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

2. Presentation Overview
Body Composition
Body Weight verses 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 in  12% body fat in 
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. The scale doesn't accurately tell body fat
Body Weight vs. Body Fat
The best way to determine obesity is to determine the % of body fat.
 is too fat if ≥20% body fat.
 is too fat if ≥26% body fat.
The scale doesn't accurately tell body fat

6. Interpreting 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.

7. 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)

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

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

10. Central Adiposity Android Obesity & Apple Shape
Determined by waist measurement.
 waist measurement > 40 inches = central adiposity & apple shape.
waist measurement > 35 inches = central adiposity & apple shape.

11. 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.

12. Body Mass Index (BMI)
Indicates the healthiness of 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.

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

14. Sample Calculation
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 = 27.7
2.99 M2
People with high LBM may have a high BMI but are not obese.
It is a good idea to determine body composition on all individuals who have a BMI that is ≥25 to confirm obesity.

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

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

17. 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

18. Feasting

19. Short Fasting

20. Long Fasting

21. 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.

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

23. 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.

24. Over exercising one area of the body does not result in spot reduction
Benefits of Exercise
It promotes
Cardiovascular fitness
Higher HDL levels
Lower resting heart rate
Lower blood pressure
More LBM
Flexibility, strength & endurance
Healthy body weight
Better mental outlook
The DRI
for PA is
60 minutes
moderate
activity
per day
Burning Calories per week reduces disease
Over exercising one area of the body does not result in spot reduction

25. 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.

26. Behavior Modification
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

27. 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

28. What is Nutritional Adequacy?
The diet provides:
Essential nutrients
Fiber
Energy
to maintain health.

29. When should it be considered?
Nutritional adequacy should be considered for each individual diet.
In weight loss, weight maintenance or gain diets, nutritional adequacy should also be considered.

30. How is it measured? Dietary assessment tools like:
Diet Analysis software programs
Food Composition tables & databases
The Exchange System
Used to prescribe & monitor dietary intake.

31. Applies to all nutrients
How is it interpreted?
All diets (especially weight control diets) need to be planned so that there are no nutritional inadequacies, deficiencies, or risks for toxicity.
Inadequate Intake: < 100% of the DRI
Deficient Intake: < 66% of the DRI
Risk of Toxicity: > 100% of the UL
Applies to all nutrients
with DRIs and/or ULs

32. What other factors should be considered?
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.

33. 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).

34. 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 4 of the textbook