We’ve all heard it before: if you’re fat, you’re unhealthy, and if you’re skinny, you’re unhealthy too! It’s a statement thrown around so casually that many people accept it as a fact. But what if I told you that health is way more complicated than a number on a scale?
Let’s break this myth down together.
Society has drilled into us (almost as a lobotomy) that thin means healthy and fat means unhealthy. It’s prevalent everywhere, from fitness ads to doctors often blaming weight for every problem. Got joint pain? Lose weight. Feeling exhausted? Lose weight. Bank not giving you a loan? Lose your weight!
And then there’s BMI (Body Mass Index), the King of Kings who decides how you should weigh irrespective of your ethnic or geographical background. Relying on this outdated tool that labels people “obese” or “overweight” without considering muscle mass, genetics, or overall health becomes a breeding ground for low self-esteem.
Fun fact: Did you know according to BMI, many professional athletes are considered “obese” because their muscle weighs more than fat? Does that mean they’re unhealthy? Of course not!
But again, the supposed “fat shaming” isn’t just limited to outdated practices. In an era where having a toned body is given much more importance and considered fit, there is no way for other shapes and sizes to be accepted. Not much has changed from the 1960s when they considered a woman's ideal figure to be 36-24-36 inches.
It is pretty obvious that biased opinions are one of the leading factors in the belief that “being fat is unhealthy”.
Is Weight Alone an Indicator of Health?
The answer is a resounding NO. In fact, according to a 2005 study, overweight people were actually less likely to die from lifestyle diseases compared with those with a "normal" body mass index. It, of course, brought a lot of controversy, and more research is needed.
But it successfully made us wonder about how fat can be protective for our health, a phenomenon commonly referred to as the obesity paradox, which shows just how little we know about fatness and health.
If BMI is the final indicator of health, then a vegetarian or a vegan with a BMI of 30, who eats just a heavy meal of carbohydrates and avoids all meat or dairy products, should be considered healthy. But are they really healthy?
You might think not eating animal products would reduce the risk of heart disease. But the dependency on carbohydrates increases insulin resistance and triglyceride production, in turn, increasing the chances of heart disease. So, a normal BMI should not be your beacon of all health knowledge.
Let’s say there is a person who is slightly towards the “overweight section”, exercises regularly, eats a balanced diet, and has normal blood pressure, whereas on the other side, a person who is thin, eats mainly processed food, smokes often and skips exercise. Who is healthier?
Clearly, you would assume the second person! Simply because they are in better shape and smaller. But scientifically, the first person is the healthier one. We have to consider fitness levels, joint pain, sleep patterns, vitamin levels, strength, breathing and mental health, not just their weight and appearance.
Maybe trying to redefine health and looking at the person as a whole, not just fats and layers, would be the first step.
Statutory Warning: I, in no way, want to promote obesity, but I am not going to conform to the notion that obesity is always bad. Let’s talk about what actually matters when it comes to being healthy.
Fitness - Moving freely and comfortably, having strength and flexibility.
Diet & Nutrition - Be mindful to get enough nutrients or focus on calorie counts.
Genetics - Body composition can vary depending on your ethnic or geographical background.
Metabolism - Ensure that your blood pressure, blood sugar and cholesterol levels are normal because these are better indicators of health.
Mental health - You may wonder why this is even here. But believe it or not, mental stability plays a huge role in determining your health and weight.
One of the biggest issues with this myth is how it affects people’s mental and physical health. Weight stigma or Fatphobia in healthcare is real. Many overweight people avoid healthcare appointments due to the fear of constantly being judged and lectured.
The most common phrase used on them is “Just lose weight”. Meanwhile, the thinner patients with actual health problems might go undiagnosed because they look ‘healthy’.
And the psychological damage? Let me not even get there; it just adds masala to the existing wounds, such as body shaming, eating disorders and an unbalanced relationship with food and exercise.
Now that we’ve debunked the myth and covered most of the itty bitty information about it, let's talk about the initiative movement that emerged for betterment. You could be a part of it, too!
The HAES movement (Health at Every Size) promotes a simple yet powerful idea. You can work on your health without obsessing over weight loss.
It is all about body positivity, accepting your body the way it is
Be physically active to make yourself feel good
Eat well because it fuels your body and not because you’re punishing yourself.
Prioritise your mental health
With all this being said, let’s be mindful of how we eat and look after our body weight. Stop equating fat with unhealthy and thin with healthy. Bodies come in all shapes and sizes, and true health is about how you feel and function, not just a number on the scale.
But this doesn’t just mean you should ignore your sudden weight gain. High blood pressure or high cholesterol cannot be seen in the mirror; you have to take action and visit a healthcare provider.
Does being overweight/fat automatically always mean you’re unhealthy?
No, health is determined by many factors beyond weight, blood pressure, cholesterol, blood sugar, fitness and lifestyle habits. Studies have shown many overweight people, as per the BMI standards, have excellent metabolic health, while thinner people may be more unhealthy.
What is MHO (Metabolically Healthy Obesity)?
MHO is used on people who are obese based on BMI standards but metabolically healthy (i.e., regular blood sugar, pressure and cholesterol) as opposed to what we expect on an overweight person.
Can someone be thin and still be unhealthy?
Yes, definitely, there is no guarantee that just because you are thin or skinny, you are fit. Eating unhealthy because you don't gain fat doesn’t mean you are free from getting diseases.
How does weight stigma or fatphobia affect the healthcare system?
We, including the doctors, have a perceived notion that if you’re overweight, all your diseases and problems stem from your weight. In some cases, it may be true, but this can lead to misdiagnosis, delayed treatment or avoidance of health care.
How can I challenge fat, which means an unhealthy mindset?
Start with educating yourself and others, look for scientific researches that debunk the myth, and call out fatphobia in any sector (it doesn’t necessarily just restrict to healthcare). Supporting and initiating body positivity are other things you could try.
