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2. 2 Evaluating Your Body Composition It is important to be aware that every method of measuring body composition is to some degree innacurate. If your body fat measurement is borderline for any test, consult a health care professional.

3. 3 Body Circumference The body-circumference test measures girth. Girth The distance around a body part. Term to Know

4. 4 Body Circumference Body fat is stored differently in males and females. In males, body fat accumulates around the waist. In females, body fat accumulates around the hips.

5. 5 Body Circumference To measure body circumference, males should follow these steps: Measure your weight in pounds. Measure your girth at the waistline. Use the body fat percentage chart on page 160 to determine your percentage of body fat.

6. 6 Body Circumference To measure body circumference, females should follow these steps: Measure your height. Measure the girth of your hips at the widest point. Use the body fat percentage chart on page 160 to determine your percentage of body fat.

7. 7 Evaluating Body Circumference Once you have determined your percentage of body fat, you can evaluate your body fat score. If you do not score in the acceptable-to-most- desirable health zones, in Figure 5.10, page 161, try to improve your body composition.

8. 8 Skinfold Measures Another method used to evaluate body composition is skinfold measurement using calipers. Calipers Tweezerlike device used to pinch a fold of skin surrounding adipose tissue. Term to Know

9. 9 Maintaining a Healthy Body Composition Now that you have learned to measure and evaluate your weight and body composition, you need to learn how to achieve and maintain a healthy weight and body composition.

10. 10 Healthful Strategies to Manage Weight These guidelines can help you to improve your eating and manage body weight: Evaluate your needs Be realistic Design a personal plan Become physically active Keep track of your progress

11. 11 Nutrition and Physical Activity The healthiest and most effective method to lose or gain weight is to combine: a healthful eating plan, and a program of regular activity or exercise.

12. 12 Nutrition and Physical Activity To lose weight: Adjust your eating plan by reducing calories and consuming nutrient-dense foods. Nutrient-dense foods Foods that are high in nutrients as compared with their calorie content. Term to Know Increase calorie expenditure through physical exercise.

13. 13 Nutrition and Physical Activity To gain weight: Consume more calories while maintaining your physical activity level. Increase calorie intake by increasing consumption of complex carbohydrates. Eat more than the minimum number of servings from each food group. Follow a supervised resistance-training program.

14. 14 Nutrition and Physical Activity To maintain your weight: Maintain a healthful eating plan. Maintain the same amount of calorie intake. Engage in a moderate level of physical activity.

15. 15 Benefits of Achieving Your Goals Increase your energy Increase your self-esteem Reduce your stress levels Reduce your risk for developing diseases