Body Composition and Weight Control By Jennifer Turley

Presentation Overview • • Body Composition Body Weight verses Body 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% H 20) • 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

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.

Interpreting Body Fat Categories Essential Fat Very Lean Physically Fit** Not Fat (Average) Fat* Obese % Body Fat MALE % Body Fat FEMALE 3 12 ≤ 10 11– 15 12– 15 16– 19 20– 27 > 28 ≤ 13 14– 19 18– 22 20– 25 26– 32 > 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)

Under Water Weighing Electrical Impedance Bod Pod Skin Fold Calipers

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

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.

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 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.

Calculating 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!

Sample Calculation John weighs 182 pounds and is 68 inches tall, What is his BMI? • 182 lb ÷ 2. 2 = 82. 73 Kg • 68 inches ÷ 39. 37 = 1. 73 Meters • 1. 732 meters = 2. 99 Meters squared • (M 2 could also be calculated as 1. 73 x 1. 73 = 2. 99 Meters squared) John’s BMI = 82. 73 Kg = 27. 7 2. 99 M 2 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.

Interpreting BMI <18. 5 -24. 9 25 -29. 9 30 -34. 9 35 -39. 9 ≥ 40 Risk Underweight Normal Overweight Class I Obesity Class II Obesity Extreme Obesity

Combating Obesity Surgery: • Lipo-suction • Intestinal resection • Gastric bypass • Gastric band Drugs: • Over the counter & prescribed

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 Fasting

Long 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 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.

500 Calorie Deficit/Day • 40 minutes aerobic exercise = 300 Calories (preserves LBM, BMR and utilizes stored fat) • 22 g 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.

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 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 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

Life Long Diet Protocols Greater long term success rates with: 1. Eating a well balanced diet from a variety of foods to achieve nutrient adequacy. 2. Incorporating an hour-long exercise program daily. 3. Using behavior modification to permanently incorporate desired health behaviors

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

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.

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.

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

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.

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).

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