The diet culture which includes the diet industry, certain medical field, entertainment industry, beauty industry and powerful marketing companies constitute a thriving market at $72 billion a year (2019). Yet, according to the Council on Size & Weight Discrimination about 95% of those diet approaches fail. Various studies have shown, no matter the type of short-term diet type chosen, almost anyone can lose weight in the short term. However, evidence supports that 95% of the people who lost weight in those quick fix diet programs not only regained it, but also gained even more weight in less than 5 years. As a society, we have made significant progress promoting the importance of individuality; it is great to be living at a time when people are living their truth and resisting societal demands. Nevertheless, one question remains, if we are really into embracing radical personal identity, why is it that 45 million of Americans are turning to commercial weight loss program or influencer driven weight loss programs in search of a permanent weight loss solution? In this post, for educational purposes, I will address body weight, its components, factors that impact its composition, what is BMI (body mass index), and why it is still being used by the medical community. I will also provide recommendations for a more sustainable approach to health at every size (haes).
What is body weight?
You might be familiar with body weight since it is one of most common measurement taken at medical doctor’s visits. Even before you speak with a clinician, one of the first things you do is step on a scale. In recent years, some health care professionals, Registered Dietitians included have taken the weight neutral approach; they understand that your weight is not up to you. You and I can work together; I don’t need to know your weight. When it comes to body weight and health, there are many factors that influence the outcomes. Some factors you have potential control such as what and how much you eat, stress level and sleep pattern, and others you have no control over including your genes, age, gender, certain medicines and medical conditions.
You don’t need to step on the scale everyday for you to be healthy. Not even every month. Try your annual doctor’s visit. I am not telling you to throw away your scale because there are other uses for it. Like weighing your check bag before you head out to the airport.
Just like that number on the scale doesn’t know what’s inside your suitcase, the value or worth of the items inside, it’s just a number. This piece of equipment misses the big picture. Your weight can fluctuate between 1 and 5 (or more) pounds per day depending on what you ate, hormonal fluctuation, hydration, stress level and more. Remember, you are more than a number on the scale. Please don’t weigh yourself every day. It can negatively impact your motivation and sabotage your mindset. I know diet culture (some health care professionals, the media, beauty industry) place a lot of emphasis on this number. But what is it? …It is a summary of your body’s composition.
Body composition is the term often used by medical doctors and health care professionals to explain the percentage of fat, muscle mass, bones, organs, and water in the body (see image 1). Consequently, simply knowing your total body weight which is the number on the scale does not present a clear picture of health status. Body composition is a better indicator of health. Body composition is one of the reasons why you will not look like that influencer after doing their 8-week challenge. We are all unique with diverse body frame sizes. Some big, some small, some tall, some short, all beautiful!
What is the BMI?
The BMI, or body mass index, is the most commonly used test to assess health status and disease risk. It is a single result that provides an estimate of body fat not taken into consideration: body frame size. As with most single measures of health, BMI is not a perfect test, it cannot distinguish between the mass of fat and that of muscle and bone. Result may underestimate body fat in older persons and others who have lost muscle. Also, results may overestimate body fat in athletes and others who have high muscle mass. People in thinner bodies are not always healthy and people in larger bodies aren’t necessarily unhealthy. BMI screens for weight categories (see Table 1.) that may lead to health problems, but it does not diagnose the body fatness or health status of an individual (CDC, 2021).
A person is considered underweight if the BMI is less than 18.5. A normal BMI is between 18.5 and 24.9. A person with a BMI between 25.0 and 29.9 is considered overweight. And a person with a BMI over 30 is considered obese. BMI is calculated from your weight in kilograms (kg) divided by the square of height in meters. Or BMI = (weight in pounds x 703) / (height in inches x height in inches). For more information, you can access the National Institute of Health (NIH) BMI Calculator here https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm.
Why is BMI still being used in the medical community?
Even though it has its limitations, it is still being used in the medical community since in general, studies have shown, the higher the BMI, the higher the risk of developing certain health conditions linked with excess weight such as heart disease, high blood pressure (hypertension), type 2 diabetes, gallstones, liver disease, arthritis, sleep apnea, and certain cancers (such as those of the breast, colon, and prostate).
Recommendations for 2022
The reality is the commercial weight loss industry knows their services don’t work, and that most health care providers may not know how to assist you with your weight management needs. They create a narrative that makes you constantly want to change something about your body and never address the root of the problem. Body weight is a sensitive subject. The interaction between you and your health care team concerning your weight should be a positive one. I encourage you to evaluate all weight loss programs for sound nutritional practices. With proper nutrition counseling/therapy and education, you can recognize the red flags. For example, if it promotes total food groups restrictions without knowing your health needs, or emphasizes fast results with minimal effort. These quick fix weight-loss programs are setting you up for failure with unrealistic expectations. Consequently, you will end up feeling guilty and helpless at managing your weight.
Weight management can be an extremely complex endeavor as it is not as simple as eating less and moving more. There are numerous factors that influence body weight. The goal should not only be to fit into smaller clothes, but for overall health by seeing improvement in: sleep quality, gut health, mental health, and increase muscle mass and lower visceral fat. Research has shown that the cycles of weight gain and weight loss which is referred to as weight cycling lead to increased risk in heart diseases. In the long-term, those short-term diet programs are harmful to your body. Looking for shortcuts can take longer than doing it right the first time. It is beneficial to learn to adopt a healthier lifestyle that you can maintain long-term, while loving your body at every size. Find trusted qualified health care professionals; include a Registered Dietitian Nutritionist in your team to help you with your weight management journey.
I wish you pure joy, peace, love and victory over the diet culture this holiday season and the New Year 2022. And I wish the health care community to stop prescribing weight loss alone as a health intervention, it should be a healthy lifestyle instead, which removes the focus from a single goal and places it on achieving health at every size. I am passionate about preventing and treating chronic health conditions linked with excess weight. I am here to partner with you on your weight management journey in a wholesome environment.
Thank you for taking the time to read my blog posts this year. Share your thoughts in the comments and let me know what you would like to read from me in the next year.
Healthy regards,
Bid
Sources
Center for Disease Control and Prevention. (2021). Body Mass Index (BMI). Retrieved from https://www.cdc.gov/healthyweight/assessing/bmi/index.html
Council on Size & Weight Discrimination. (n.d.). Long-Term Diet Failure. Retrieved from http://cswd.org/long-term-diet-failure
Gallagher D. et al. (2000). Healthy percentage body-fat ranges: an approach for developing guidelines based on body mass index. American Journal of Clinical Nutrition. 72:694.
Market Research. (2019). United States Weight Loss and Diet Control Market Report. Retrieved from https://www.marketresearch.com/Marketdata-Enterprises-Inc-v416/Weight-Loss-Diet-Control-12225125/
National Institute of Health (NIH). (2021). BMI calculator. Retrieved from https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm
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