Time to Ditch the Scales? A Dietitian Reveals the Health Measures that Matter More

Weight and body mass index (or BMI) are often the focus when it comes to health check-ins, but according to Sanitarium Accredited Practising Dietitian Nicola Perry, they are only part of the story – and not the most important part either.  

“Your weight alone isn’t a measure of overall health and there are two important details that BMI measures miss. Firstly, they don’t differentiate between body fat, which can increase your health risks, and lean muscle, which helps protect your health. Secondly, they don’t factor for age, sex and ethnicity, all of which change what is a healthy weight for an individual person,” shares Nicola.  

In fact, a recent review of 154 studies found that a higher BMI was not associated with a higher risk of mortality, and in some groups of people, it was actually the reverse.  

“A single number can’t capture your wellbeing,” says Nicola. “Think of health as the sum of how you move, what you eat, how you sleep and how you feel.” 

Nicola advises us to focus on four health measures that matter more than the scales: 

1. Tune Into How You Feel

Sometimes, the best clues about your health aren’t numbers – they’re the little things you notice. Here are a few everyday signs you can pay attention to: 

• Energy Levels: Do you wake feeling refreshed and stay energised throughout the day, or do you often hit that afternoon slump?  

• Mood, Mental Clarity, Happiness: How is your emotional wellbeing? Are you usually calm and focused, or do you find yourself feeling irritable or foggy headed?  

• Sleep Quality: Are you getting deep, restful sleep?  

• Ease of Movement: How does your body feel handling daily tasks – whether it’s bending down, reaching up or climbing stairs?  

“Try keeping a daily journal for a week - jot down your energy levels, mood and sleep quality. You might be surprised at the patterns you spot,” adds Nicola.  

2. Measure Your Middle

Your waist measurement can be a useful tool to check your risk of developing a chronic disease. While it doesn’t replace regular health screening, it can give you a good idea of the fat stored around your organs – known as visceral fat. Having too much of this type of fat has been linked to a higher risk of heart disease, across all levels of BMI. 

To measure your waist, find the top of your hip bone and the bottom of your ribs. After you’ve breathed out normally, wrap a tape measure around your bare belly, right in the middle of those two points. Make sure the tape is snug but not digging in and keep it level to the floor. 

• For Women: Aim for less than 80 cm (approx. 31.5 inches). 

• For Men: Aim for less than 94 cm (approx. 37 inches). 

Nicola says “Try to measure under the same conditions each time – ideally first thing in the morning before you eat or drink and after you’ve used the bathroom – to keep things consistent. Then wait at least a few months before you measure again.” 

However, measuring waist circumference isn’t appropriate for everyone. It is not recommended during pregnancy, for teenagers or children, or for people with certain medical conditions. The Heart Foundation also cautions that waist guidelines may be less accurate for Aboriginal and Torres Strait Islander peoples and Asian populations.  

3. Get Feedback From Your Closet

Body composition looks at the balance between fat, muscle, bone, and water in your body. Since muscle weighs more than fat, you might notice your body changing – when you’re building or losing muscle, and gaining or losing fat.   

A simple way to assess this is by paying attention to how your clothes fit. Do they feel tighter or looser in certain spots? How do you feel wearing them?   

Remember to check in no earlier than a few weeks or months, since normal things like water retention or bloating can cause temporary changes. 

4. Flex Your Muscles

Strength training isn't just about building muscle – it has been shown to reduce visceral belly fat, lower your risk of injury, support heart health, improve blood sugar control, boost mobility, lift your mood, and strengthen your bones. 

A simple way to see your progress is by doing easy strength exercises at home and tracking how you improve over time. If you are physically able, here are a few from Queensland Health and Wellbeing you could try: 

• Wall Push-Ups: Stand about an arm's length from a wall, place your hands flat against it at chest height. Slowly bend your elbows, leaning towards the wall, then push back to the starting position. Track how many you can do with good form over a set time e.g. 60 seconds. 

• Chair Leg Squats: Stand in front of a sturdy chair. Slowly lower yourself to lightly touch the chair with your glutes, then stand back up, keeping your chest lifted. Track how many reps you can do comfortably, or time how long it takes to do a set number e.g. 10 reps. 

• Side Lunges: Stand tall, with your feet slightly apart. Step out to the side, keeping your toes pointing forward and bend your knee of the leg you have moved to complete a lunge. Bend forward at the hops to complete a lunge. Push off from your bend leg to return to the starting position and repeat on the other side. Count how many reps you can do. 

Nicola says, “Instead of just focusing on the number on the scale, try paying attention to how your body feels and taking some helpful measures like body composition, waist size, and strength. This gives you a much clearer picture of your overall health.” 

“I recommend you make consistent, positive lifestyle choices your priority; things like balanced eating, staying active, getting enough sleep, and managing stress well. And remember, it’s always a good idea to chat with a healthcare professional or Dietitian who can offer advice tailored just for you.” 

If you’re looking for some tasty, nourishing meal ideas to keep you feeling great during the colder months, check out our winter recipe collection for plenty of inspiration!