Top 5 Myths About Weight and Health
In a world that automatically links weight and health, it's easy to get caught up in the myths and misconceptions about what a healthy body should look like. Society often reinforces the idea that health is only attainable in one specific body type: slim and toned. This can make anyone who doesn't fit this mold feel like their health is automatically in jeopardy. When you really dig into the science, however, it becomes clear that many popular claims about weight and health are inaccurate, misconstrued, and driven by weight stigma and anti-fat bias. The association of thinness with health ideals not only perpetuates misguided beliefs about bodies, but it can also seriously harm people’s mental health and self-esteem. In this post, we’ll explore five common myths, debunk them, and discuss how to cultivate a more inclusive and balanced approach to well-being, no matter the number on the scale.
Myth 1: “Weight gain is caused by eating too many calories.”
Fact: The myth that weight gain is solely caused by "overeating" is simplistic and does not acknowledge the multitude of factors that contribute to body weight regulation. While consuming large portions and calorie-dense foods can certainly contribute to weight gain, other causes such as genetics, hormonal imbalances, stress, sleep quality, certain diseases, medications, the gut microbiome, chronic dieting, and additional social and environmental variables typically play more significant roles. For instance, some individuals have a genetic predisposition that makes it easier for them to gain weight or store fat, regardless of their caloric intake (Foster et al., 2001). Hormones like leptin and insulin also influence hunger and fat storage, and disruptions in these systems (which can happen due to repeated cycles of calorie restriction) can lead to weight gain independent of overeating (Farooqi & O'Rahilly, 2006). Furthermore, sleep deprivation has been shown to increase hunger and alter metabolism, making it harder for individuals to maintain a certain weight (Spiegel et al., 2004). In sum, weight gain is a multifactorial process that extends beyond simply overeating and involves complex interactions among biological, environmental, social, and behavioral factors.
Myth 2: “Body mass index (BMI) is a good indicator of overall health.”
Fact: BMI is often used as a simple tool to assess whether a person is “underweight,” “normal weight,” “overweight,” or “obese” based on their height and weight. However, it fails to account for important factors that impact health, such as muscle mass and bone density. BMI also overlooks aspects of health like mental well-being, fitness levels, and lifestyle habits. As a result, it offers an oversimplified and often misleading picture of a person's overall health, reinforcing the idea that weight is the sole determinant of well-being. For example, many people in the "overweight" and "obese" BMI categories lead active lifestyles free of health conditions, while others in the "normal weight" category suffer from various health conditions. Health is far more complex than a number on a scale, and BMI should not be relied upon as the main indicator of someone's health status.
Myth 3: “Type 2 diabetes and other diseases are caused by being 'overweight' or 'obese.'”
Fact: The myth that type 2 diabetes and other diseases are caused by weight gain oversimplifies complex health conditions. While weight gain can be a risk factor, it's not the main reason people develop these diseases. The development of type 2 diabetes, for instance, typically involves a combination of genetic predisposition, insulin resistance, food choices, and lack of physical activity. People of all body types can develop type 2 diabetes if they have risk factors. Furthermore, other conditions like heart disease, hypertension, and certain cancers are influenced by a variety of factors, including genetics, environment, and lifestyle choices. It’s important to focus on a holistic approach to preventing and managing these conditions that considers nutrition, exercise, and mental well-being rather than placing blame on body size.
Myth 4: “Anyone can permanently lose weight if they put in enough effort.”
Fact: Altering body weight is not as straightforward as simply eating less and moving more. In reality, lifestyle and behavioral interventions involving reduced calorie intake and increased physical activity often have minimal long-term impact. This is because of complex hormonal and metabolic adaptations that work to maintain a person's highest weight, or "set point." When food intake decreases, our bodies instinctively react by slowing metabolism and intensifying hunger signals, promoting energy conservation and increased food consumption. This adaptive response was vital for our ancestors, who faced periods of famine and needed to efficiently store energy to survive. While short-term weight loss is possible for many people, the majority eventually regain the weight they lost and often end up weighing more than they did before due to these biological defenses triggered by dieting.
Myth 5: “Weight loss always improves health.”
Fact: Health is not determined solely by weight. People of all sizes can experience good health, and weight loss does not automatically equate to better health markers like heart health, mobility, or mental well-being. In fact, restrictive dieting and obsession with weight can lead to poor relationships with food, low self-esteem, and mental health issues, not to mention nutrient deficiencies and other health problems. Accepting your body as it is while prioritizing behaviors that make you feel strong, energized, and happy, regardless of your weight, is a better indicator of improved health.
Conclusion
It’s time to unlearn the myths that define our worth and health by the number on the scale or by whether our body appears "healthy" to others. Body positivity invites us to embrace all bodies and to celebrate the diversity of health in every form. Instead of focusing on weight loss, let’s prioritize self-care, joyful movement, and nourishing our bodies. Health is holistic—it’s about how you feel, how you take care of your mental well-being, your energy levels, and how you connect with yourself—not about how much you weigh.
