Doctors and exercise experts agree that the percentage of body fat you carry around is more important than how much you weigh. (Additionally, muscle–which is “healthy” tissue–weighs more than fat, though it takes up less space.
So, the bathroom scale isn’t the best measure of your health and fitness.
A body composition test measures what percentage of your total weight is body fat. Everything else is lean body mass (muscles, bones, ligaments, tendons, skin and organs).
How Much Body Fat is Too Much?
Of course, you do need some body fat, to help carry on normal body functions. For instance, fat helps protect your internal organs from injury. However, a high percentage of body fat can lead to heart disease, diabetes and other illnesses. Experts recommend men carry at least 5 percent body fat; women should carry at least 12 percent. But those are just bare minimums for maintaining health.
The recommended body fat level for most men is around 15 percent. For women (who have higher body fat levels) a 22 percent range is considered healthy. Generally speaking, the more fat you carry (above the recommended levels), the worse shape you’re in. Men usually carry their body fat in their abdomen; women carry fat in their arms and their thighs. And statistics show that Americans are increasingly carrying far too much fat.
In 1996, the Journal of the American Medical Association reported that–between 1980 and 1991 an additional 8 percent of American population became over fat. By 2011 the percentage of over weight Americans has hit 68 percent. This means that 7 out of 10 Americans are now over weight or obese. The percentage of children that are over weight or obese is between 30 and 40 percent (depending on ethnicity and gender). According to the U.S. Surgeon General Office the over 300,000 people are dying every year as a result of being too fat. From diseases to heart attaches to actually choking to death. It is unhealthy to be fat.
The reasons given for these loses in “the battle of the bulge” are simple: the American people– adults and kids–are eating too much and not getting enough exercise. Fad diets are not helping, though Americans spend an estimated $40 billion a year on trying to control their waistlines. Statistics show that as much as 95 percent of those people who go on a diet regain all their weight (meaning body fat) back, often times increasing their body fat levels.
If you are concerned about your percentage of body fat, or that or your children, you should seek the guidance of a physician in planning an exercise program and low-fat diet. Under no circumstances should you put children on a diet without the advice of a doctor.
How We Lose Muscle, and Gain Fat
One of the major problems for inactive adults is the fact that–without regular weightlifting (resistance training) of some kind–the muscles you were born with and develop through your active teens and twenties, will rapidly start to be replaced by fat.
As a general rule, inactive women and men start losing muscle at the rate of half a pound a year. This half-pound annual loss of muscle also sees about a pound and a half of fat gained each year. Scientific studies have shown it does not matter if you’re doing regular aerobics, or if you overall body weight remains the same, you will be losing muscle and gaining body fat as yo approach middle age.
By the time you reach 70, most people will have lost about 30 percent of their muscle, unless they have taken steps to prevent (or reverse) the atrophy of their muscles.
Resistance training is the only way to maintain and re-build muscle. For every pound of fat you replace with muscle, your body will burn about 50 extra calories a day, even when you are at rest. An additional benefit of weightlifting is the strengthening of bones (part of your lean body mass), which helps guard against osteoporosis.
Where to Get Tested
If you are interested in getting a body composition test, talk to your doctor, or someone at a sports clinic. They routinely measure clients’ body composition, using a variety of methods.
Many doctors and professionals often measure body fat by using hand-held calipers. A hydrostatic test entails submerging clients in a pool for “underwater weighing”. And Magnetic Resonance Imaging (an MRI) measures fat and muscle by taking X-ray like “pictures” of soft body tissues, muscle, and bone, rendering each of these in different tone, or colors.
The most sensible approach to reducing your percentage of body fat is do eat a healthful, low-fat diet, and to adopt a regular exercise program that includes building and maintaining your muscles.
Maturitas. 2009 May 20;63(1):79-83. Epub 2009 Apr 21.
Whole-body vibration augments resistance training effects on body composition in postmenopausal women.
Fjeldstad C, Palmer IJ, Bemben MG, Bemben DA.
Department of Health and Exercise Science, University of Oklahoma, Norman, 73019, United States.
