Is it healthier to be higher or lower end of 'healthy weight range'?

[cathyj77]

... all other things being equal, i.e. assuming someone eats a healthy diet, does a good amount of exercise etc.

I saw someone on another thread say that there were some health benefits (particularly at menopause age) of being at the higher rather than lower end of the healthy weight bracket.

Is this true? Is the opposite true? Does it not matter?

I am currently at the top end of my own healthy weight range and, while I'd like to lose a few more pounds just so I can fit back into some clothes that I'll otherwise have to get rid of, it would be nice to know that from the point of view of my health, it doesn't actually matter...

Anyone have anything more scientific on this?

I strongly suspect muscle/fat ratio is more important at this point than just the weight.

I think it depends on your build, muscle mass and where you carry fat.

Being at the higher end of the range is more protective as we age. The reason being the higher risk of hospitalisation, illness, etc. When these occur there is a tendency to lose weight very rapidly, and if the individual is already a low weight, they can become frail very quickly.

Having said that, as we get into our sixties, it is a very good idea to increase our protein intake. This can be from meat and fish, legumes, eggs, and dairy. This can be calculated as 1.0-1.2grams protein per kilo of bodyweight (for comparison, the recommendation is 0.8grams per kilo for adults 18-60 years). Being active on a daily basis is also important.

Malnourished elderly adults make up a sizeable portion of my patient group, and it is horrendous seeing people literally fade away. Starvation is not a pleasant way to die. And no, oral nutritional supplements (e.g. Ensure or Forisips), are NOT a magic cure.

I think this is very individual - where you put on fat (around the stomach is worse for you/your vital organs than on the hips etc) and your build/genetics.

If you're older, it may be helpful to be on the slightly higher side of the spectrum so you have a cushion as you may lose weight due to illness and age (this can make people frail). If you're middle-aged you may need a bit more room on the other side, as you can put on a few pounds through menopause etc. But these are fairly broad generalisations.

But ultimately it is individual and I'd say overall quality of diet and keeping active much more important than the specific number on your scales. Trying to retain muscle as much as poss too through resistance exercise. If you're already in the healthy range it is a good sign no matter where you sit on it - though only one indicator and overall lifestyle should be taken into account, I'd say.

This is very sad. Something I'm seeing with my mother, who does eat fairly well but due to a chronic illness and age has become very underweight very quickly. She also struggles with the supplement shakes she has been put on to gain weight.

These responses are really useful, thanks. And so obviously a lot depends on muscle/fat, diet etc.

For me personally, I only tend to get overweight when I eat far too much sugar, so clearly it's better to eat less sugar and be a healthy weight, which I currently am.

I've always been towards the lower end - my waist size would be larger than is healthy way before I got anywhere near the top end. I'm not short but have an irritating tendency to put weight on around the tummy area, so feel like even a few pounds are really obvious on me. Suspect this is something that varies a lot between individuals.

Just add muscle at either end of the scale.

It is a fact that people who are in the 'overweight' category live longer than those in the 'normal' or underweight category.
....as discussed on More or Less so it must be true!

Get her to add high calorie dense things to her diet rather than the shakes which are disgusting, healthy oils like olive oil, nut butters but the unprocessed kind, grass fed butter. Any good quality source of fat.

I'm into bodybuilding and a lot of the guys I know during a bulk are so sick of food the only way they take on enough excess calories to grow is through methods like this.

There are a few studies which suggest a higher weight is preferable as you age. Those on the upper end of their weight bands live longer and in better health.

My GM who was short and stout, rather Winnie the Pooh shaped, lived to 103! No illnesses, lived alone in a cottage with no central heating, in deepest darkest Suffolk. Died in her sleep. Amazing

I'd rather be at the higher end. It just takes a bout of flu, D&V or similar, to drop from the lower end of healthy into a frail weight. Also, if you are heavier you do more load-bearing which is good for your bones and you have more padding which is safer if you fall, so although it may look less youthful, it can be healthier. I'm getting on in years, the fattest of my friendship group, and the only one never to have had a serious illness. I put that down to being very well-nourished, as I usually eat very healthily despite portion sizes being too big.

Thanks - good advice. It is a bit of a struggle with my mum as she was of the generation brainwashed in the 70s and 80s. that all fat is bad! And sold crappy low fat alternatives like low cal spray oils and processed Weight Watchers ready meals as “healthy”. Though she does eat grass fed butter and good dairy.

Depends where you carry your weight, waist to height ratio, diet, physical activity, alcohol intake.

Some alcoholics are far thinner than me but I'm guessing, are probably not as healthy on other measures. There are also probably tons of people lighter than me but with a fat middle and thin legs - I have thunder thighs and a slim waist.

Even other things like going to whole milk, I use all that low cal crap as there's a time and a place for it depending on goals and such!

But yeah the easiest thing is just add a tablespoon of olive oil! Do that 3 times it's like eating an extra meal per day and you can easily sneak that into her diet on the sly!

People naturally gradually gain weight through adulthood into middle age.

In your 20s, it's better to avoid surplus weight. There's a lot of decades, lifestyle and hormonal changes ahead to gain weight. By middle age, being mildly overweight is not such a bad thing- it's probably indicative of having been relatively healthy through adult life.

What weight is and where it goes matters. Muscle is great. There are corelations between muscle mass and all-cause mortality, and a good muscle mass is an indicator for good health and longevity. We also need some fat on our bodies and women more than men. Visceral fat around our organs, in the abdomen is the most risky form.

At 18, my BMI was about 19, I ate heartlily and was active. In my 40s, it's about 23-24. More effortlessly at 24 than 23. I wouldn't try to get it to 22 or below now. My body's changed since having children. I do more strength work and have more muscle mass in my limbs. It's not worth the effort and wouldn't enhance my health. I manage my weight more to stop it escalating too soon, and to keep it comfortable for exercise, rather than hankering after the build I had when I was younger.