Dr Nick Fuller
Leading Obesity Expert at the University of Sydney and founder of Interval Weight Loss.
One of the biggest debates in the health world today is whether it’s actually possible to be overweight and still healthy. Often discussed under the idea of being ‘fat but fit’, this question has sparked decades of research, with studies both defending and challenging the notion.
At the core of the discussion is this: can someone who’s overweight or obese, but physically active, still be considered metabolically healthy? In other words, can their blood pressure, cholesterol, and insulin levels all be within a healthy range despite carrying extra weight?
As a health professional and obesity specialist, my answer tends to surprise people: yes, I believe it’s entirely possible to be overweight and healthy. Here’s why.
As I’ve explained before, when discussing body mass index (BMI), your weight alone doesn’t paint a complete picture of your health. While being overweight can raise your risk of issues, such as heart disease, diabetes, stroke, and certain cancers, research has shown that disease risk is often tied more closely to body fat composition and fat distribution than to total body weight.
While BMI calculators can give a rough estimate of body fat, they fall short as a true measure of health. That’s because they don’t show where fat sits in the body.
Carrying too much visceral fat, the kind that builds up deep in the abdomen around vital organs, raises the risk of serious health problems. In contrast, fat stored around the hips is generally less harmful.
It’s also worth remembering that muscle weighs more than fat, which is something BMI can’t account for.
So, if your BMI labels you as overweight or obese but you’re physically active, eat well, and store most of your fat around your hips rather than your abdomen, you might actually be in better health than someone with a ‘normal’ BMI who doesn’t exercise or maintain a balanced diet.
Many people assume that being overweight automatically means being unfit, but that’s not necessarily true. What really determines your fitness is how active you are, not what you weigh.
In fact, several studies using exercise tests have shown that plenty of overweight and obese individuals have excellent cardiovascular fitness and strong muscles. The key difference? They move their bodies regularly.
No matter your size, consistent physical activity improves fitness levels. Unfortunately, more than half of Australians don’t meet the recommended 30 minutes of exercise five days a week, which is the bare minimum to maintain health and longevity, let alone assist with weight management.
It might sound simple, but it’s our habits, not our weight, that define our health.
While it’s important to understand how weight and health interact, we can’t overlook the many other factors that contribute to overall wellbeing. Regular exercise, a nutritious diet, stress management, and quality sleep all play major roles in keeping us healthy.
No matter what the scales say, there are practical steps you can take right now to improve your health and feel better day to day.
There’s no denying the incredible benefits of movement. Exercise doesn’t just boost heart health; it strengthens muscles, enhances mobility, lowers stress, and improves both sleep and energy levels.
The best kind of exercise is one you actually enjoy. Whether that’s dancing, swimming, cycling, or walking, consistency matters more than perfection. Keep things interesting by mixing up your routine; doing the same workout every day can quickly lead to boredom and burnout.
You should also look for opportunities to move more in everyday life. Modern sedentary habits are taking a serious toll on our health, with some experts suggesting that just one week of inactivity has a similar impact as smoking 20 cigarettes.
Adding more incidental activity can be simple: take the stairs instead of the lift, park a bit farther from your destination, or ditch the robot vacuum and do the housework yourself. Every bit of movement counts.
Sleep is one of the most underrated pillars of good health. Getting the recommended seven to nine hours each night can have a major impact on your wellbeing.
The good news? A few small tweaks can dramatically improve your sleep quality. Start with the ‘no blue light after twilight’ rule. Switch off your devices earlier in the evening to allow your body to produce melatonin, the hormone that helps you fall asleep naturally.
Stress is a silent health disruptor. It can lead to unhealthy eating patterns, poor sleep, and even chronic conditions like high blood pressure.
And despite popular belief, alcohol isn’t an effective stress reliever. Instead, try proven stress-busters like exercise, mindfulness, or meditation. These activities not only calm the mind but also strengthen the body’s resilience over time.
Want to understand how stress impacts your body on a deeper level? Read our article on How Stress Hormones Affect Weight Loss to see why managing stress is key to long-term health and weight stability.
Your weight plays a role in your overall health, but it’s far from the whole story. You don’t have to fit neatly into the ‘healthy weight’ category to live a healthy life.
What matters most is maintaining habits that support your wellbeing – moving regularly, eating well, managing stress, and prioritising sleep. These are the choices that truly make a difference, whatever your size.
If you’re ready to focus on sustainable, science-backed habits rather than restriction or dieting, the Interval Weight Loss program can guide you step by step towards lasting health at any size. Learn more here.
Dr Nick Fuller is the founder of Interval Weight Loss and is a leading obesity expert at the University of Sydney with a Ph.D. in Obesity Treatment. Dr Fuller is also the author of three best-selling books and his work been published in top ranked journals in the medical field, including JAMA, Lancet and American Journal of Clinical Nutrition.