Is it possible to be healthy at a higher weight?
“Fit but Fat”
More like “Fit but Fine!” But I digress.
I was introduced to the term, “Fit but Fat” recently while googling, “Can you still be healthy if you are overweight?”
Bit of context… I’m an overweight, middle-aged woman, despite the fact that I walk 9 km a day and lift weights three times a week. I feel strong. I feel fit. Yet I currently exist in a body that is heavy for my height.
Naturally, I worry that I am at risk of diseases of obesity, both functional and cardiovascular.
The “Fit but Fat” Science
The “fit but fat” paradox suggests that people who are physically fit, and have a BMI technically in the obese range (>30), may still be considered healthy in terms of cardiometabolic risk.
Worryingly, past population studies suggest that very few adults are truly “fit but fat.” Damn. More recent research does support this position, but argues the “fit but fat” category is valid and does indeed exist. Whether one qualifies for such a label whoever depends heavily on an individual’s cardiorespiratory fitness and muscular strength. Researchers emphasise that higher BMI is not the issue in and of itself, rather, that it typically coincides low physical activity.
In short: real fitness matters more than fatness.
Phew. Perhaps I’m safe!
What does “Fit but Fat” look like in everyday life?
For me, it’s walking 9 km most mornings and lifting weights three times a week. I walk for fitness, and I walk for fresh air. To appreciate the natural landscapes, and to show gratitude that I have a safe outside to wander at all.
For you, ‘Fit but Fat’ could be:
- Climbing several flights of stairs without stopping
- Recovering your breathing quickly after exertion
- Carrying groceries or other heavy objects without strain
Regular, meaningful movement. That’s what it comes down to. Whether deliberately at a gym or out walking, or incidentally climbing your apartment stairs or lifting the washing basket.
Final thoughts
Make no mistake, I’m not advocating that weight is irrelevant. Far from it. In a lighter body, we could move faster, longer, and with greater agility.
But friends, for many of us, a lighter body simply isn’t our current reality.
If like me you are fabulously “Fit but Fat”, remember: all the movement you do counts and is worth the effort.
If movement isn’t yet a part of your everyday, a 10-minute walk absolutely counts — and it’s a 10/10 start.
Leave a Reply