With before-and-after photos dominating advertisements, headlines touting the latest health kicks and a global weight-loss market valued at $297 billion, many people worldwide are fixated on losing weight.
But despite the widespread belief that weight loss is one of the most effective ways to become healthy, researchers find that excess weight affects health far less than previously understood.
According to a recent study, people who demonstrate a similar fitness level also demonstrate a similar risk profile, no matter their weight. Consequently, individuals who are overweight and obese but exercise demonstrate a lower risk of death than those within the normal-weight body mass index (BMI) who don’t.
According to the study, fitness is a much stronger indicator of risk.
Cameron Mitchell, an associate professor of kinesiology at the University of British Columbia, agrees with the finding. “If you had to choose one thing to intervene that would predict your lifespan, focusing on aerobics fitness rather than weight loss is probably a good way to go.”
Aerobic exercise, like walking or cycling, increases breathing and heart rate. It reduces the risk of heart disease, strokes, hypertension and diabetes.
“We shouldn’t be pushing exercise and weight loss as being related,” Mitchell says. “We should just say that exercise is really, really, good for you. Regardless of your weight.”
Still, many people feel discouraged when the number on the scale stays the same.
Simply telling people to lose weight is not an effective method to improve their health, says Mitchell. “And this should make people turn off and not listen to whatever else you’re saying.”
He explains that clinical professionals need to understand and emphasize the benefits of physical activity separate from weight loss.
“Losing weight is very, very difficult for a variety of reasons. Too basic of an understanding of physiology leads to stigmatizing people with excess fat, as if it’s a personal failing. The evidence just doesn’t bear that out.”
BMI in the rearview mirror
Almost a year ago, Mereia Chehade started working out with the intention of losing weight.
“Now I want to get bigger,” she says. “I want to gain more weight so I can lift more.”
The Mount Royal University student has been frequenting the gym five days a week since last March. She reports experiencing higher energy and focus levels, and was glad to find that her appetite increased.
“When I weigh myself it says that I’m overweight for my BMI,” Chehade says. “But I have a very high muscle mass. The numbers on the scale don’t really mean much, especially if you’re putting on weight. It doesn’t necessarily mean it’s fat weight.”
Mitchell also explains that the common metric does not reflect muscle and body fat distribution. “The only reason BMI is used too much is because it’s so easy to measure, not because it’s a particularly good tool.”
He and the study’s authors note that the reliance on BMI limits the scope of their findings. Mitchell also remarks that the authors’ decision to categorize people as either “fit” or “unfit” overlooks a wider spectrum of fitness. A larger body of research Mitchell thinks would reveal health risks associated with excess fat, specifically around the region of important organs.
Still, Mitchell recognizes that it is more important to be fit. Those who are in good shape receive enormous benefits, and size doesn’t come close to negating that.
Emphasizing the importance of various activities, Canada’s 24-hour movement guidelines show that exercise doesn’t have to look a certain way or fit a specific schedule. Everyone can find activities that work for their current skill level.