When we step on the scale, we see a number that can generate certain emotions; for some, positive; for others, negative. Sometimes, we might not even want to know this number.
Today, I want to talk about what this number means. I don’t intend to judge whether it is good or bad to be within a certain weight range, but rather to explain what this number on the scale involves. I also want to explain why it is wrong to think that one is healthy or unhealthy based solely on this number, as it would be too simplistic to evaluate a person just by their body weight. This is far from the reality of our body, which is a very complex biological machine to be confined to a single number.
Let’s start at the beginning: what is this number that appears on the scale? Clearly, it is our body weight, whether in kg or lb. Now, what does it mean? Our body is composed of multiple tissues and structures, which make up this weight. The number represents our muscles, bones, organs, body water (which can vary daily), fat, skin, and even the food we may have had for breakfast or lunch. All these factors influence this number on the scale.
It is commonly believed that the most important factor is the amount of body fat we have, which is only part of the weight reflected on the scale. By focusing solely on this, we overlook all the other factors that also matter for our health. One of these, which is also very important, is the amount of muscle mass we have. Muscle mass is our main engine for movement and energy production. It has been shown that a low amount of muscle mass is associated with a higher risk of cardiovascular diseases, indicating that it is also an important factor to consider.
Another factor to consider is body water, which can vary throughout the day or, in the case of females, due to their menstrual cycle and hormonal changes. Women can have water retention cycles more frequently than men, which can make the weight fluctuate more rapidly, not due to food intake but due to water retention changes. Another important factor is diet. It has been shown that consuming high amounts of salt or sodium tends to cause greater fluid retention in the body, thus increasing our body water. It can also happen that, in periods of higher heat and humidity, we sweat more. If we do not stay well hydrated, our body water content will decrease. So, as you can see, over the days and time, there can be many changes in our body that will affect this number on the scale, and not necessarily related to the amount of body fat. Many times it can be another factor, and we do not know. Even if we start exercising and gaining more muscle mass, our weight on the scale should go up, as muscle, being denser than fat, weighs more. Therefore, the weight on the scale will go up, but this should not be taken as something bad. On the contrary, muscle is a very necessary body structure for health, so not necessarily gaining weight is bad; it all depends on the context of where that weight comes from.
Currently, there are other techniques to estimate a person’s body composition. These may include devices that “analyze” the body through bioimpedance or anthropometric measurements. These techniques, through estimation formulas, can determine the amount of muscle, fat, bone, and other body components, providing a more complete analysis of a person’s body composition.
In conclusion, I want to end this blog by telling you not to rely solely on body weight. In the past, it was the most used measurement to classify a person, but nowadays, there are many more. As human body research advances, the way health is evaluated is updated. Each person is different, shaped by different genes, habits, and cultural factors that determine their body composition. We should not compare one body to another, as it would be comparing two beings who have had a totally different life, history, and experience. It would not make sense to compare.
In our upcoming blogs, we will analyze each of these factors that influence the scale, the importance of each of them, and how they relate to each individual’s health.
Bibliography
Damluji AA, Alfaraidhy M, AlHajri N, Rohant NN, Kumar M, Al Malouf C, et al. Sarcopenia and cardiovascular diseases. Circulation [Internet]. 2023 [cited May 30, 2024];147(20):1534–53. Available at: http://dx.doi.org/10.1161/circulationaha.123.064071