Life is a road trip; What car are you driving?
As we wrap up Healthy Weight Week 2023, I think it’s important for us to talk about what this means. Obesity is on the rise for both adults and children, diabetes diagnosis are skyrocketing for most age groups, and projections indicate that the average lifespan may be decreasing for the first time. So… What is a healthy weight? Is the number on the scale what we should focus on? Who decides what that number should be? What exactly is the relationship between weight and health?
Let’s start with the textbook definition of “healthy weight”. Body Mass Index (BMI) is the most readily available piece of information. It uses an individual’s height and weight to assign a number, which then correlates with a category. For adults, this looks like:
<18.5 = underweight
18.5-24.9 = normal weight
25-29.9 = overweight
>30 = obese
This is an easy tool for a doctor to quickly look at during a clinic visit, and it works well for large scale studies to look at health outcomes in those categories. However, when looking at a specific individual’s weight and health, BMI is pretty much useless.
BMI doesn’t tell me what you’re eating, what you’re doing for physical activity, and most importantly, how you feel. It doesn’t tell me if you’re nourished, obsessively counting calories, eating out of emotion, struggling to afford groceries, or unsure how to cook. It doesn’t tell me what your goals are, what’s important to you, or how much you’ve gained or lost in the last year (or decade). BMI can have a strong impact on our emotional health and how we feel about our bodies, but it doesn’t tell us anything about our actual health.
Weight is a number.
It’s not irrelevant, but it doesn’t tell us anything about the journey you’re on.
In addition to BMI, sometimes we come across a calculation called “ideal body weight” (IBW). IBW is anything but “ideal” for most people. This is a simple calculation:
Men: IBW = 106 + 6(height in inches - 60)
A 5’10 man would have an IBW of 166 lb
Women: IBW = 100 + 5(height in inches - 60)
A 5’6” woman would have an IBW of 130 lb
This IBW value is sometimes used to estimate energy (calorie), protein, or fluid needs for patients who are admitted to a hospital or who are getting tube feedings, but for the average individual working toward their best health, it offers essentially no value.
Like BMI, the “ideal” weight doesn’t tell me anything about you or your journey. It’s just a number.
Weight loss does not always equal health gain.
If it’s not BMI, and it’s not IBW, What is a Healthy weight?
A healthy weight can’t be determined by a calculation, and it can’t be defined by any specific number. Finding your healthy weight should be a journey, driven by you - the person living in your body - and guided by your care team.
Think about your life as one long road trip. Your care team is your map and GPS. Doctors, nurses, dietitians, and everyone else on your team is there to help you find the best route, avoid the potholes and closures, and help you redirect when you’re feeling lost or when your destination (goal) has changed.
In this analogy, your body is your car. You choose what vehicle you want to do this journey in. You choose what’s most comfortable for the ride. Some elements are dictated by the manufacturer (your genetics), some are impacted by the environment (your career, home, physical activity, mental health), and some are impacted by the fuel you use (food, nutrients, supplements, fluids). We can’t change how we’re manufactured; we can change our environment and our fuel.
What environment do you want to drive in?
Some aspects of our environment are difficult to change. Uprooting and changing your career requires more time and resources than simply adjusting your physical activity routine or implementing mindfulness. Focus on the changes that feel manageable. Some simple ideas to implement into your environment may include:
Adding a mindful moment before meals
Getting in the routine of moving each day, even if only for 5-10 minutes
Make your meal experience more pleasant - add music, use nice dishes, improve the lighting
Stretch in the mornings
Share a meal with a friend you want to connect with
Make an appointment with a mental health provider to address any concerns
Journal your successes in the evening
Work on positive affirmations each day
Physical activity and movement don’t have to be “exercise”. Find things you look forward to, things you enjoy!
There’s more health benefit if you can get outside for fresh air, and even more if you get your hands in the dirt!
What fuel do you choose?
Not all vehicles take the same fuel, just like not all people need the same meal and lifestyle structure. There are some universally important elements of diet. Things like all of us need vegetables, none of us need much added sugar. Beyond that, some bodies may feel best on a low carb diet while others feel better with more moderate carb intake. Some individuals may thrive on salads for lunch, others may prefer hot meals. No two lifestyles need to look exactly the same, it all comes down to what makes you “run” best. A few tips for finding your best fuel:
Avoid eliminating entire food groups, especially ones you enjoy.
Eat foods because they nourish your body and you enjoy them.
Consider how often you eat out. Try to make most meals at home.
Work on increasing your vegetable intake by incorporating them at each meal.
Are you hydrated? Water and herbal teas are great ways to increase your fluid intake.
Take caution with herbal teas if you’re on medications. Talk with your care team!
Don’t count calories. Choose foods based on the nutrition they provide, not the calories they contain.
What’s Your car?
Are you comfortable in what you’re driving on a day-to-day basis? Do you care what your car weighs or are you more focused on how it handles and what the ride feels like?
How does your body feel? Your mind? What needs to change to make this trip more enjoyable?
Whether it’s joint pain, shortness of breath, a new diagnosis, or anything other health concern, there’s a lot you can do to improve your ride. Even when weight changes are the outcome you’re looking for, you should focus on making changes you can control - your fuel and your environment. The better you take care of your body, the longer it will last and the less maintenance will be required.
Remember that you can’t do anything about the past. You can’t change what the present circumstances look like, but you can always make decisions and adjustments that change your future. Look at these changes as opportunities to feel better, and remember you don’t have to change everything at once!
Ask yourself a couple of questions to determine where to start:
What will be different in your life because you made these changes? Knowing this will help you stay motivated.
Have you tried to make changes in the past?
What prevented you from continuing that lifestyle? Identifying and planning for these barriers or obstacles will help ensure you have longterm success!
Are you ready to make changes? If you’re not, that’s ok! If you are, avoid the “all or nothing” mentality and choose one or two small changes to focus on first.
It’s ok for your trip to have detours
You’re the only one who can define your destination, and there’s no one right path to get there. When working toward achieving your goals, it’s important to avoid making changes that increase stress. It’s not that change is easy, but the changes you’re making to your diet or physical activity or mindfulness shouldn’t be taking joy out of other aspects of your life. Your social life shouldn’t suffer, your mental health shouldn’t decline, and you shouldn’t give up the joy in eating, either. Calibrating throughout the journey is important. Regular checkins are essential to assess how you’re feeling, what successes you’ve had, and which barriers have shown up.
Some people feel comfortable taking this roadtrip solo, and that’s just fine. If you’re feeling like you need some support on your journey, reach out! Remember there’s no “right” way to road trip. Enjoy the journey, adjust your speed when needed, and find purpose in the detours.