Age-related changes in body composition are well-documented with a decrease in lean body mass and a redistribution of body fat generally observed. Resistance training alone has been shown to have positive effects on body composition, however, these benefits may be enhanced by the addition of a vibration stimulus. OBJECTIVE: The purpose of this study was to determine the effects of 8 months of resistance training with and without whole-body vibration (WBV) on body composition in sedentary postmenopausal women. METHODS: Fifty-five women were assigned to resistance only (RG, n=22), vibration plus resistance (VR, n=21) or non-exercising control (CG, n=12) groups. Resistance training (3 sets 10 repetitions 80% strength) was performed using isotonic weight training equipment and whole-body vibration was done with the use of the power plate (Northbrooke, IL) vibration platform for three times per week for 8 months. Total and regional body composition was assessed from the total body DXA scans at baseline (pre) and after 8 months (post) of training. RESULTS: In the VR group, total % body fat decreased from pre- to post-time points (p<0.05), whereas, the CG group had a significant increase in total % body fat (p<0.05). Both training groups exhibited significant increases in bone free lean tissue mass for the total body, arm and trunk regions from pre to post (p<0.05). CG did not show any changes in lean tissue. CONCLUSION: In older women, resistance training alone and with whole-body vibration resulted in positive body composition changes by increasing lean tissue. However, only the combination of resistance training and whole-body vibration was effective for decreasing percent body fat.
PMID: 19386449 [PubMed - indexed for MEDLINE]
Mechanical equipment for body building has been around for quite some time now. A recent entrant in this field is the Whole Body Vibration Machine (WBV). These machines employ low magnitude and low speed vibrations which are gentle in nature. The principle of the WBV is that the body consists of billions of cells. These cells need individual bundles of energy steadily and on a continuous basis so that they can perform the tasks assigned to them. Normally it is not possible to ensure an equitable distribution of energy to each independent cell. There could be numerous reasons for this. Briefly expressed – our lifestyle prevents us from energizing our body and its individual cells constantly. This results in obesity. A well designed whole body vibration machine, on the other hand, ensures even distribution of energy throughout the body. The WBV therefore, is especially useful for people who are on the go. Research on WBVResearch has been carried out on post menopausal women who naturally tend to develop osteoporosis. Research findings have confirmed that regular use of vibration platforms results in improved hip bone mass density besides muscle strength, both dynamic and isometric. The findings have therefore recommended the use of WBV for prevention of fractures and falls in respect of older women. Advantages of WBV- Brings about a strengthening of muscles, as much as 50% over 3 weeks. – Combats osteoporosis and improves bone density. – An improvement in coordination and the sense of balance. – Reduction of pains in joints and back. – Increases metabolic rate and reduces fat. – Improvement in blood circulation and oxygen absorption. – Reduction in cellulite. – Reduction in blood pressure. – A mood elevator. Creates a feeling of well being. – Raises testosterone levels. The CostThe cost of a portable model WBV can very based on the features and the design complexity. Contraindications- Pregnant women. – Those with medical restrictions. – Those who have had surgery recently or implants in joint, foot, hip or knee.
Will these ads and billboards work? New York City has launched a campaign in an effort to get peoples attention and raise awareness about obesity. The ads show human fat being poured out of a coke bottle. It got my attention.
One 8oz soda per day for a year constitutes 39 lbs of sugar consumed, disgusting!
What causes Food Cravings?
Food cravings are a complex combination of emotional, biochemical and hormonal factors. Blood sugar is the predominate reason for food cravings but hormones and emotions also play their part. One theory is that our bodies are “asking us” to remedy a nutritional deficiency, but that theory doesn’t explain why most of us crave donuts and potato chips instead of kale or broccoli. Whatever is causing your food cravings, here are some sure fire ways to help you handle the urge to over eat.
1) Never Skip Meals
Don’t drastically cut your calorie intake. You need to eat enough to maintain your ideal body weight, please don’t go on any kind of starvation diet, they will only make your fatter! Eat small meals and snacks throughout the day instead of eating three large meals, this helps avoid the temptation to snack on bad foods. Eat enough protein to regulate your insulin levels.
