We often think we have to weigh some “ideal” weight. The question I often have is “on what are were basing this?” For most, it is almost entirely arbitrary. It is a number we carry in our head. Is it, however, what we should weigh?
Many claim to weigh what they did in high school. It may well be so, but is this meaningful? Probably not.
Our body composition usually shifts as we age. Body composition is the relative proportions of fat and lean tissues (namely muscle mass) in the body. One can weigh what they did in high school and still be more fat (or we might say “less lean”). One can gain weight exercising, and it may or may not be muscle (most likely, it is not—or at least not all muscle).
Body mass index (BMI) is weak tool for monitoring body composition. Calculated as the body weight (in kilograms) divided by the square of the height in meters (m2), it can go unchanged indefinitely despite changes in fat and muscle tissue. Thus, there are better ways to gauge the effectiveness of one’s diet and exercise.
The best way to determine ideal weight is to know the body composition (i.e., the percentage of fat relative to total body weight; %fat). This requires measurement using skinfolds, underwater weighting, air displacement plethysmography, or dual x-ray absorptiometry (DEXA) to determine whole body density. These are quite specific, but the mirror or the ol’ “Special-K pinch” can also be quite useful.
Weight is just a number. So, don’t over emphasize changes without context. If weight goes down it can be changes in fat and/or muscle. Likewise, weight gains can be one and/or the other. (Most likely gains of more than a few pounds in a month is likely to be fat—unless one is engaged in a concerted effort to gain muscle.) Weight loss can be (and is often) water—especially the day-to-day fluctuations—or it can, indeed, be fat. The mirror or a simple pinch test of the surface fat can lend context to body weight changes—if the mirror says you look fatter (or leaner), you probably are.
Clothes are not always the best gauge, especially for men. I know for myself that I can fit into the same pants within a weight range of at least 20-30 lb. Many of us men may “fit” into the same pants despite a significant gain in weight. We refer to this condition as “Dunlap’s Disease” (where the belly done lap over the belt).
Ideally, we should be within a healthy body fat range—whatever that means for body fat. I often talk about “growing into my body fat”. One can actually gain weight (muscle) and improve body composition. Conversely, one can lose weight (muscle) and increase their percent body fat. How much fat we will want to carry is often a matter of personal comfort and commitment. For many athletic-lean is simply too much work and healthy-lean is fine. One can be overfat and still healthy, but the health risks increase with increased body fat (i.e., obesity). So, approach weight management from a body composition perspective and use the scale as a tool to measure change. Remember, weight is just a number and does not define you.
Be the best you can be; be better tomorrow.
Carpe momento!