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Contrary to what you may think, weight isn’t the singular predictor of overall health. Many people can be healthy at a higher weight than you might expect, and many people can be less healthy at lower weights, confirmsJamie Nadeau, RD. Plus, weight distribution—or where you store your weight—might be more important than the number on the scale alone, saysSpencer Nadolsky, D.O,medical director for Weight Watchers.
We spoke to health care providers and dietitians to discuss the nuance here, and find out which health markers are just as important—or possibly more important—than weight.
Is BMI a Good Indicator of Your Overall Health? Here’s What the Research Says
5 Health Markers That Are Just as Important as Your Weight
1. Hemoglobin A1C
Hemoglobin A1C is a measure of your blood sugar levels on average over the last three months. Considering the 38 million folks with diabetes in the U.S., this health metric can be a crucial warning sign if you’re heading in the direction of elevated blood sugar levels.It is also used as the diagnostic criteria for prediabetes and diabetes. “Blood glucose is arguably more important than weight because elevated blood sugar levels can lead to medical complications such as heart disease, kidney disease, vascular disease and vision impairment,” saysLauren Harris-Pincus, M.S., RDN,founder of NutritionStarringYOU.com and author ofThe Everything Easy Pre-Diabetes Cookbook.
While many people with diabetes and prediabetes also have elevated BMIs, there are a significant number of people with a “normal” BMI and high blood glucose levels. Weight does not tell the whole story, Harris-Pincus adds.
2. Blood Pressure
3. Cholesterol
Cholesterol levels—often measured in a blood lipid panel—is another crucial metabolic health marker that you may want to have checked on regularly. A lipid panel checks for potentially harmful fats circulating in the blood, which over time may cause blockages in the arteries and increase one’s risk for heart disease or stroke, says physician assistantAnthony Carli, PA-C.
Shift your focus from the number on the scale to health markers that take a look under the hood and give a more meaningful picture of your metabolic fitness. Using the “ABCs” of health markers—A1C, blood pressure and cholesterol—can help clarify your health status just as much as (and sometimes more than) monitoring your body weight.
4. Waist-to-Hip Ratio
Body weight alone doesn’t tell the full story of health. In fact, some research suggests that waist-to-hip ratio may be a better health marker than BMI.
Body weight does not provide information on how an individual’s body fat is distributed on their body, saysMandy Tyler, M.Ed., RD, CSSD, LD. Waist-to-hip ratio helps us take into account weight distribution and body composition, which provides helpful context about disease risk. For example, folks with a higher body weight or BMI may carry a significant amount of muscle mass and lower amount of fat mass. Thus, their waist-to-hip ratio may be within a healthy range as a result. Accumulating body fat around the abdominal area (often referred to as visceral fat) is associated with increased health risks—such as the development of high blood pressure, elevated cholesterol levels and type 2 diabetes, Tyler suggests.
While we may not have control over the way our body distributes and stores fat mass, this measure gives more of a well-rounded look at disease risk compared to weight alone.
How to Lose Visceral Fat in a Healthy Way
5. Resting Heart Rate
To reduce your risk and keep your resting heart rate in a healthy range, dietitianBarbara Roberts, M.S., RDN, CDCESsuggests engaging in physical activity for150 minutesper week at a moderate intensity. By using the “talk test,” you can condition your cardiovascular system to work more effectively. To perform this test, you should be able to talk through your activity, but not sing, while exercising. Over time, you may need to add time or increase intensity to meet the same physical activity demands to maintain cardiovascular conditioning, Roberts shares.
The Bottom Line
Ultimately, weight loss doesn’t always equal better health. Your lifestyle choices, genetics and environment could even be better predictors of overall health than your body weight. It’s important to regularly check in with your health care team, reviewing health markers through lab work like the “ABC’s”—A1C, blood pressure and cholesterol. Consider that individuals can be healthy at a range of sizes (and weights) if these markers reflect healthy levels. Body composition and weight distribution also matter. If you carry more muscle and are more physically active, you might have a higher body weight while your waist-to-hip ratio and heart rate are in a healthy range. Health is a nuanced topic with a variety of factors that influence it, so it should be measured more comprehensively than exclusively focusing on the scale.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.National Institute of Diabetes and Digestive and Kidney Diseases.The A1C Test and Diabetes.American Heart Association.Understanding Blood Pressure Readings.Center for Disease Control and Prevention.About Cholesterol.Harris E.Study: Waist-to-Hip Ratio Might Predict Mortality Better Than BMI.JAMA. 2023;330(16):1515-1516. doi:10.1001/jama.2023.19205Darsini D, Hamidah H, Notobroto HB, Cahyono EA.Health risks associated with high waist circumference: A systematic review.J Public Health Res. 2020;9(2):1811. doi:10.4081/jphr.2020.1811Center for Disease Control and Prevention.Measuring Physical Activity Intensity.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.National Institute of Diabetes and Digestive and Kidney Diseases.The A1C Test and Diabetes.American Heart Association.Understanding Blood Pressure Readings.Center for Disease Control and Prevention.About Cholesterol.Harris E.Study: Waist-to-Hip Ratio Might Predict Mortality Better Than BMI.JAMA. 2023;330(16):1515-1516. doi:10.1001/jama.2023.19205Darsini D, Hamidah H, Notobroto HB, Cahyono EA.Health risks associated with high waist circumference: A systematic review.J Public Health Res. 2020;9(2):1811. doi:10.4081/jphr.2020.1811Center for Disease Control and Prevention.Measuring Physical Activity Intensity.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
National Institute of Diabetes and Digestive and Kidney Diseases.The A1C Test and Diabetes.American Heart Association.Understanding Blood Pressure Readings.Center for Disease Control and Prevention.About Cholesterol.Harris E.Study: Waist-to-Hip Ratio Might Predict Mortality Better Than BMI.JAMA. 2023;330(16):1515-1516. doi:10.1001/jama.2023.19205Darsini D, Hamidah H, Notobroto HB, Cahyono EA.Health risks associated with high waist circumference: A systematic review.J Public Health Res. 2020;9(2):1811. doi:10.4081/jphr.2020.1811Center for Disease Control and Prevention.Measuring Physical Activity Intensity.
National Institute of Diabetes and Digestive and Kidney Diseases.The A1C Test and Diabetes.
American Heart Association.Understanding Blood Pressure Readings.
Center for Disease Control and Prevention.About Cholesterol.
Harris E.Study: Waist-to-Hip Ratio Might Predict Mortality Better Than BMI.JAMA. 2023;330(16):1515-1516. doi:10.1001/jama.2023.19205
Darsini D, Hamidah H, Notobroto HB, Cahyono EA.Health risks associated with high waist circumference: A systematic review.J Public Health Res. 2020;9(2):1811. doi:10.4081/jphr.2020.1811
Center for Disease Control and Prevention.Measuring Physical Activity Intensity.
