Can You Really Be Healthy at Every Size? A Dietitian Breaks It Down
There’s a lot of noise out there when it comes to health and weight — and as a registered dietitian, I hear it all the time: “Aren’t people just glorifying obesity?” or “You can’t be healthy if you weigh that much.” Let’s set the record straight on the Health at Every Size (HAES) movement — what it actually means, and what it doesn’t.
Health Is Not a Dress Size
The core belief behind Health at Every Size is this: you can’t determine someone’s health just by looking at their weight, body fat percentage, or BMI. That flies in the face of traditional thinking, which often equates a lower number on the scale with better health.
But let’s be clear — HAES isn’t about ignoring health behaviors. It’s not a free pass to eat donuts for every meal or never move your body. It’s about recognizing that:
Health is influenced by many factors, not just body weight
Healthy behaviors can exist at any size
Unhealthy behaviors can also exist at any size
Behavior Matters More Than the Number
Think of your body as falling somewhere on a spectrum of possible weights or body compositions. Genetics set the boundaries. Your lifestyle — your eating habits, activity levels, sleep, stress, and social connections — determine where you fall within those boundaries.
What matters isn’t the number on the scale — it’s the path that got you there.
You can weigh less because you smoke, skip meals, and overexercise (not healthy)
You can weigh more because you eat balanced meals, exercise regularly, and sleep well (very healthy)
Or vice versa — your behaviors, not your body weight, define your health risk
What Makes a Weight "Healthy"?
Here’s the big idea:
👉 A healthy weight is the weight your body settles at when you consistently engage in behaviors that lower your risk of chronic disease.
Those behaviors include:
Eating a diet rich in fruits, vegetables, fiber, and lean proteins
Limiting added sugars and saturated fats
Moving your body regularly (150 minutes/week + strength training)
Managing stress
Avoiding smoking and heavy drinking
Staying socially connected
If you’re doing all those things, and your weight is higher than the “ideal” BMI — that’s still a healthy weight for you.
Genetics Play a Big Role
You can't change your genetic blueprint. Your body's natural range is influenced by your bone structure, metabolism, hormones, and more. For most people, extreme weight changes (up or down) that require unsustainable habits aren’t actually improving health.
So instead of trying to force your body into a mold it wasn’t built for, focus on sustainable, supportive habits that promote long-term well-being.
Real Talk from a Dietitian
I’m not saying ignore your health. I’m saying ditch the obsession with the scale and ask yourself: Are my daily habits supporting my physical and mental well-being?
Because you can be:
Unhealthy at a “normal” weight if you’re smoking, skipping meals, and never exercising
Healthy at a higher weight if you’re moving regularly, eating nutrient-dense foods, and taking care of yourself
If your current lifestyle includes consistent, positive habits — that’s what makes it healthy.
Let’s stop chasing a number and start chasing better habits. If this message resonated with you or helped shift your mindset about weight and health, I’d love it if you gave it a share or followed along for more practical, sustainable nutrition advice. Your healthiest self isn’t a number — it’s how you live.