This is Part 2 of a two-part post. In yesterday’s piece, I talked about the process of switching from weight loss to weight maintenance… including the strange attraction of the process of losing weight, and the challenges of letting go of that process and embracing lifelong weight management. Today, I talk about how you even decide what a healthy weight might be… and how loving and accepting your body is part of that decision.
But how did I make that decision?
So once I got closer to my “ideal” BMI, I had to decide when to stop.
And I had to decide how to decide.
Which metric of healthy weight should I use? Body fat percentage? Waist circumference? Waist to hip ratio? Should I use body mass index after all? Some combination of the above?
Yoni Freedhoff (of the Weighty Matters blog), an evidence-based doctor/ weight loss expert I’ve been following and whose work I greatly respect, advises his readers not to get too hung up on external metrics. Instead, he says, we should find a weight we’re happy and healthy at, one with a calorie budget we can sustain and not be miserable with. And there’s some real value in that. When I was hovering near my “ideal” BMI and trying to decide whether to stop or keep going, one of the factors I considered was whether I could be happy dialing down my calorie budget a little more to lose a few more pounds… or whether that would restrict my eating too much for me to be happy with.
But what else? BMI isn’t great, for the reasons I detailed above. Waist-hip ratio isn’t bad, it’s pretty strongly linked to health outcomes… but the problem is that you can’t really do much about it. Spot reducing (i.e., losing weight in one particular part of your body) doesn’t work — so if you want to improve your waist-hip ratio, all you can do is lose weight, and hope you lose more of it in your waist than your hips. Waist circumference? Seems a bit weird for that number to be the same for everyone, regardless of height or frame. But sure, I’d gotten that below the danger point. Was that enough?
I decided to go with a combo of BMI, waist circumference, and body fat percentage. I figured if all three were in a healthy range, I was probably fine. So when the first two were where I wanted them to be, I signed up with a hydrostatic body fat testing company — you know, one of those places that measures your body fat percentage by dunking you in a tub of water — and got that number.
And here’s where it got interesting.
I had my answer. I was done.
In theory, anyway.
But according to the Tub of Water Dunking Company and their calculations and categories, my 23% body fat percentage put me very close to the “athletic” range. And the moment they told me that, I found the idea almost irresistibly appealing.
And I thought: Maybe I’m not done after all. Maybe I should lose a few more pounds, and get my body fat percentage into that “athletic” range. Maybe it would be worth it to keep going, just a little bit longer.
It took some time, and some thinking, and a bit of Googling, to realize that something was very wrong here.
The Tub of Water Dunking Company had ranges for body fat percentages that they considered too high — but they didn’t have any that they considered too low. Their categories were Obese, Overfat, Healthy, Athletic, and Excellent. They had no category for You Don’t Have Enough Body Fat. They had no category for You Are Dangerously Thin And Need To Start Gaining Weight Now.
And that was very disturbing.
But here’s where it gets really interesting. The body fat percentage range that the Tub of Water Dunking Company called “athletic,” the WHO and NIH call “underfat.” Yes, many athletes have a body fat percentage in this range… but athletes often have serious health problems, and sacrifice their long- term health to reach short-term goals. Serious athletic training is about achieving extraordinary feats of performance — not about good health.
And I started thinking:
Why was I so eager to be in that “athletic” range?
Why was I so eager to keep losing weight?
A lot of it, I think, has to do with what I talked about in yesterday’s post. There is a powerful appeal in the process of losing weight, and in the sense of accomplishment and approaching a concrete goal that it gave me. That’s been surprisingly hard to let go of. I also knew how much harder weight maintenance is than weight loss, and I think I was nervous about embarking on this new leg of this project that everyone says is so much more difficult. So as relieved as I was at the thought that I was done, a part of me was disappointed, even somewhat scared… and eager to jump at an excuse to keep going. And again, even at my “ideal” weight, my body still wasn’t the perfect body I would choose if I could …and since weight loss had gotten me so much closer to where I wanted my body to be, it was seductive to think that a little more weight loss would get me a little closer to that ideal.
But some of the appeal, I’m embarrassed to admit, has to do with that word “athletic” — and the feeling of validation and approval I could feel in having someone else, someone with some sort of objective eye, apply it to me.
Even if it was just the guy at the Tub of Water Dunking Company.
Why on earth did I care about those weirdos down at the worm store?
Why on earth did I care whether the guy at the Tub of Water Dunking Company thought I was an athlete?
And this is where I come back around to Yoni Freedhoff, and his “whatever weight you’re happy with and can sustain without being miserable” metric.
So ultimately, I do need to take responsibility for this decision myself.
Yes, I need my decision to be evidence-based, informed by the best available research I can find. Yes, I need to avoid denialism about the serious health problems connected with overweight and obesity. (And, for that matter, denialism about the serious health problems connected with underweight and disordered eating.) Yes, I need to be aware of my human ability to rationalize and justify decisions that I find comforting and convenient. And so yes, I need to find reliable outside sources that will give me a good reality check.
And I’m learning to be okay with that.
Also in this series:
The Fat-Positive Diet, 7/28/09
The Fat-Positive Skeptic (Part 2 of 2), 7/29/09
An Open Letter to the Fat-Positive Movement, 11/11/09
The Fat-Positive Feminist Skeptical Diet: An Update, 3/8/10
Weight Loss and Strange Emotional Stuff: The Fat-Positive Feminist Skeptical Diet, Part 2, 3/9/10
The Fat-Positive Feminist Skeptical Diet, Part 3: The Actual Diet, 3/10/10
Some Evolving Thoughts About Weight and Sex, 3/17/10 (reposted here 6/28/10)