As a health and fitness professional, one of the hardest things to discuss with a client has always been body weight and body fat. The only reason it's difficult to discuss is because it's somehow taboo, something we aren't supposed to ask one another about.
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| ACSM health and fitness guidelines. One of the most important resources I own. Also in the image: my caliper. Used to pinch different skinfold sites to measure body fat. One of the most accurate ways to measure body fat. |
When I was a Health Coach, one risk factor that we had to discuss during an initial consultation was Body Mass Index (BMI). A few important considerations when examining BMI. It is the height to weight ratio, and nothing more. There is no way to differentiate between fat mass, muscle mass, and the rest of your composition.
That being said, if we're honest with ourselves- we have a pretty good idea of what is contributing more or less to our body weight.
One of the most frustrating things is how defensive some people can be about their BMI. They become angry about their numbers and adamant that it's out of the "normal" ranges because they have big bones, or they must have more muscle. This might be true- what's important is self-awareness. If we can't be honest with ourselves, then we could be putting our health at risk.
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| Image found: http://whole30.com/2012/07/the-perfect-body/ |
It is a physiological fact that if our BMI is high (and you know if it's high because you are like Dwayne the Rock Johnson or something), then your life expectancy is decreased. You have a higher risk of lifestyle related diseases such as high blood pressure, diabetes, heart disease, stroke, and respiratory problems, among others.
If we know that our BMI is outside of "normal" ranges (I put this in quotations because it's based on national averages, and our averages keep going up because of the dramatic increase in obesity), then we have to ask ourselves a few questions:
"How do I feel about my body?" "How healthy is my body?" "How is my energy?" "What, if anything, could I be doing better for my body?"
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| Infograph with important information about body image, as well as some health data from Australia. http://visual.ly/body-image-issues-australia |
If we know that our BMI is outside of "normal" ranges because we aren't at our best, then we have a couple of things we can do. One option is looking at your body fat. If you know that your body fat is well outside of recommended ranges (you are overweight or obese), then don't worry about your body fat right now. It isn't going to help. It isn't going to make you feel better. The other thing you can do is self-reflect, and look to see what, if any, opportunities you have to live a healthier lifestyle.
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| Image from:http://appforhealth.com/2014/11/not-losing-weight/ |
Sometimes looking at your weight -period- isn't helpful. Self-reflection and self-awareness will help you determine what motivates you to be mindful of your health.
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| Skinfold tests are not fun. It can be a bit painful. And it's certainly uncomfortable having someone pinch you in those places you don't want anyone near (i.e. belly and love handles!). But it is the most accurate, aside from underwater weighing. |
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| ACSM guidelines for body fat. |
I want to make something very clear. There are two important factors to consider when examining your body image. Your physical health. And your emotional health. We have to love ourselves no matter where our weight is. Body shaming and self loathing are so destructible. If you are overweight or obese, it's okay. I promise. You are beautiful no matter what. Inside and out. But you do need to be aware of the potential health risks.
Poor emotional health is just as damaging, if not more so, than poor physical health. Poor self esteem, body shaming, depression, self-loathing, and other mental and emotional issues can also decrease your life expectancy. It affects your hormone levels. It affects your sleep (and poor sleeping habits have a huge toll on the body because it isn't getting the time it needs to repair/regrow/etc). It affects your ability to think.
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| Image from: http://www.tahitidance.com/balance-wellness-weight-loss/ |
I love how supportive some of social media has become for men and women who are overweight. Body shaming is despicable. That being said, I think it's important that we do everything we can to treat the body well. That doesn't mean perfection. It means balance.
We have to be honest with ourselves. If we know deep down that we have destructive tendencies (food, exercise, self-image), then it's important to look for those small opportunities to add in the good stuff, like we discussed in my previous post.
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| Image from: http://rampages.us/lbagtas/2015/04/27/a-better-you-a-happier-you/ |
If you are struggling with your weight, you should absolutely love yourself the way you are, but you should also look for opportunities to improve. And only you know what those opportunities are.
Maybe your diet is right where it should be (no more than 20% processed/fast food/sweets/etc combined). Maybe your activity is spot on (30 minutes of activity a day, split up or all together-activity you enjoy. And your water intake (half your body weight in ounces). Your alcohol intake (1 glass a day tops for women). And you take care of yourself mentally and emotionally.
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| Try adding in some fruits and veggies. Try finding healthier alternatives to fast food and processed food. It doesn't have to be perfect. Just balanced. |
If all of this is true. And you know that you are doing everything you can to lead a balanced, healthy lifestyle, then that is all that matters. You are taking care of yourself. And loving your body. No matter what. Body shaming affects all of us.
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| Negative thoughts about ourselves and/or others is inevitable. The important thing is that we notice. Be mindful. Don't judge yourself when it happens. Just notice and allow yourself to come back to the present. Notice when your thoughts are helpful, and when they hinder. |
I'm proud of my body. I feel healthy. I feel energetic. Never have I ever felt above anyone because I am in shape. If you think someone who is in shape has never body-shamed themselves, you could not be more wrong. It affects us all. And we have to be aware of it. We can't do that to ourselves. Or each other.
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| Loving myself where I am. Be body positive. |
Here are some great evidence-based website suggestions if you want to learn more about nutrition, exercise, and emotional health:
National Institute of Health
https://www.nih.gov/health-information
National Institute of Mental Health
https://www.nimh.nih.gov/index.shtml
Bastyr University Health Tips
http://www.bastyr.edu/news/health-tips
And here are some of my favorite books on health and wellness:
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| I absolutely love this book. As a yoga instructor, I so appreciate how much Dan Harris emphasizes that yoga and/or meditation is for anyone and everyone. He makes it approachable. It isn't just for tree-hugging hippies! |
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| Allie Brosh is eye-wateringly hilarious. And so inspiring. She talks about depression in a way that can help someone understand how they are feeling, and/or help to understand how someone they love is feeling. She also writes about those life dilemmas no one really talks about. |
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| Fantastic book about being aware of our food. Slowing down and appreciating it. By doing so, portion-control will hopefully be less of a challenge, and you'll really taste your food. |
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| First, Michael Pollan is both hilarious and insightful. This reminds us that we shouldn't be afraid of food. We should enjoy it. Again, it's all about balance and moderation. |
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| Ayurvedic medicine is all about balance and holistic health. |
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| Don't let the title deceive you. This is one of my favorite books. It's about self-reflection, self-awareness, and self-empowerment. |
