Focusing on Health, Not Just Weight

Susan Camargo
Jun 16
3 min read

In today’s world, it’s easy to equate being “healthy” with being thin. Social media, diet culture, and even parts of the healthcare system often place weight at the center of health conversations. But the truth is, health is so much more than a number on the scale.

The Problem With Weight-Centric Thinking

Focusing only on weight can:

Overshadow more important health markers (like blood pressure, energy levels, or mental well-being)
Lead to disordered eating and unhealthy relationships with food especially in teens and children
Create shame, especially for people in larger bodies
Make people feel like their health journey is only “successful” if they lose weight

What Does It Mean to Focus on Health?

When we look at health holistically, we consider:

Nutrition quality — nourishing your body with a variety of foods, not restricting or labeling them “good” or “bad”
Movement — engaging in physical activity that feels good, not as a punishment for eating
Mental health — managing stress, getting enough sleep, and creating a positive body image
Lab values & physical function — things like cholesterol, blood sugar, blood pressure, and strength often tell us more than BMI ever will

A Health-Centered Approach in Practice

You can start shifting your mindset by:

Setting behavior goals instead of weight goals, like "eat 3 different vegetables today" or "go for a walk after lunch"
Celebrating non-scale victories like having more energy, better digestion, or feeling stronger
Viewing food as fuel and self-care, not something to be earned or restricted
Working with professionals who respect body diversity, including dietitians who practice from a weight-inclusive or Health at Every Size® (HAES®) lens

The Research Supports It

Studies show that health behaviors (like improving your eating pattern, sleep, and movement) are stronger predictors of long-term well-being than weight loss alone. Weight loss may or may not occur — but health improvements can happen at any size.

💞 Final Thoughts

Your body isn’t a problem to be fixed — it’s the home you live in.

When you shift your focus from shrinking your body to caring for it, you open the door to true empowerment. Prioritizing health-supporting behaviours, rather than just weight loss, leads to sustainable well-being. And yes, weight loss may still happen — but as a byproduct, not the goal.

How to Talk About Health and Weight with Children

Focus on Health, Not Weight:
Say: “Let’s eat foods that give us energy and help us grow strong.”
Avoid: “You need to lose weight” or “That food will make you fat.”
Why: Weight talk can lead to shame, disordered eating, or low self-esteem.
Model Positive Behaviours:
Show balance in your own eating and movement.
Avoid body-shaming yourself or others in front of kids (Truly avoid body talks)
Use Neutral Language:
Talk about how food helps your body (e.g., “Carrots help our eyes”).
Describe bodies as strong, flexible, growing — not “good” or “bad.”
Promote Body Diversity:
Celebrate that bodies come in all shapes and sizes.
Teach that health doesn’t look the same for everyone. Pro-tip: start with a body parts book for children since their early years.
Teach Listening to the Body
Help them recognize hunger, fullness, and satisfaction.
Support intuitive eating and mindful movement (e.g., “How does your tummy feel?” or “Do you feel like moving or resting right now?”)
Avoid Restriction & Diet Talk
Restrictive food rules can backfire. Encourage variety and curiosity instead.
Talk about balance, not guilt.
Avoid linking eating and punishment/consequences (e.g., " I will have to work out now since I ate ice cream!")
Address Bullying or Body Comments:
Create a safe space to talk about teasing or comments.
Equip them with tools to respond kindly but firmly: “All bodies are different — and that’s okay.”

Susan Camargo, RD