You’ve probably heard the term, and if you haven’t, it probably doesn’t make much sense.
Sure, it’s true that we all have different frames and bone sizes and densities, but do those differences actually explain weight differences? According to science, no.
In fact, even people with very large bone structures cannot attribute excessive weight to their bones. What contributes most to your body weight is the fat accumulation around the bones, not the bones themselves. Unfortunately, the myth of ‘big-boned’ continues to this day, leading to many unhealthy habits, practices, and lifestyles among the overweight.
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Let’s cover some of the major misconceptions and what can be done to address them.
Bone Size and Bone Density
Again, individual skeletal structures can vary. But even when they vary a lot, this difference does not account for significant weight differences. That said, some body types do tend to put on weight in certain areas more, so that’s where the focus should be.
So forget the ‘big-boned’ excuse. If anything, the blame can be put on metabolic factors, lifestyle choices, and other genetics, but squarely resting the blame on the bones is simply silly.
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Unfortunately, when people do this, they’re basically rationalizing obesity and being overweight. This is dangerous because it takes the issue out of your hands. It would be similar to a very skinny person saying, ‘I’m thin-boned, I can never put on muscle or weight or get strong.’
Sure, that individual may have factors that keep them skinny, like their metabolism, but that’s because of hormones, not their bones.
Another problem with the ‘big-boned’ argument is that it ignores underlying issues that may lead to or arise from excess weight, such as cardiovascular problems, diabetes, and joint difficulties. By ignoring these issues, patients may struggle to get the proper diagnoses they need and deserve.
Not to mention the cultural stigma, which makes ‘big-boned’ people less likely to bring up their weight, worsening negative stereotypes.
Fortunately, it doesn’t all have to be bad news. There are plenty of ways to address excess weight daily.
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Managing Weight Every Day
Your weight is most directly caused by fat and muscle. So if you find yourself tipping the scales, and you’re struggling to find that beautiful muscle, you probably wanna reduce your fat!
There are easy ways to do that. Firstly, eat foods that are dense with nutrients, opting for a full range of veggies, whole grains, lean proteins, and healthy fats, like omega-3s from fish, nuts, seeds, and leafy greens.
And make sure to control your portions. You want smaller meal sizes (perhaps on smaller plates). Whatever helps you measure out less food. Another easy trick is to eat slowly so that you don’t overdo it and are properly satiated. If you eat too fast, you override your body’s ‘satiety mechanism’ and can end up stuffing yourself to an unhealthy degree.
Other ways to shed those pesky pounds are pretty common sense. When you exercise, opt for a combo of cardio and strength training. Weight lifting, body resistance, and walking/running/cycling are all great. Mix and match, combining activities where possible.
Doctors recommend 150 minutes of moderate aerobic activity per week or 75 minutes of generally vigorous activity. And don’t neglect building those muscles. There are plenty of activities you can find on YouTube, TikTok, and elsewhere that get the heart working while burning those muscles.
And of course, don’t forget your mental health. Mindfulness is big these days, and for good reason. You can meditate, do hot yoga, stretch, or simply relax in a little sanctuary or garden. It’s important to keep your mind sharp and your body well-rested. Proper sleep – seven to nine hours each night – is critical as well.
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The Main Message
But here’s the point. Whatever you do, you wanna ensure that you give it time to work. Don’t rush into something, get bummed out because the results aren’t immediately there, and give up feeling worse than you did before.
Exercise regimens take work and focus. They require that you do them consistently over time, and they’re not going to transform you overnight. If something claims it will, it’s probably not healthy.
Your aim should always be to find something that is enjoyable, sustainable, and goal-oriented. Follow along with YouTube trainers, find a personal trainer, and read up on fitness activities from the gurus. Whatever you do, you want it to become part of your lifestyle.
While fads can be nice, they’re not going to give you the long-term health results you want.
So get your head right. Be patient, be realistic, and don’t forget to love yourself along the way. In due time, who knows… you might just come to truly love the burn…
Medically Reviewed By:
Dr. William A. Cooper
William A. Cooper is the former founding Medical Director of Cardiovascular Surgery at WellStar Health Systems in Marietta, Georgia, and Associate Professor of surgery at Emory University in Atlanta, Georgia.
