Don't Only Consult The Scale

Many people base their image of their health on weight. Many doctors and health organizations refer to the Body Mass Index to determine level of health. The BMI does offer a good starting point, as American Cancer Society studies have shown that death rates do decline with lower BMIs. A BMI of about 18 – 24.9 kg/(m^2) is considered to be a “healthy” range (see a BMI graph at http://www.nhlbi.nih.gov/guidelines/obesity/bmi_tbl.htm).

Many health professionals use the BMI to determine if someone is at a healthy weight. So lets look at two people that have a “healthy” BMI. A 5’7” person weighing 125 pounds has a “healthy” BMI of 20, and another 5’7” person weighing 150 pounds and BMI of 24. Both are in the “healthy” range, but it is clear that there is a big difference in how healthy each person’s weight is. The American Cancer Society recommends that you strive for a BMI of about 18 – 20*. If you currently have a BMI around 23 or 24, it is better to try to reduce that number even more.

But there’s another very important aspect to health: the amount of fat in your body.

As people age, they tend to experience an increase in body fat, while simultaneously losing muscle mass and bone density. Metabolic rate slows as well. These factors can add up to a minor weight gain on the scale, but a major increase in health problems. Increases in body fat (particularly in the abdominal area) are related to the onset of many health conditions such as high cholesterol, stroke, heart disease, high blood pressure, and gallbladder disease.

Consider another person with a healthy BMI. A 6’0” ft tall man weighting 156 lbs has a healthy BMI of 21. As he begins to reduce his physical activity, he loses 10 pounds of muscle mass and 5 pounds of bone mass, and gains 20 pounds of fat. He gained 5 pounds and his BMI only increased by 1 . However, this man’s health has plummeted. Maintaining muscle mass and minimizing fat increase is as equally important as the number on the scale or the BMI chart.

So what’s the best way to stay healthy? Eat healthy (less saturated and trans fats, which are linked to high cholesterol and larger waists) and get to the gym. Burning calories is important for preventing fat gain, and weight training is important for preventing muscle loss.

*Myers, Tim, et. Al. “American Cancer Society Guidelines on Nutrition and Physical Activity for Cancer Prevention: Reducing the Risk of Cancer with Healthy Food Choices and Physical Activity.” ACS Guidelines on Nutrition and Physical Activity for Cancer Prevention Volume 52 • Number 2 • March/April 2002. p. 93-119.