Why It’s Time to Rethink Weight
We often hear people say, “I want to lose weight”. Our question is, “What kind of weight do you want to lose?” Is it fat, muscle, or something in between?
What really matters for long-term health isn’t simply how much you weigh, or even your BMI. What matters is what your body is made of — your ratio of lean mass (muscle, bone, organs) vs fat (especially visceral fat). Focusing on body composition gives you a much clearer picture of disease risk, functional ability, aging, and quality of life.
Why Many People Obsess Over Weight (and Why It’s Misguided)
Weight and BMI are:
Easy to measure: scale + height → instant result.
Broadly helpful for population‐level screening.
Embedded in many medical systems, fitness norms, dieting culture.
But they have major limitations:
They don’t distinguish fat mass vs lean mass (muscle, bone, organs).
They ignore fat distribution (visceral vs subcutaneous) which matters a lot for disease risk.
They are affected by factors like water retention, bone density, gut contents, muscle mass changes.
Many folks chase weight loss alone, and sometimes that means losing lean mass (muscle or even bone) — which can backfire in the long run.
Tools for Measuring Body Composition
If you want to move beyond weight to learn more about your body composition, look for a BIA device or schedule a DXA scan.
Bioelectrical Impedance Analysis (BIA) or (BI) devices are accessible and non-invasive (e.g. InBody, Hume Health). BIA provides body fat vs lean mass estimates through low level electrical current. Results can be affected by hydration status, recent meals, or exercise and accuracy varies by device/model.
Dual-Energy X-ray Absorptiometry (DXA or DEXA) scans are considered to be the gold standard for measuring bone density and body composition (fat mass, lean mass). DXA scans are very accurate and more expensive with exposure to low levels of radiation.
Healthy Body Fat Percentages
What should you be aiming for? The benchmarks for body fat percentage (BF%), drawn from studies, clinical guidelines, and established sources are ranges, not rigid targets:
The Healthy Body Weights: an Alternative Perspective (PubMed 8615340) suggests “best body fat percentages averaged between 12-20% for men and 20-30% for women in relation to lowest morbidity/mortality. PubMed
InBody (BIA device makers) recommend 10-20% BF as healthy for men, 18-28% for women. InBody USA+1
A recent study “Defining Overweight and Obesity by Percent Body Fat” suggests that clinical “overweight” corresponds roughly to 25% BF for men, 36% BF for women. PubMed
Can You Gain Weight AND Lose Fat? Can You Stay Same Weight, Lose Fat, Gain Muscle?
Yes — absolutely.
If you gain lean mass while reducing fat mass, your total weight might stay the same or even increase. But your body composition improves: stronger bones, more muscle, better metabolism, lower disease risk.
Conversely, you can lose fat and gain muscle and still have little change (or no change) in weight or BMI. That’s why many people get discouraged if they only look at the scale.
Why This All Matters
Understanding and optimizing body composition has multiple downstream health and quality‐of‐life benefits:
Bone density decline
As we age — especially peri-menopausal and post-menopausal women — bone loss accelerates. We know DXA scans measure bone mineral density. Maintaining lean mass (especially through resistance training) and adequate nutrition (e.g. calcium, vitamin D, protein) helps preserve bones, reduce risks of osteopenia/osteoporosis, fractures.Loss of lean muscle mass (“sarcopenia”)
Sedentary lifestyles, inadequate protein, lack of resistance training all contribute. Loss of muscle means: lower metabolic rate; worse functional capacity; more frailty; difficulty with daily tasks; increased injury risk. You can weigh the same (or even lose weight) but lose too much muscle, which is bad.Excess fat, especially visceral fat, raising disease risk
High body fat, particularly around the belly (visceral adipose tissue), is strongly associated with cardiovascular disease, type 2 diabetes, metabolic syndrome, inflammation, and other chronic disorders. Greater fat mass — even in people with “normal” BMI — can be dangerous.
✅ Evergreen Fitness Body Composition Health Checklist
Step 1: Measure
☐ Weight & Waist circumference (risk marker for visceral fat: men >40 in, women >35 in = higher risk)
☐ Body fat percentage (via BIA or DXA scan)
☐ Lean mass / Skeletal muscle mass (via BIA or DXA scan)
☐ Bone density (DXA scan — recommended especially for peri- and post-menopausal women, adults over 50, or those with fracture risk factors)
Step 2: Compare to Healthy Ranges
Women: 25-31% (or 14-24% for athletes)
Men: 18-24% (or 6-18% for athletes)
Step 3: Track Habits That Support Composition
☐ Strength training 2–3x per week (preserve/gain lean muscle, protect bone density)
☐ Cardiovascular activity 150+ min per week (support heart health, fat reduction)
☐ Adequate protein intake (at least 1.0–1.2g/kg body weight; more for athletes/seniors or weight loss)
☐ Consistent sleep & stress management (affects hormones tied to fat storage & muscle recovery)
Step 4: Reassess Regularly
☐ Reassess body fat % and lean mass 1-2x a year based on goals and accessibility
☐ Repeat DXA scans every 1–2 years (or as advised by healthcare provider)
Step 5: Reflect
Am I gaining or maintaining muscle?
Is my body fat % trending toward a healthy range?
Is my bone density stable?
Do I feel stronger, more energetic, more capable?
Remember: The scale only tells part of the story. Stronger bones, more lean muscle, and less visceral fat add years to your life and life to your years.
Start your Evergreen Fitness journey today and let us guide you to improved body composition and a better quality of life. Contact us today!
