While being overweight can have certain health effects, it is possible to be healthy even when overweight

In our always-on digital lives, it’s often difficult to ignore diet trends and the constant shift in how we’re told to view our bodies. Social media amplifies the issue, routinely promoting extremes that make it difficult to find a realistic, sustainable middle ground. If you’re overweight and struggling to lose weight, it can feel like your health is constantly being measured by a number on a scale.

But health isn’t that simple. While weight loss is often linked to better health outcomes, it’s not the only marker that matters. You can improve your blood pressure, fitness, energy levels, and overall wellbeing without dramatic changes in weight. The real question isn’t just whether you can lose weight. It’s whether you can build a healthier body where you are now, and what that actually looks like in practice.

Quick Read:

• Healthy people come in different sizes and shapes, and you certainly don’t have to be skinny to be healthy.
• To manage your weight, try to focus less on dieting and more on being healthy overall.
• Be careful about trying social media diet fads, especially if you’re a chronic health patient. These diets can often have far-reaching health consequences.

How do you feel about your body?

Hands up if you’re 100% happy with your body. The truth is, very few of us are. For many people, weight issues and body image feel like an eternal battle, especially if you’ve been struggling to lose weight.

First, have you considered that it might be possible that you are perfectly healthy even if you’re heavier than you would like?

Many people are unhappy with how they look, often because they believe they are overweight. It’s a fear that’s evident in the millions of products that are created to reshape, slim down, and redefine our bodies.

Understandably, there is some correlation between a healthy weight and its effect on your risk for health conditions. But, the line between promoting health and body shaming is often unclear. Body image issues are not limited to any one type of person; they are a global challenge, affecting men and women, and even increasingly, children across various cultures and societies.

Understanding how BMI works

Body Mass Index (BMI) has historically been used as the standard measure of health. The problem is that BMI has its limitations.

For one, it doesn’t account for muscle mass, fat distribution, or genetic factors that can influence a person’s body shape and weight. For example, someone with a higher BMI might be muscular and healthy, while someone with a lower BMI might be unfit. Think of Olympic athletes, for instance. Sprinters are typically built differently from marathon runners, compared to wrestlers to swimmers, gymnasts, and more.

Another critical factor to consider is where the fat sits on your body. Fat around the belly is linked to higher health risks, while fat on the hips, thighs, and arms may not be as harmful, and could even help protect against some diseases.

It’s possible that people who are overweight but stay physically active might be healthier than those who are at a “normal” weight, but don’t exercise regularly.

The balance between being overweight and healthy

Thankfully, the way we talk about body image is rapidly changing. There’s a growing movement that encourages people to focus on being healthy, no matter their size. This shift is showing up in health campaigns that stress the importance of staying active, eating well, and taking care of your mental health, rather than focusing solely on weight.

More people are starting to understand that health isn’t just about the number on the scale. It’s about moving your body regularly, eating a variety of nutritious foods, and maintaining a realistic outlook on life and wellness.

It starts by giving yourself a break. Recognise that fitness and health come in all shapes and sizes. While society might push us toward a specific ideal, it’s important to remember that health is personal and cannot be defined by one standard.

Stay healthy, no matter your size:

• Instead of thinking of exercise as a chore, turn it into a celebration of what your body can do. Try activities that bring you joy, like hula hooping, rollerskating, or dancing. Enjoy your exercise and it will feel less like a boring task.
• Do you like the foods you eat? Savour your food. Create a mindful eating ritual by focusing on your food, not the phone or TV, during meals. Consider the colours and textures and allow yourself to enjoy the tastes. Eating with intention helps you enjoy your meals and tune in to what your body truly needs.
• Learn to love your body and appreciate its uniqueness. Each day, write down one thing you’re grateful for about your body. Whether it’s how your legs carry you through the day, or how your hands create art, this practice helps shift your focus from appearance to appreciation.

When to get help for weight management

Learning to appreciate your body and working toward a healthier body image doesn’t mean you should give into excessively unhealthy habits. If your weight is impacting your overall health and puts you at risk for chronic health problems, please speak to a doctor for targeted weight management advice.

Images: Freepik