In our previous article, we spoke about how BMI doesn’t really ask you the “big” questions
Sure, it gives you a quick snapshot of whether you’re underweight, normal, overweight or obese.
But the truth is, it’s just a blunt tool, and not THE ULTIMATE weight & health metric.
The big question here is “what your weight is actually made of”.
Let’s get into it,
BMI is Useful But Incomplete
Think about this.
Two people can weigh the same, be the same height, and have identical BMIs.
But, one could be a lean athlete who hits the gym 6 days a week with 12% body fat,
and the other could have 30% body fat and all they do is sit around and scroll reels
On paper, they’re “equal". But in reality, they’re worlds apart.
That’s the problem with BMI.
Here’s why:
The Skinny Fat Problem with BMI
BMI has a HUGE blind spot.
It doesn’t tell you what your weight is made of, or where that weight is sitting.
This is where the “skinny fat” problem comes in.
Imagine someone with a BMI of 22 who doesn't really take exercise and nutrition seriously.
It’s a number that lands right in the “normal weight” category.
They look thin, but they could carry a lot of visceral fat around their organs and have very little muscle mass.
This combination is dangerous, and it’s exactly what “skinny fat” refers to.
Thin on the outside, unhealthy on the inside.
Why Being Skinny Fat Is a Silent Threat
Low Muscle Mass: Muscle is a metabolic powerhouse.
The more muscle you have, the better your body handles blood sugar and burns fat.
Skinny fat individuals often lack this buffer, making them prone to insulin resistance and type 2 diabetes.
High Visceral Fat: Visceral fat is the sneaky stuff that hides deep in your abdomen, wrapped around vital organs.
It pumps out inflammatory chemicals that mess with your heart, liver, and metabolism.
Even if you look slim, high visceral fat levels dramatically increase your risk of heart disease and diabetes.
Not All Fat Is Equal
Fat isn’t just fat.
Where it’s stored makes a huge difference in how it impacts your health.
There are 2 major types. Let’s get into them.
Subcutaneous Fat
This is the fat you can “pinch”.
Think love handles on your waist, thigh fat, or that “little extra” around your arms.
It’s not entirely harmless, but it’s far less dangerous than its deeper counterpart.
Subcutaneous fat acts as a cushion for your body and even plays a role in hormone regulation.
Visceral Fat
Now we’re talking about the dangerous stuff.
Visceral fat is the deep fat that wraps around your internal organs, like your liver and intestines.
It’s active, pumping out inflammatory chemicals and hormones that wreak havoc on your body.
High levels of visceral fat are linked to:
- Heart Disease: It promotes inflammation and plaque buildup in your arteries, increasing your risk of heart attacks.
- Type 2 Diabetes: Visceral fat releases fatty acids into your bloodstream, messing with your insulin and driving up blood sugar levels.
- Chronic Inflammation: This contributes to conditions like arthritis, certain cancers, and even cognitive decline.
How to See Beyond BMI
If BMI can’t tell the whole story, what can?
Here are tools and methods to give you a clearer picture of your health:
Waist-to-Hip Ratio (WHR)
This simple metric is a good place to start with seeing how fat is distributed on your body.
Measure your waist at its narrowest point and your hips at their widest, then divide.
A higher ratio means more visceral fat, even if your BMI looks fine.
- Healthy WHR:
- Men: Below 0.90
- Women: Below 0.85
Body Fat Percentage
This measures how much of your body weight comes from fat.
It’s a much better indicator of health risks than BMI alone.
- Ideal Ranges:
- Men: 10-20%
- Women: 20-30%
You can measure body fat with bioelectrical impedance scales, calipers, or DEXA scans.
DEXA Scan (Dual-Energy X-Ray Absorptiometry)
This is the gold standard for body composition analysis. It breaks down your fat, muscle, and bone mass with pinpoint accuracy. While it’s not as widely accessible, it’s the go-to if you want the most precise picture.
Waist Circumference
Sometimes, simple is best.
Measuring your waistline gives a direct clue about visceral fat levels.
- Risk Thresholds:
- Men: Over 40 inches (102 cm)
- Women: Over 35 inches (88 cm)
The Lifestyle Factor
Beyond the numbers, how you live your life says a lot more about your health
Ask yourself:
- Do you feel energetic throughout the day?
- Can you move comfortably and engage in physical activities?
- Is your bloodwork like cholesterol and blood sugar are in a healthy range?
If you want something even more detailed, check our in-house test out <here>
If you’re eating a balanced diet, staying active, and managing stress, you’re probably on the right track…
even if your BMI doesn’t fit the “ideal” range right now.
Don’t Let A Metric Define You
BMI is a tool, but it’s not the judge of your health.
It’s quick and easy, but it misses way too much.
Muscle, fat distribution, lifestyle habits etc.
Instead of fixating on a single number, focus on the bigger picture.
Look at how your body feels, how it functions, and what’s happening beneath the surface.
Use tools like waist-to-hip ratio or body composition analysis to dig deeper.
At the end of the day, health is about more than a formula.
It’s about building habits that keep you strong, resilient, and ready to take on life.
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When you join us, you’re getting more than bare advice.
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