Rethinking Health: Beyond the Weight Loss Myth
I had a brief conversation with some family members the other day - one of them asked “I don’t really get why we shouldn’t compliment someone's weight loss – isn’t it a good thing?” I think this is a really important question to answer, but I’m going to get a little more long-winded here because I feel it’s really important to discuss why weight loss isn’t always a good thing, that the pursuit of weight loss causes strain in our relationship with food and our bodies (and likely causes some negative health outcomes), and why commenting on it is perpetuating a world obsessed with the idea that weight loss equals health. The narrative that shedding pounds automatically translates to improved well-being oversimplifies a complex relationship between body weight and health. Let's delve into the reasons why this belief may be doing more harm than good.
The Pitfalls of Typical Weight Loss Diets
Traditional weight loss diets often promise quick fixes and instant results, but the reality is far from the fantasy. Many of these diets are not only unsustainable but can also be detrimental to your overall health. Extreme caloric restrictions, elimination of entire food groups, and reliance on short-term solutions can lead to nutritional deficiencies, slowed metabolism, increased set point weight and an unhealthy relationship with food. The very diets intended to promote health can end up actually compromising it in the long run. I think, deep down, we all know this, but it’s SO alluring to just try one more diet, or to think that if we just do one more diet, we’ll be able to keep off the weight. But, I challenge you to think about your dieting timeline (and if not diets, then maybe restrictive eating behaviors), and how your weight has changed over time. What happens for most people, is they start low, lose weight easily the first and second time around, but it gets harder and harder to lose the weight with each subsequent diet. All of a sudden, our weight is higher than it was when we started… and then higher again, until our weight is nearly permanently at its highest weight. This is called set point theory.
Understanding Set Point Theory
Set Point Theory challenges the idea that our bodies are meant to conform to an arbitrary standard of beauty or weight. Each person has a unique weight range at which their body functions optimally. Attempting to force the body below this set point through extreme dieting can trigger the body's natural defense mechanisms, leading to metabolic adaptations and, often, weight regain. Embracing and respecting your body's natural set point can foster a healthier relationship with food and your own body. It can be challenging to accept that our set point weight range might be higher than we want it to be, but finding peace and respect for your body within this range can be life-changing.
Challenging the Notion: Health Beyond Weight
A common question arises when challenging the prevailing belief that weight loss equates to health: "But isn't it unhealthy to be overweight?" I hear this all the time and I totally understand why this is a common belief because of the way our healthcare system, insurances, and diet culture have shaped it. It's crucial to unpack this assumption and recognize that health is a multifaceted concept that extends far beyond a number on the scale or a certain body size.
While weight stabilization is undoubtedly important for overall well-being (and going up and down in your weight is NOT), it's equally essential to acknowledge that health is complex and influenced by various factors. Thin individuals may appear healthy on the surface (because of what we’ve learned from diet/beauty culture) but can still grapple with internal health issues such as poor nutrition, lack of exercise (or over-exercise), disordered eating, or mental health challenges.
Conversely, assuming that all individuals in larger bodies are inherently unhealthy oversimplifies the intricate relationship between body size and well-being (and contributes to the general anti-fat bias rhetoric, but I’ll save that for another blog post). The Health at Every Size (HAES) movement emphasizes that individuals of all sizes can pursue health-promoting behaviors, such as nourishing their bodies with nutrient-rich foods and engaging in enjoyable physical activities, should they choose to. HAES also recognizes that prescribing weight loss to improve xyz diagnoses is both futile, not evidence based, and can even be harmful.
It's vital to move away from the assumption that one's body size tells the whole story about their health. Factors such as genetics, lifestyle choices, mental health, and access to healthcare/food/nature/jobs/education all play integral roles. Thin does not always equate to healthy, and likewise, fat does not automatically denote poor health.
Recognizing that health is a holistic concept encourages a shift in focus from body weight to overall well-being. Adopting this perspective allows us to appreciate and celebrate the diversity of bodies and prioritize the pursuit of health in a way that is inclusive and compassionate.
Sustainable Nutrition and Intuitive Eating
Rather than focusing on restrictive diets or weight loss, a more sustainable approach involves intuitive eating and nourishing your body with a balanced, varied diet. Intuitive eating encourages listening to your body's signals of hunger and fullness, promoting a healthier and more positive relationship with food. Before “listening to your body”, we have to learn how to trust and respect our bodies by providing adequate nourishment, movement, and stress and sleep management. Only THEN can we start to learn what it means to listen to our bodies. Prioritizing balanced meals and snacks throughout the day over calorie counting allows for a more sustainable and enjoyable way of eating that supports long-term health.
Embracing Sustainable Movement
Similar to sustainable nutrition, adopting a mindset of sustainable movement is crucial. Instead of viewing exercise solely as a means for weight loss, consider it as a way to connect with your body and promote overall well-being. Engage in activities you enjoy, be it walking, dancing, or yoga, and focus on the joy of movement rather than its calorie-burning potential. You must find consistency with movement to observe the more immediate benefits you gain from movement - like better sleep, stress management, patience, feel-good endorphins, etc. Once you know how you immediately benefit from exercise, you’ll be more likely to choose to exercise on a regular basis.
Why We Shouldn't Comment on Weight Loss or Appearance
Commenting on someone's weight loss or appearance may seem innocuous, but it perpetuates the harmful notion that one's value is intrinsically tied to their size. Just think - if you’re on a weight loss journey and you’re getting all sorts of positive reinforcement – you feel good, right? But what about when you gain weight or people stop providing compliments? You feel BAD, right? Such comments can be triggering and reinforce societal pressures around beauty standards. Also, people lose weight for all different reasons that aren’t always positive (think mental health, disease, cancer, eating disorders/disordered eating, etc). Instead, let's shift the conversation to achievements, talents, and the many qualities that make each individual unique. Respectful and body-positive conversations contribute to a culture that values people for who they are, not for how closely they adhere to arbitrary standards of beauty.
It's time to move beyond the weight loss myth and embrace a more balanced and sustainable approach to health. Let's prioritize sustainable habits, celebrate diverse body sizes, and foster a culture that values well-being over a number on the scale. Our bodies are incredible, and true health is about nourishing both our physical and mental well-being.