Download Body Composition/Weight Management

Everyone wants to be as attractive and healthy as possible. We are all concerned about
our physical appearance. Today there is an increase in weight loss pills and programs, health
clubs, and different types of aerobic exercise.
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Body Composition
Body Composition- The makeup of body tissues, including muscle, bone, body fat, and
all other body tissues.
Lean Body Mass - Is muscle tissue and other non-fat tissue such as bones, skin, body
organs, ligaments and tendons. This is about 75-85% of our weight.
Fat Mass- Is the amount of fat in our body. This is about 15-25% of our weight
Obese- are those who have an excessive amount of body fat (over 35% for women, over 30% for
men). Average body fat% for women is 15-25% and for men is 10-20%
Ideal body weight-means how much you would weight if you had an appropriate % of body fat.
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Factors that influence body fatness:
Heredity
Metabolism
Diet
Lack of Physical Activity
Early Fatness – Last month of fetal development, or 1st year of life.
TV / Lifestyle-About 38.2 percent of Utah public high school students watch three or
more hours of television per day on an average school day.
Methods of Measuring
1. Underwater Weighing- most accurate.
2. Analysis by electrical impedance- Body fat is tissue that has little electric conductivity.
The Body Fat Analyzer sends an extremely weak electrical current of 50 kHz and 500 µA
through your body to determine the amount of fat tissue.
3. Skinfold Calipers- measurers fold of skin and underlying layer of fat in certain areas.
4. Measurement of body circumference- hips, abdomen, and height.
5. BMI -**BMI = weight (lbs) x 703/height squared (in2)
(In Adults) BMI of 18.5 to 24.9 is considered to be ideal, and anything above this is
defined as overweight. A BMI greater than or equal to 30 is defined as obese.
Importance- More than one-third of adults, or about 78 million people, are obese. Nearly one of
five youths aged 2–19 years are obese.
Obese men live about 7.1 less years on average.
Obese women live about 5.8 less years on average.
Health Hazards
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Breathing Difficulty
Hypertension
High Cholesterol
Sleep Apnea
Respiratory Problems
Surgical Risk
Prone to infections
Social Discrimination
9. Arthritis
10. Diabetes
11. Cancer (many types)
12. High Blood Pressure
13. Heart Disease/Stroke
14. Kidney Disorders
15. Shorter Life Span
16. Pregnancy Problems in women
Vulnerable Stages of Fat Cell Growth:
G.
Last Month of Fetal Development
H.
1st year of life
I.
During Growth Spurt of Adolescence
*As children get fatter, they are increasing the # and size of fat cells they have. In adults, usually
only the size of cells increase.
Creeping obesity- The slow gaining of fat over a period of years.
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Losing Weight
One should try to lose weight by doing it healthy. Exercise and a healthy diet are the best
way to reduce body fat.
Include a weight training program to help stimulate the metabolism.
1.
Food Reduction and exercise- doing both is better than once alone. Weight loss is
mostly fat not lean tissue.
2.
Weight Loss Programs/Pills- Fad diets do not work!!!! Do not lose more that 1-2 lbs. a
week. Many weight loss tactics are false and do not last.
****Increase the calories burned and reduce the calories consumed
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No matter what the reason, successful weight loss and healthy weight management
depend on sensible goals and expectations. If you set realistic goals for yourself, chances
are you'll be more likely to meet them and have a better chance of keeping the weight off.
In fact, losing even five to 10 percent of your weight is the kind of goal that can help
improve your health.
Most overweight people should lose weight gradually. For safe and healthy weight loss,
try not to exceed a rate of two pounds per week. Sometimes, people with serious health
problems associated with obesity may have legitimate reasons for losing weight rapidly.
Myths About Weight Reduction
There is no such thing as spot reduction. You can’t just lose fat on your hips, back, or
stomach. As you exercise and eat right fat will decrease all over your body, not just in
one particular spot.