Many people think that they can judge their health based solely on the number they see when they step on the scale. A lower weight must mean a healthier person, right?
In actuality, weight is not the best measure of health at all. Consider two men standing next to each other. One is a body builder and the other is an obese couch potato, but both of them are six feet tall and weigh 240 pounds. This example shows that the number on the scale is not the best depiction of health. Instead of using weight, body composition is a much more accurate reading of fitness.
What is Body Composition?
Body composition is determined by using fat-free mass and body fat. Fat-free mass includes the weight of a person’s blood, water weight, bones, organs, muscles, and other tissues. The remaining weight of the body is composed of body fat. Many people think of body fat as the extra weight being carried in the midsection or on the hips, but the human body actually needs a certain amount of fat to be healthy. This necessary fat is called essential fat and is responsible for protecting organs, regulating hormones, and storing energy for the body.
Women require about 12% of their body composition to be essential fat, while men require only 4%. Any additional fat on top of this essential fat percentage is considered non-essential fat. For women, a total body fat percentage of between 12% and 31% is considered healthy, and for males between 4% and 24% is considered healthy.
When considering overall health, body composition is a more accurate way to judge progress. Even though overall weight may remain constant, positive results are seen when fat percentage decreases and muscle, or fat-free mass, increases.
How to measure your body composition？
Want to know your body composition, you can get yourself a BodyPedia Smart Scale to help you. BodyPedia Smart Scale has been proved to be the first accurate smart scale for body compositions. It can help you target improvement areas, develop effective training, adjust diet, set attainable goals and track changes of body composition over time for success.
How to Improve Body Composition
Exercise is one of the best ways to improve body composition. During exercise, the body breaks down fat cells to use as energy for the body. The muscles in the body also get stronger after exercise. After a workout, the body adapts to the exercises and builds muscle so that it can perform better during the next training session. By building muscle and burning fat, body composition will improve.
The Keto Diet
Consuming the proper foods is also critical to improve overall health. The ketogenic diet excels at improving body composition by lowering the body’s fat percentage. It limits the number of carbohydrates entering the body. Because of this, the body is forced to break down fats for energy instead. When fats are broken down, they are turned into ketones that can be used by the body as energy.
The ketogenic diet consists of foods that are high in protein and fat and low in carbohydrates, and the body can take days to weeks to adapt to it. Once the body is functioning almost entirely on fats, it can utilize its fat stores efficiently, reducing overall body fat percentage. This diet has many other benefits as well including increased energy, reduced hunger, improved physical performance, and increased mental sharpness.
Strive For a Healthier Lifestyle
Taking the proper steps to ensure a healthy body is very important. Two of the most important factors to improve overall health are exercise and diet. Proper exercise regimens will aid in gaining muscle and reducing fat, leading to a lower body composition and a higher fitness level. Diet is equally important, and a proper diet like the ketogenic diet can force the body to burn off unwanted fat cells and leave the body high-functioning and healthy.