Beyond BMI: A Smarter Approach to Your Health
For many of us, BMI (Body Mass Index) is like that one-size-fits-all shirt that fits nobody
quite right. It’s one of the first numbers doctors throw out when discussing health, categorizing
us as “underweight,” “normal weight,” “overweight,” or “obese.” While it might have its uses
for large-scale health trends, when it comes to individual health, BMI often misses the mark.
Why BMI Falls Short
The problem with BMI is simple: it’s a calculation based solely on height and weight.
That’s it. It doesn’t care if your weight is muscle, fat, or the result of carrying around a big brain.
For example, I’m 5’7” and weigh 215 pounds. According to BMI, I’m classified as Stage III obese.
Sounds dramatic, right? Here’s the twist—my body fat percentage is around 18%, a perfectly
healthy range. Most of my weight comes from muscle, not fat.
This isn’t just a quirk of my body. Someone with a “normal” BMI could still have a high
amount of visceral fat—the dangerous kind that wraps around internal organs and increases
the risk of serious health issues. BMI simply doesn’t tell the full story. It’s a blunt instrument,
like using a ruler to measure the quality of a painting.
What Really Matters
Instead of letting BMI dominate the conversation, let’s focus on markers that actually
reflect health. Body composition is a much better indicator of what’s happening under the
surface. Tools like DEXA scans, bioelectrical impedance, or even simple skinfold measurements
can show the ratio of lean mass (like muscle and bone) to fat mass. If you don’t have access to
high-tech tools, a tape measure can also provide valuable insight—your waist circumference
can be a strong predictor of health risks.
Beyond body composition, think about your biomarkers. Blood pressure, cholesterol,
blood sugar, and A1C levels provide a clearer picture of how your body is functioning. These
numbers show how your lifestyle choices—like diet and exercise—are affecting your internal
systems.
Health Is About Function, Not Just Numbers
Here’s the thing: health isn’t just about numbers. It’s about how you feel and function.
Can you climb a flight of stairs without feeling winded? Do you have the energy to play with
your kids, walk your dog, or crush a weekend hike? These are the real-life measures of health
that BMI ignores.
Performance matters, too. Maybe you’ve been able to lift heavier weights, run farther,
or recover faster from workouts. These milestones are worth celebrating—because let’s be
honest, they’re way more exciting than what the scale says after a weekend of pizza and ice
cream.
Shifting the Focus
If BMI has ever made you feel like giving up, it’s time for a mindset shift. Building
healthier habits is about progress, not perfection. Strength training, for example, can improve
your metabolism, increase muscle mass, and help you feel stronger and more confident. Pair it
with some cardio to boost your endurance and heart health, and you’ve got a winning
combination.
Nutrition is another key player. Instead of fixating on fad diets, focus on sustainable
changes—eating whole, nutrient-rich foods that fuel your body and keep you feeling your best.
And don’t forget to track what actually matters, whether it’s body composition, performance
improvements, or simply feeling more energetic throughout the day.
You’re More Than a Number
At the end of the day, BMI is just one small piece of the puzzle—and not a very good
one at that. Your health is about creating habits that support your body, give you energy, and
allow you to live your life to the fullest. Let’s stop letting BMI define us and instead focus on the
bigger picture. You’re more than a number, and your health journey is about progress, not
perfection.
Erik Schreiber M.S.
