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

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

3. 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

4. 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

5. 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.

6. 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)

7. Electrical Impedance
Under Water Weighing
Bod Pod
Skin Fold
Calipers

8. 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

9. 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

10. 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

11. 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

12. 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!

13. 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 ÷ = 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 = = Kg
2.99 M2

14. Interpreting BMI BMI Risk <18.5 Underweight 18.5-24.9 Normal
Overweight
Class I Obesity
Class II Obesity
≥40 Extreme Obesity

15. 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

16. 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

17. Feasting

18. Short-term Fasting

19. Long-term Fasting

20. 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

21. 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

22. 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

23. 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 Calories per week reduces disease
Over exercising one area of the body does not result in spot reduction

24. 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

25. 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

26. 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

27. 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

28. 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

29. 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

30. 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

31. 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