2) Exercise Daily
Exercise increases endorphins and serotonin and that will cut down on your food cravings. Mood can have a serious effect on how much we gobble down so getting daily exercise is vital to managing a healthy weight. Try to get at least 30 minutes of physical activity every day to keep you happy and in control.
3) Get Enough Sleep
Inadequate sleep triggers food cravings. Recent studies have shown that the link between sleep deprivation and weight gain may be greater than previously thought. There are several studies that make a connection between important hormones and proper sleep. You can increase your fat burning capabilities and reduce your cravings by getting enough sleep. Try to get 7-8 hours every night.
4) Eat Whole Foods
Eating whole foods provides more vitamins, minerals, fiber and antioxidants to your diet. If your body’s getting the proper nutrition, it’ll go a long way towards reducing food cravings.
Fruits, vegetables, nuts, grains, seeds and sustainably raised meats, in their natural form and unprocessed are considered whole foods. Buy foods that are fresh rather than canned or frozen whenever possible. The sooner you consume the foods from where they originate the more nutritional value they have. Shop at your local farmers market!
5) Always Have Breakfast
Breakfast gives your body a much needed metabolism boost in the morning. Try to eat within a hour of waking up. Stay away from sugary cereals, pastries, and white breads because they’ll leave you hungry and tired within a couple of hours. Eating a breakfast high in protein and fiber will keep you satisfied the longest.
6) Mange Your Stress
Stress is a huge factor in over eating. Stressful days promote patterns of skipping meals and then overeating, which leads to a roller-coaster ride of energy peaks and valleys. Our emotions, moods and focus follow our glucose levels. No matter how tempting that candy bar is, it will only lead to more fatigue and stress. To keep your energy up and your stress level low, you’ve got to eat the right foods. Eat light and eat often.
7) Drink Lots of Water.
Maintaining a high level of hydration throughout will help stop food cravings and the urge to drink something sugary. Feeling thirsty can lead to us to eating when all our bodies really want is water.
8) Eat Good Fat
Fat is essential and it’s an integral part of every cell in our body. Fat comprises about a third of our brains. Eating fat is fundamental to our health and well being. Among its many roles, fat is crucial to maintaining adequate hormonal balance, stabilizing blood sugar, increasing immunity, supplying energy, and controlling hunger. Examples of good fat are olive oil, coconut oil, nut and seed oils and real butter.
9) Don’t Eat Bad Fat
Trans-fats, hydrogenated fats and interesterified fats (which is another high processed and chemically altered fat). These fats have been chemically restructured and our bodies can’t metabolize them. These fats build up as cellular debris and can eventually damage cells and disrupt their function. Processed fats can increase our food cravings and make us fatter. Read the label on processed foods such as crackers, chips, dressings and baked goods to make sure these fats are not in the list of ingredients.
10) Keep Your Kitchen Stocked with Fresh, Organic Fruits and Vegetables.
Start shopping more wisely. Some careful planning will go a long way towards reducing the amount of calories you consume at home when your defenses are down. Toss the junk food and restock your cupboard and fridge with nuts, cheese, fruits, vegetables, chicken, fish and other whole foods.
The bulk of your grocery basket should be filled in the produce aisle! When you get those cravings grab a piece of fruit or some veggies.
11) Stop Drinking Diet Soda
12) Wait, Think Moderation.
A craving generally lasts only 8 to 14 minutes. If you are truly hungry this advice is not for you…go eat! But if you’re craving that 3rd piece of pizza, just wait it out. Refusing to give in to a craving will feel somewhat uncomfortable but it will pass, it means the difference between success and failure in maintaining a healthy body weight.
13) Eat Organic
Eating organic provides our bodies with the nutrients it needs and wants. I know I would rather have my food grown in live soil, full of micronutrients, than dried up, chemical laden soil. Most industrial agriculture is pretty scary. Foods grown in rich earth gives us more of the nutrients our bodies need, keeping all our systems in balance, including the endocrine system which help with cravings.
14) Eat Enough Protein.
