, and I know a lot of people who, on the outside, don’t look unhealthy, but live very unhealthy lifestyles. It’s a big deal if you consider that the majority of major diseases these days are caused by lifestyle choices. Switching off my brain is one thing that I have trouble with at night and even though you wouldn’t think of it as a health issue, sleep IS such a huge part of our overall health.
Great post, Erin! I agree with you 100% and have been saying this for years!! I know SO MANY unhealthy, thin people. People who are very thin and smoke, do not exercise, eat fast food. Then there are people with thicker build that exercise daily, eat healthy, etc. Size isn’t everything. You can have a low body composition and have a lot of muscle and be healthy! We are all unique, in our shapes and sizes! So don’t judge a book by it’s cover!!!
Have a great day!
I think I believe in health at ALMOST any size – people who are very very overweight are working their hearts too hard because of the volume of blood being moved around and the like.
Love LOVE Love this post!
People look at me and think – walking heart attack. But the truth is, I’m 5’10″, 370 lbs…and I’m not diabetic (not even borderline), my cholesterol is fine, I work out. My body doesn’t want to release the weight, for whatever reason (even my doctor is mystified). I could either sit down and cry or I can move on with my life.
I have the love of an amazing man, a new job that is far and above the most challenging yet rewarding job I have ever had (and my weight didn’t stop me from getting a 40% increase in salary over my last job), friends that I can count on, and for the most part, my health.
I would love to shed the pounds – don’t get me wrong – but I’m not going to stop living because they’re there.
AWESOME post.
It’s so easy for people (women especially) to get hung up on the way that they look. Just because you are a “healthy” weight, doesn’t mean you are healthy. Also, you can be “overweight” but still be healthy. It’s important to make healthy choices, every day for the rest of your life. Dieting doesn’t work!
This is such an excellent post! I love what you say here and couldn’t agree more!
One of my workout buddies weighs 50 pounds more than I do (and she’s 5″ shorter than me), BUT! She is so much stronger than I am! She can run 10 miles more than I can and lift more than 2x more than I can not to mention that she’s lost 100 pounds over the past couple of years. I’m no sloth – I exercise and eat right, but I’m slender already so maintaining this is easier than her having to losing weight so she works harder than I do. If you compared us side by side, she is certainly stronger than I am and I would bet healthier as well.
Awesome comment girlie! Who cares about a number on the SCALE…numbers like your lipid tests are what best judge your health!! Good for you friend!
I’m so glad I gave up dieting and moved towards baby steps towards healthy lifestyle changes. It has saved my sanity and surprisingly shrank my waist more than any diet ever could. You brought up some amazing points! as always =)
LOVE the doll body shop ad! OMG! I’ve never seen it before! Now I love that company even more! Their wisse woman face moisturizer is my secret weapon <3
I love this. Especially with the overexercising point. I see that a lot on the Weight Watchers messages boards: women who exercise enough to earn 40-70 activity points in one week and refuse to eat their acitivy points. And they’re frustrated that they aren’t losing weight, so they lower their weekly points. That just can’t be healthy! 10-15 APs is about all I can manage and still have a life!
I hate seeing “skinny” being synonymous with “health.” I do believe that weight can contribute greatly to health concerns, but I see excess (or too little) weight as more of a possible symptom of health problems. Sometimes it expresses itself. Sometimes it doesn’t.
It can be too easy to compare with others. For me, I’m about 145 lbs, which puts me at a greater weight than many healthy living bloggers. But I’m also 5’7″, have a large body frame, and I’ve got a considerable amount of muscle for a girl. My lipid tests have improved enormously since 2009, and I’ve adopted much healthier behaviors, and that’s what really matters in the end. And a 35 lb weight loss was a symptom of improving habits. I am healthy, and I don’t need to be a size 4 or a marathoner or eat only bird food to be that way.