What's a Healthy Weight for me?
Hi Friend,
People often want to know how to tell if they are in a healthy weight range. This might seem like a simple question, but the answer is actually quite complex.
While we once relied on BMI as a reference to tell whether or not someone was in an appropriate weight range, there is now significant evidence to show that it is not an extremely accurate measurement. BMI doesn't account for muscle mass, body fat percentage or abdominal fat vs gluteofemoral (fat concentrated in the hip and buttocks region which is known to pose less risk factor to chronic diseases than abdominal fat).
An interesting theory that can help you understand your weight better is the set point theory. This theory hypothesizes that your body has a certain weight range that it likes to stay at, typically within a 5-20 pound range. People with higher set point weights usually fluctuate on the higher side of this range and people with a lower set point weight fluctuate on the lower end of this range.
Your body's preferred weight is influenced by homeostasis, which is your body's desire to be in a balanced state. There are countless other markers that your body consistently attempts to balance such as your body temp, pH levels, blood sugar levels, electrolytes, etc. Think of your weight as being in this grouping of homeostatic biomarkers. It is always trying to keep it within a certain range.
Just because your body may have a preferred weight, you can still become out of that weight range. If you have suffered from an eating disorder, disordered eating or have dieted for a long time you are likely out of that weight range. There are a number of other factors that could have pushed you out of your body's preferred weight range such as overeating, medications, metabolic issues, disabilities, physical limitations, stress, disrupted sleep patterns etc.
Age can also cause your body to find a new set point weight as your hormones and metabolism shift in later years.
I know what you're thinking... "Well, what happens if I don't like the weight that my body likes?" This can be tough. Everyone has a different set point weight. Some people's set point weight falls within an overweight or obese category per the BMI. This doesn't always mean you're unhealthy. You likely don't like your weight because society has told you that you are more valued if your weight falls in a certain range. This is completely false.
The reason why you should care if your weight is in the "right range" is mainly due to the increased risk of chronic disease. As I mentioned earlier, there are risks that are associated with increased abdominal fat such as insulin resistance, cardiovascular issues, metabolic syndrome, cancer etc. There are also serious health concerns with being underweight such as hormone dysregulation, bone mass compromise, kidney issues, and cardiovascular problems.
Here are some of the best ways to know if you are in a healthy weight range:
- You are meeting your caloric needs
- You are eating a balanced diet: lean proteins, high amounts of produce, whole grains, treats as you please
- You are active in a way that feels challenging yet doable and enjoyable
- You are taking care of your stress levels and finding rest
- Your lab values are within normal limits
If you have checked yes to all of these bullets and you are still unhappy with your weight, I would encourage you to dig a little deeper and sit with the uncomfortable feeling. There may be something going on beyond the scale that is prohibiting you from accepting your body the way it is.
Every body is different, every shape is unique. Wherever you find yourself when it comes to accepting your body, know that your body is doing its best to keep you safe and balanced. It is on your team!
If you can't shake your "ideal weight" and need some help, I encourage you to reach out and schedule an appointment. I am in network with Regence, Blue Cross/shield, HMA, United, Cigna and PacificSource. Superbills available for other insurances upon request.
Heaps of blessings,
Mikyah, RDN, LD, CD