As eating disorders dietitians, one of the most asked questions we get from clients is. “What am I supposed to weigh?”
For many people, healing their relationship with food and their bodies — whether recovering from an eating disorder or putting an end to chronic dieting — weight is a common topic.
Variations of the question, “How do I know what my weight should be?” is a question that often comes up when I’m working with clients. Most of my clients would have previously answered this question through influences like BMI charts, societal standards of beauty and thinness, and other beliefs about what their bodies “should” look like or weigh.
While we understand now that Body Mass Index (BMI) is a faulty and harmful way to measure health and well-being (1,2), it has been – and unfortunately, for some healthcare providers, still is – a way of predicting what a person’s weight “should be.” The term “biologically appropriate weight” (BAW) comes in here.
Research shows that BAW provides a much better guide to understanding that each individual adolescent and adult has a weight range in which their bodies function the best (3).
BAW considers the factors that determine an individual’s body size and shape, such as genetics, normal physical and psychological functioning, and absence of dieting, or other disordered eating and exercise behaviors. This understanding not only provides clarity but also empowers you to take control of your own health and well-being.
The problem is that there’s no calculation
to determine your “correct” weight!
But there are some factors you can consider to get you closer to answering that question.
These factors include your normal growth and development pattern, how your body is functioning, how much mental space and energy are food and weight/body image occupying, and how you are behaving with food and exercise.
For adolescents, here are some things to consider in the list below.
For adults with disordered eating or chronic dieting who are wondering what their weight “should” be, these are the same four questions you can ask yourself.
- What was your child’s normal growth and development pattern before their disordered eating started?
With the help of your child’s doctor or eating disorder registered dietitian, look at your child’s growth charts. Notice the curvy lines on the chart and what kind of trend there is across their lifetime. For adolescents, research is clear that that trend reflects your child’s BAW, and therefore, returning to their individual growth curves is not just important, it’s essential for complete recovery from their eating disorder. Yes, sometimes that may mean returning to a weight considered by your teen or others as “too high.” But their body will fight to keep them in their BAW range for optimal functioning. If they are not at their BAW, you will notice that the following few points still need improvement. - How is your child’s body functioning?
A BAW is the weight at which medical complications of disordered eating have resolved. Their heart is functioning well; their digestive tract is mending correctly. Menstrual cycles have been regulated in those who menstruate. - How much mental space and energy are food and weight/body image occupying?
As your child gets closer to, or at, their BAW, they will notice a significant decrease in obsessive thoughts about food and their bodies. They will be able to think more clearly and rationally because they have better access to their healthy brain and, therefore, more mental space and energy to put toward every other aspect of their life other than the eating disorder. This could mean more focus on school or work, more enjoyment in hobbies and social activities, and more emotional energy for relationships and self-care. - How is my child behaving with food and exercise?
BAW is the weight at which normalized eating and exercise patterns are achieved. This means that eating and exercise habits are carried out in a way that listens to and responds to their body’s needs of hunger, satisfaction, and joyful movement rather focusing on weight loss and shrinking their bodies.
As an example, normalized eating might involve eating when hungry and stopping when full, without feeling guilty or needing to compensate. Normalized exercise might involve engaging in physical activity for enjoyment and health, rather than for weight control or punishment.
Achieving your biologically appropriate weight can be scary and challenging but facing your fear and choosing recovery means choosing healing, putting your values first, and living your authentic life.
Understanding and achieving your BAW can lead to improved physical health, mental well-being, and a healthier relationship with food and your body. That’s a gift everyone deserves, child and adult!
If you are looking for help with your food and nutrition, click here to book a call with Erica Leon, and we can discuss your situation and determine the best fit with one of the dietitians on the Erica Leon Nutrition and Associates team to support you.
References:
- https://www.abc.net.au/news/2022-01-02/the-problem-with-the-body-mass-index-bmi/100728416
- https://ericaleon.com/2023/02/10/american-academy-pediatrics-guidelines/
- https://journalofethics.ama-assn.org/article/overreliance-bmi-and-delayed-care-patients-higher-bmi-and-disordered-eating/2023-07
Rebecca is one of the team of Dietitians at Erica Leon Nutrition. She specializes in weight-inclusive nutrition therapy counseling for a variety of health conditions, but primarily eating disorders and disordered eating/body image concerns, gastrointestinal disorders, family and child feeding concerns, and cardiovascular conditions. Learn more about Rebeccca.
If you need help or have more questions, please reach out. Start by booking a call.
