What’s in a Number?

You’re stuck with the number on the scale, which hasn’t moved in months despite your efforts to workout and eat right. You hear all about BMI and how important it is to be in a healthy range. But how much do these numbers really matter? In other words, how much time should you spend feeling like a freak of nature because your numbers don’t meet the standards? Let me break it down for you one number at a time.

To BMI or Not to BMI
BMI (body mass index) has been the industry standard for years in terms of determining whether a person is at a healthy body weight. According to this measurement, we’re categorized as either underweight, normal weight, overweight, obese, or morbidly obese based on whether our weight is appropriate for our height. Sounds practical, right? Actually, while BMI is an easy-to-use tool, it can be very misleading. The reason? It doesn’t account for weight distribution or body composition (i.e.: muscle weight vs. adipose tissue [fat] weight). Take the Nintendo Wii Fit, for example. If you’ve ever stepped on the scale in this game it assesses your weight after you’ve plugged in your height and your Mii (your Wii character) adjusts in size according to your BMI measurement. So if your BMI is anything over 24.9 (the healthy range for BMI is between 18.5 and 24.9), your Mii resembles Danny Devito. But let’s assume (for fun) that you’re a body builder and you assess your BMI – in which case you find that your number is 30.2 and you’re classified as borderline morbidly obese. This is where your BMI number means didly. Say you’re someone who lifts weights regularly and does cardio on a consistent basis. You’re in shape – perhaps not in triathlete shape – but in shape, no doubt.  Your BMI is likely on the higher side which will cause you to freak a bit. Don’t. Unless you are indeed obese, BMI is pretty unreliable now.

Weighing In
I’m sure you’ve heard many times (probably from me) that your weight isn’t all it’s cracked up to be. If you’re someone who strength trains often (2 or more times a week) on top of cardio and eating right, you’ve probably noticed a weight plateau at some point or possibly even a weight gain due to an increase in muscle. I see this all the time, and as long as you’re replacing fat with muscle, that number on the scale really doesn’t matter (other than you can brag to your friends about how much muscle you’ve gained). On the other hand, if you don’t strength train and rely on just cardio, or if you don’t work out at all and look to calorie restriction as your method for keeping the numbers on the scale down and you’re still seeing a weight plateau or gain, that’s when something is likely up. Cardio is essential for losing weight, which is why I initially encourage my weight-loss clients to get in 4-5 days of it before we ramp up their strength training program. Also essential for weight loss is a consistent diet low in salt, sugar, and fat. Ever gained three pounds over a weekend and then lost it again by Friday? Look to your weekend diet. The bottom line is, the number on the scale matters, but take into account your goals. If it’s weight loss and you truly do need to lose weight (some of us are just obsessed with getting back to the best number we can remember being at), then ramp up your cardio and reel in your diet. Otherwise...see this next one for the better number to watch.

Body Fat Tells All
More important than your weight or anything else, for that matter, is your body fat percentage. Depending on whether you’re male or female (the healthy ranges are different), you want to stay within a healthy amount of body fat at every stage in life. If you know how much you weigh, your body fat can explain that number on the scale better than you will be able to rationalize it in your head. Don’t know what your percentage is? Get measured! It takes about 15 minutes and is usually free. Too embarrassed? The only other person who has to know is the trainer who measures you, and honestly we see so many numbers all day long – we don’t judge.

The Way of the Ratio
Lastly, your waist-to-hip ratio is also a good indicator of your health. Why should you care? People with excess weight around their waist are at a higher risk for heart disease and diabetes. To get this number, use a measuring tape and wrap it around the widest part of your buttocks (your hips), then do the same for the smallest (or narrowest) part of your waist (usually slightly above your belly button). Now divide your waist measurement by your hip measurement and you’ve got your number. Now what? See where you fall in the following ranges:

Female: 0.80 or below = Low Risk; 0.81 – 0.85 = Moderate Risk; 0.85 + = High Risk

Male: 0.95 or below = Low Risk; 0.96 – 1.0 = Moderate Risk; 1.0+ = High Risk

Other Numbers that Matter
According to my husband, any winning lottery numbers you may have that you want to give me!

Meet the Trainer

Crystal is a certified personal trainer through the National Sports and Conditioning Association (NSCA). She has a passion for helping others live a healthy lifestyle and coaching them to push their limits beyond what they think they are capable of.