Body Composition & Weight Control Module 4.3 Body Composition & Weight Control By Jennifer Turley and Joan Thompson © 2013 Cengage

Presentation Overview Body Composition Body Weight vs. body fat Fat Distribution Combating Obesity (effective weight loss) Diet Planning for Nutrient Adequacy

Body Composition Determination of body weight should be based upon body composition It is important to know the % of total body weight that is fat Values should be considered for maintaining good health, personal appearance, & performance reasons

Healthy Body Composition Lean body mass ~55% of total body weight (muscle is ~70% H20) Essential fat mass 3% body fat- men 12% body fat- women Stored fat mass is variable ~ 15-20% (Additional fat beyond essential fat is stored) Minerals ~4% of total body weight Water ~ 60% of total body weight

Interpreting Body Fat Scale doesn’t accurately provide body fat Body Fat Categories % Body Fat MALE % Body Fat FEMALE Essential Fat 3 12 Very Lean ≤10 ≤13 Lean 11–15 14–19 Physically Fit** 12–15 18–22 Not Fat (Average) 16–19 20–25 Fat* 20–27 26–32 Obese > 28 > 33 *Strong recommendations for fat cell reduction are made when males exceed 20% body fat, and females exceed 26% body fat. **If you are male and less than 12% or a female and less than 18% body fat, you may interpret the result as being physically fit.

Determining Body Fat Underwater weighing (very accurate) Bod Pod (very accurate) Skin fold calipers (the more sights, the better) Bioelectrical impedance (the persons hydration level affects the reading accuracy) Futrex 5000 (more accurate when average body fat) Research Techniques (DEXA, MRI, total body potassium, substance dilution)

Electrical Impedance Under Water Weighing Bod Pod Skin Fold Calipers

Visceral vs Subcutaneous fat Fat Distribution Central adiposity (obesity) has increased health risks: Type 2 diabetes Hypertension High blood cholesterol Dyslipidemia Heart disease Visceral vs Subcutaneous fat

Central Adiposity Android obesity & ‘apple’ shape Determined by waist measurement Male- waist measurement > 40 inches = central adiposity & apple shape. Female- waist measurement > 35 inches = central adiposity & apple shape

Gynoid Obesity ‘Pear’ shape Pear shape is determined by a large hip measurement Subcutaneous fat accumulates around the hips Is not as detrimental to health as visceral fat accumulation in the abdominal cavity

Body Mass Index (BMI) Indicates the healthiness body weight in relation to height Is not an accurate measure of % body fat A BMI ≥ 25 and a waist circumference of >40 inches for men or >35 inches for women places an individual at increased risk for Heart disease, Hypertension, Dyslipidemia, & Type 2 diabetes

Calculating BMI BMI = Weight (Kg) Height (M)2 Conversions: Kg = Pounds ÷ 2.2 M = Inches ÷ 39.37 Don’t forget to square the height in meters or your math will falsely indicate obesity!

Example BMI Conversions: Kg = Pounds ÷ 2.2 M = Inches ÷ 39.37 John weighs 182 pounds and is 68 inches tall, What is his BMI? 182lb ÷ 2.2 = 82.73Kg 68 inches ÷ 39.37 = 1.73 Meters 1.732 meters = 2.99 Meters squared (M2 could also be calculated as 1.73 x 1.73 = 2.99 Meters squared) John’s BMI = 27.7 = 82.73 Kg 2.99 M2

Interpreting BMI BMI Risk <18.5 Underweight 18.5-24.9 Normal 25-29.9 Overweight 30-34.9 Class I Obesity 35-39.9 Class II Obesity ≥40 Extreme Obesity

usually do not result in Combating Obesity Surgery: Lipo-suction Intestinal resection Gastric bypass Gastric ban Drugs: OTC & prescribed These methods can be health threatening & usually do not result in long-term sustained weight loss and/or a healthy lifestyle

Combating Obesity Diets: Low carb &/or very low Calorie There is 6% success rate for reducing weight and maintaining the weight loss by dieting During prolonged fasting (or low calorie, low carb diets), the BMR declines and lean body mass is used to make glucose for brain, central nervous system, and red blood cell functioning The body chemistry changes under conditions of Feasting & Fasting

Feasting

Short-term Fasting

Long-term Fasting

Weight Control When considering weight loss, it is important to lose the excess fat weight and preserve the lean body mass or muscle The reason for weight loss should be to decrease excess of body fat Fat weight loss is a slow process

Effective Weight Loss Optimal weight loss rate = 1lb/week 1lb of fat weight loss requires a 3500 Calorie deficit A 500 Calorie deficit per day times 7 days/ week produces a rate of weight loss of 1lb/week

500 Calorie deficit/ day 40 minutes aerobic exercise = 300 Calories (preserves LBM, BMR and utilizes stored fat) 22g of dietary fat removed from the diet = 200 Calories Results in: 1 pound per week of body fat lost Preservation of lean body mass A faster rate of weight loss forces the body to use muscle protein to meet the glucose/energy needs of the body

Over exercising one area of the body does not result in spot reduction Benefits of Exercise The DRI for PA = 60 min moderate activity / day Promotes: Cardiovascular fitness Higher HDL levels Lower resting heart rate Lower blood pressure More LBM Flexibility, strength & endurance Healthy body weight Better mental outlook Burning 2000-3000 Calories per week reduces disease Over exercising one area of the body does not result in spot reduction

Making the Changes Incorporating the dietary changes and the exercise behaviors permanently into the lifestyle requires a step process A progressive behavior modification program can facilitate successful lifestyle changes

Behavior Modifications Identify goal (realistic) Identify current behaviors that need to change Identify behaviors that will achieve the goal & reinforce them Commit to change Plan (set realistic small behavior changes into action, rewards) Persist long enough to see results, reinforces motivation Evaluate the progress & modify the plan

Life Long Diet Protocols Greater long term success rates with: Eating a well balanced diet from a variety of foods to achieve nutrient adequacy Incorporating an hour-long exercise program daily Using behavior modification to permanently incorporate desired health behaviors

Nutritional Adequacy To maintain health, the diet provides: Essential nutrients Fiber Energy Should be considered: for each individual diet. In weight loss, weight maintenance or gain diets

Nutritional Adequacy Measured by dietary assessment tools like: Diet Analysis software programs Food Composition tables & databases The Exchange System Used to prescribe & monitor dietary intake Inadequate Intake: < 100% of the DRI Deficient Intake: < 66% of the DRI Risk of Toxicity: > 100% of the UL

Nutritional Adequacy Other factors to consider The diet should be planned to promote health by limiting: Saturated & trans fatty acids, cholesterol, simple sugar, & Sodium Plan intake of Calories from carbs, protein, and fat to meet AMDR

Summary Individuals need to know their body composition (LBM vs. Fat Mass) There are different methods to determine body composition The distribution of body fat affects health (visceral verses subcutaneous fat) References for this presentation are the same as those for this topic found in module 3 of the textbook

Summary BMI is a recommended measure for determining appropriate body weight for height A slow rate of weight loss is suggested to preserve lean body mass while reducing fat mass Lifelong diet and exercise habits should be practiced for optimal body weight, health, and nutrient adequacy References for this presentation are the same as those for this topic found in module 3 of the textbook