 [ Symptoms ] how do you decide what is a healthy size and weight [ Disease ] as a physician and expert in fitness and nutrition i am all about optimizing health and well being this issue of size tugs at my doctor is protective instincts e g preventing disease and disability while as a woman i feel deeply for any woman who has ever sobbed while staring at her closet trying to find something decent to wear this issue of what constitutes a healthy size and weight is a hot topic of debate among scientists and experts in the field dr steven blair has championed the notion that it is all about fitness not size while others argue the smaller the better to ensure optimal health and longevity since no one has a solution let me boldly go forward with a few suggestions 1 your size issue must involve health and wellness looking at physical appearance alone without considering overall health and fitness is leaving off half of your best body equation if you are really interested in living life to the fullest that requires you do the work to stay fit and nourish yourself healthfully you want to clothe a healthy happy woman – not just a size 2 know thyself just like you know your size you need to know your other body numbers take a tape measure to your waist if it is greater than 35 you are packing on inner abdominal pounds placing you at higher risk of developing heart disease and diabetes if your body fat is greater than 35 you are at higher risk for breast cancer and potentially ovarian cancer too much weight can also have an accumulative effect on your weight bearing joints eventually leading to arthritis and disability many of my patients are very fit a size 10 14 normal waist size and a good body fat percentage keep in mind the goal is not to be skinny it is to be healthy physically independent and out of the red zone for disease and disability 3 all women need to pay attention to their self care to stay out of the red zone you have got to take care of yourself your mind and body benefit from daily physical activity ideally accruing about 400 cals throughout the day and injecting intervals of intensity as well as healthy nutrition high quality whole foods being mindful of portions and total calories consumed and eating a balanced mealsnack every 3 4 hour through dinner science backs me up on this recommendation which is true for men and women alike 4 women need attractive enjoyable clothing options to live and exercise in when a woman is beginning her journey toward improving her lifestyle habits she wants to feel good about herself better larger size 16 and over clothing options help her accomplish that goal many of my patients often call these clothes “transitional ” as a woman gets more active and pares away more excess body fat she will transition to other clothing which may end up being size 12 14