Thin is not Better

Living Well

Written by: Meg Sharp, Fitness & Wellbeing Consultant, Cambridge Group of Clubs

Not necessarily.

“Thin” is a word. An adjective used to describe something – or someone – whose sides are relatively close together. Whose circumference and mass are – relatively speaking – less.

“Fat” is also a word. A substance stored in tissue providing energy, protection, and insulation for the body. As an adjective, it describes something – or someone – who is well filled out. Whose circumference and mass are – relatively speaking – more.

When used to describe a person, “thin” is sometimes used in a derogatory manner. “Fat” is almost always negatively nuanced. People will refer to themselves as “skinny-fat” with a strange sort of pride associated with the beginning of the term and shame connected to the second half. Consequently, it’s extremely difficult – impossible? – to use the word “fat” as a simple descriptor the way we might use “short” or “tall”, for example.

For about 400 years, between 1500 and 1900, people who were physically substantial – larger in weight, volume, and possessing more fat stores than their peers – were considered both natural and beautiful. We are socialized – at different times in history – to equate certain body types as attractive and better. In North America, we still hold leanness in higher regard. We assume or imply it is healthier even though it’s not necessarily the case.

All the information below has been sourced from journal articles published in the last decade, with sample sizes higher than 35,000 individuals.

Being overweight can be healthier than being underweight. Having a BMI between 25 and 30 (considered overweight) is associated with lower mortality than being underweight (BMI less than 18.5) and similar mortality to those considered normal weight (BMI 18.5 – 25).

Exercising consistently – 75+ minutes of medium to high levels of vigorous activity and 150+ minutes of moderate physical activity each week – is associated with the lowest mortality risk irrespective of how much you weigh. Being strong – measured by hand grip and knee-extension strength – is associated with a reduced risk of chronic disease and mortality independent of BMI. Daily movement of any intensity is associated with better mood and cognitive function for everyone. If we really care about the health of individuals, focusing on exercise rather than weight loss is far more powerful and beneficial. 

Genetics are complicated. We acknowledge their influence in traits including stature, eye colour, and the size of our feet. We note – with envy? – a friend who seems to indulge in all kinds of treats yet never gains an ounce. We wouldn’t be surprised to learn that such a friend comes from “thin stock”. Bone girth, body composition, appetite, and metabolism are all variables that are influenced by genetics. When looking at weight, the genetic component could be as low as 25% and as high as 80% depending on the individual. It’s not lucky or unlucky. It just is. This means some people are naturally born with different body compositions. This also means, for some, every attempt at creating a caloric deficit through dietary change results in a concurrent decrease in metabolism. This makes weight loss extremely difficult and contributes to weight cycling – a phenomenon that is associated with a 41% increase in mortality risk. 

Diets that are packed with vegetables, fruits, nuts, and lean protein (especially fish, poultry, beans, and legumes) are associated with favourable health irrespective of weight. Such diets are also linked to improved mental acuity and wellbeing. Reduce your intake of processed food, salt, and saturated fat for an added boost. The composition of the diet is the powerful factor here.

People who feel confident and able in their bodies are far more likely to exercise and play sports. People who feel ashamed of their physiques are less likely to exercise. Social support is considered one of the most powerful predictors of exercise adherence. Yet people who are uncomfortable with their bodies are unlikely to join a health club, recreational group, or head to the local pool. Moreover, when people who are considered overweight do decide to start exercising, they are far more likely to cite weight loss – vs enjoyment, mental health, strength – as their goal and thus far more likely to drop out.

The best reason to exercise is because of how it makes you feel. Movement creates better mental, emotional, and physical health and wellbeing. An intense sweat can make you feel like you’re wearing a superhero cape for the rest of the day. A walk outside or mobility session makes you feel grounded and calm. Regular strength training makes you feel better about your body – whatever unique, wonderful shape it may be. Exercise helps us be our very best selves. It’s a gift everybody needs to enjoy. A shift in mindset will help create a healthier world for all.