Compassionate Guide to Balance, Strength, and Wellness

Achieving Your Healthy Weight | A Compassionate Guide to Balance, Strength, and Wellness

| 12 min read

At Compass Health Services, we believe your body is not a problem to be fixed – it’s an intricately designed system built to be supported, nourished, and treated with the best care. If you’re someone who is exploring what it means to reach or maintain a “healthy weight”, one of the most important mindset elements to shift is constantly looking at the scale. Healthy weight isn’t only about the number that shows up when you weigh yourself. You could be at a “healthy weight” and still be dealing with health complications, inflammation, pain or discomfort if there are other things going on within your body.

This is where looking at the full picture of your wellness, from your nutrition, to your muscle-to-fat ratio, to how you feel moving through life each day, should be the main focus when it comes to achieving a healthy weight.

Whether you’re rebuilding your strength after a tough season, managing a chronic condition, or simply want to feel more energized, mobile and “at home” in your body, this guide is here to help you understand what “healthy weight” really means, and how you can move toward it – without shame, extremes, or confusion.

Let’s face it, there is an overflow of information out there, and it can be overwhelming trying to figure out the best course of action to take, which is where working with a knowledgeable and specialized professional is encouraged.

But for now, let’s take a gentle look at what achieving a “healthy weight” can really look like.

What Is a Healthy Weight, Really? (Hint: It’s Not Just the Number on the Scale)

The number on the scale only tells us a teeny-tiny piece of the story. What truly matters is how your weight is distributed and how your body is functioning with it. Here’s what we need to focus on:

Unhealthy Weight Indicators May Include:

  • Excessive fatigue, brain fog, or shortness of breath during mild exertion
  • Consistent inflammation or joint discomfort
  • Low energy or mood irregularities
  • Visceral (belly) fat that may surround internal organs
  • Rapid or extreme weight gain/loss

Healthier Indicators to Look For:

  • A balanced fat-to-muscle ratio for your height and age
  • Ability to move with ease, flexibility, happy joints, and good stamina
  • Steady energy throughout the day (without caffeine stimulants or crashes)
  • Consistent digestion and elimination, restful sleep, and mental clarity
  • Lower blood pressure, stable cholesterol, and blood sugar levels

With that in mind, receiving a private Nurse Practitioner-led assessment can also give you a clearer picture of these details and help you better understand what your healthy weight range may be, based on you, not a one-size-fits-all chart, because no bodies, lives, or experiences are the same.

Understanding Fat VS. Muscle | Why the Difference Matters

Something many people are surprised to learn is that muscle has a higher density than fat, meaning it takes up less space but weighs more. This can explain why someone who may weigh more on the scale can still look leaner and feel stronger, especially if they have a higher percentage of muscle mass.

Beyond appearance, muscle plays a crucial role in overall long-term health. It helps us to use up more calories even when we’re resting, supports joint and bone health, improves mobility, and contributes to strength and independence, especially as we age. So, while the number on the scale might seem higher, having more muscle and less fat is often a sign of better overall health, depending on your unique situation.

While everyone’s body is different and individual health needs should always be taken into consideration, having a general reference point can help you better understand what a healthy weight range looks like. So, let’s take a quick look!

Here’s a helpful baseline:

Women: 21–33% body fat
Fun fact: Women are meant to carry more body fat than men – it’s a biological superpower. This extra layer of necessary fat supports everything from hormonal balance to fertility and long-term health.

Men: 8–24% body fat
Men typically have less body fat due to differences in hormones and muscle mass distributed differently. This lower range helps support energy, metabolism, hormone balance and overall physical performance.

It’s important to remember that weight alone doesn’t tell the whole story.

For example, two individuals can weigh the same but look and feel very different based on how their fat and muscle are distributed – in fact, height also plays a key role in that visual and metabolic difference.

Here at Compass Health Services, we take a thoughtful, individualized approach towards helping our clients reach their healthy weight goals. We use professional tools to assess your lean muscle mass, visceral fat (the type of fat that surrounds the internal organs), and overall metabolic health – all in a supportive, judgment-free environment. Our goal is to give you a clear understanding of your body so you can make informed, personalized and empowered choices.

Diet & Exercise | Rebuilding From the Inside Out

In today’s fast-paced, instant gratification-filled world, it’s easy to fall into the “eat less, exercise more” mindset, chasing the quick fixes for those instantaneous results. While calorie deficits and intense workouts can sometimes deliver short-term changes, they’re not always the most sustainable starting point, especially for those who may be new to their wellness journey.

