So we know you can be thin but still have unhealthy fat on the inside, but is the opposite also true? Can you be fat on the outside, but fit and healthy on the inside?

According to this article, it is possible to weigh more than recommended for your height and still be "fit," but determining whether you fit this rule all depends on why you weigh so much. Is it due to carrying more muscle or more fat? Obviously having more muscle is better, and comes with reduced risk of many health conditions like diabetes, cancer, and stroke. Afraid it might be fat instead? Every little bit helps -- exercise can still benefit you, even if the scale is refusing to budge.