Inadequate amounts of protein can result in cravings in between meals. Include eggs, yogurt, milk or nuts at breakfast for a protein boost. For the rest of the day try to incorporate some meat, fish, tofu, beans, cheese or chicken into every meal.
15) Eat a Healthy, Sweet Treat
It’s okay to give into a craving for something sweet. Have a protein shake, whole wheat toast with jam or honey, fruit or yogurt.
16) Eat Dark Chocolate
Dark chocolate is believed to release brain chemicals that aid with fighting depression and it satiates our appetites, reducing food cravings. Independent studies show that dark chocolate has tremendous health benefits. People with food cravings may benefit from the healthy flavanoids and antioxidants found in dark chocolate. Flavonoids also help relax blood pressure and balance certain hormones in the body.
17) Beware of Alcohol
Not only is alcohol filled with empty calories, it can increase your appetite. It is hard to tell when your body is full after you become a bit tipsy. Alcohol also relaxes that willpower of yours, which makes you even more likely to go for a second helping.
Fat Tuesday’s here! This is a day to let go and binge on sugary cocktails, beer and some very fattening traditional ‘Fat Tuesday’ treats like Paczki and Jambalaya.
It’s ok to indulge yourself a few days a year as long as you are thinking of the big picture, because that’s what it takes to keep you toned and trim even when you give into temptation. Here are some fun facts to remember that make days like ‘Fat Tuesday’, no big deal.
Muscle burns 50′x more calories than fat. When you replace 5 pounds of fat for muscle, you’re burning an extra 250 calories a day at rest, or 1,750 a week, or 7,000 a month, or 84,000 calories a year! Some quick math… that translates into 24 lbs. Just imagine if you replaced 10 lbs of fat with muscle, you would be burning nearly 50 lbs of fat worth of calories a year.
So who care about a few indulgent days, enjoy!
My friend sent me this link about the 20 worst foods in 2009. I’ve always been amazed at these column’s in Men’s Health magazine and it’s certainly kept me away from a few restaurants.
It’s hard to believe that a sandwich or an individual pizza can contain more than your recommended daily intake of calories. I’m sure that seeing the calorie count on some of those foods has given people pause before ordering.
Most of this information is fairly obvious. The bad options are always fast food (no secrets there) or one notch above, places like Chili’s, Macaroni Grill and TGI Fridays. These restaurants use the cheapest food available, so they have to drown it in lard, salt and sugar to disguise its quality (Macaroni Grill’s fried ravioli dessert at 1630 calories and 74 grams of fat being a great example of pulling out all the stops) yikes. Even if your only clue was the size of the plates they use, you could assume these meals = gut bomb.
Great examples of why American’s are some of the fattest people in the world:
One order of Tam’s Noodles at PF Chang’s has as much fat as 42 Krispy Kreme donuts.
TGI Friday’s pecan chicken salad at 1390 calories! This is supposed to be the healthy choice.
Worst burger award goes to Chili’s Smokehouse bacon cheese burger, with a mere 2,040 calories and 150 grams of fat.
Ahhh, what will be on next years list? No doubt it will be a shuffle of the same restaurant chains, all competing for worst place prize.
Have you also noticed that the ‘Eat That’ instead recommendations are usually just smaller versions of the same crappy, processed food? Maybe some year they’ll come out with a list of truly good recommendations. How about something fresh? organic maybe? Home cooked meal? Just sayin’
You can go with this…………………………………….. or you can go with that.
Get busy. Many people convince themselves that they’re hungry when they are actually just bored. If you find yourself eating because there is nothing else to do, put yourself to work.
Fructose doesn’t register in the body metabolically like glucose (sugar). Real sugar kicks off a cascade of biochemical reactions that increase insulin, enabling sugar to be used for energy. Sugar also releases a hormone (ghrelin) that regulates appetite and fat storage. If you eat sugar, your body recognizes it and converts it into energy but not so with Fructose! Fructose doesn’t stimulate insulin production, leptin or ghrelin…all the hormones and chemicals that send signals to your brain that you’re satified. 