In many cases, this approach can truly backfire, leaving the body more stressed, depleted, and inflamed than before. Sustainable health is about nourishment, rhythm, and working with your body, not against it – especially if you’re already starting from a place of stress, burnout or pain.

Here’s a different perspective and supportive way to begin:

  • Nutrition First: Focus on anti-inflammatory, whole-food meals that help regulate blood sugar and support your gut health. Think leafy greens, lean proteins, healthy fats (good fats are essential for overall health and brain function), and fibre-rich vegetables.
  • Intentional Movement: Start with low-impact bodyweight strength training, walking, stretching, dancing or yoga. These forms of full-body movement support bone density, cardiovascular health, and muscle growth, without putting stress on joints or your adrenal system. If your body is already holding stress, adding rigorous activity isn’t going to assist; it will impair you instead. Start slow, start gentle and work your way up so it’s not a shock to the system. 
  • Consistency Over Perfection: It’s more effective to move your body 15-30 minutes each day than to burn out in one long, and sometimes punishing, session.

Measuring Progress | The Mirror Isn’t Always All Knowing

If you’re on a weight wellness journey, we encourage you to track your progress in ways that highlight and celebrate your achievements, no matter how small they may feel in the moment. Even if physical changes aren’t immediately visible yet, noticing how you feel, acknowledging your consistency, and recognizing all the small improvements along the way are all meaningful signs of success. Progress isn’t always about what you see – it’s often about what you feel and how far you’ve come.

Here’s how to keep yourself on track:

Health Log or Wellness Journal Prompts:

  • How did my body feel today? (energy, mobility, aches)
  • Did I nourish myself with real, whole foods?
  • Did I drink enough water or eat hydrating foods? Tip: Add a pinch of Celtic sea salt to your water for deep cell regeneration and electrolyte nourishment.
  • Did I sleep well, manage stress, or move my body?
  • Any mood or mental clarity shifts?

Tracking these details over time gives you insight into what actually works for your body – and helps you build a strong relationship with your health that’s rooted in kindness and facts, not criticism.

Beyond the Scale | What Else Matters?

Now, if you’re really ready for a deep dive, here are some metabolic markers that give a deeper picture of your overall health and can help identify if you’re at a healthy weight:

  • Blood Sugar Levels:
    Fasting glucose under 100 mg/dL and hemoglobin A1c (which reflects your average blood sugar levels by measuring how much sugar is attached to the protein in your red blood cells) below 5.7% indicate balanced blood sugar control.
  • Cholesterol – Especially HDL (the “good” cholesterol):
    HDL should typically be above 50 mg/dL for women and 40 mg/dL for men to support heart health. Keep in mind, not all cholesterol is unhealthy; in fact, our brains require it in order to function at optimal capacity, so make sure you’re supported by someone who truly understands the inner workings of our biological systems.
  • Blood Pressure:
    A healthy reading is typically 120/80 mm Hg or lower.
  • Triglycerides:
     These are fats in your blood. Ideally, triglycerides should be under 150 mg/dL.

Keep an eye out: If multiple markers are out of range – like elevated blood sugar, high blood pressure, or low HDL cholesterol – it may be a sign of metabolic imbalance. The good news? With the right personal care plan with expert guidance, these markers can be improved through lifestyle changes.

The Compass Health Approach | No Guilt – Just Guidance

Your body’s “health” is as unique as your fingerprint, and you should always feel supported and honoured for your body’s unique makeup and requirements. 

Our Alberta-based, Nurse Practitioner-led team specializes in private healthcare services in Calgary, supporting individuals with personalized assessments, chronic care plans, and preventative strategies that work with your unique lifestyle, not against it.

Whether you’re just beginning your journey or simply looking for clarity on how to support your current weight and energy levels, Compass Health Services is here to walk beside you along your path.

Ready to Discover Your Healthiest Weight – AND Feel Better in Your Body?

Book a private consultation with one of our Canadian-trained Nurse Practitioners. During your one-on-one visit (in-person or virtual), we’ll take the time to truly understand your unique health story – your goals, your challenges, and what matters most to you. From there, we’ll curate a personalized, science-backed plan that supports your physical, emotional, and long-term wellness in a way that’s best for YOU.

Connect with us today to start your health journey with the best support, from day one