Body Composition + Health Optimization

WHY IT MATTERS: Body composition is the ratio of fat, bone, and muscle in our bodies. Measuring it is not the same as measuring body weight; in fact, measuring body composition is an even more well-rounded metric for your overall health.

By understanding your body composition and how it impacts your overall health, you’re taking a critical first step in your health optimization journey.

Here, we’ll examine body composition from a general perspective, compare visceral fat, body fat, and muscle mass; and explain why it all matters.

Measuring Body Composition

Measuring body composition begins with differentiating fat from fat-free mass. Although our bodies require some fat to function properly, too much of the wrong kind of fat can lead to an increased risk of health issues.

Body composition is measured as a percentage of the body’s fat, bone, and muscle, and optimal levels vary based on specific factors like:

• Gender

• Race

• Age

• Hormonal status

Generally speaking, Partnered Marek Health Provider, Jessica Raymond N.P. suggests aiming for a body composition between 10-15% body fat for males. For women, we typically consider 18-24% optimal. 

Where to Start

An easy way to track your progress is to invest in a body composition scale or service. These tools utilize bioelectrical impedance to send subtle currents throughout your body to measure and assess your body’s composition.

We recommend getting a DEXA scan for a more precise measurement than at an at-home scale. You can find locations near you over at: https://www.dexascan.com/pages/locations 

Visceral Fat vs. Body Fat vs. Muscle Mass

To understand body composition, it’s important to distinguish between its three components: visceral fat, body fat, and muscle mass. 

Visceral Fat

Visceral fat is a type of body fat that surrounds your organs within the abdominal cavity. A certain level of visceral fat is essential for safeguarding organs, but too much can increase your risk for diabetes, heart disease, stroke, and other major health issues.

Body Fat

The more common body fat lives directly beneath the skin. It acts as a protective layer of padding for bones and muscles, assists in the function of blood vessels and nerves, controls body temperature, and helps attach the skin to muscle and bone. 

Like visceral fat, too much body fat hinders health optimization. Excess body fat is less harmful and typically easier to shed than visceral fat.

Muscle Mass

Muscle mass is simply the percentage of muscle in your body in relation to overall body composition. Compared to visceral fat and body fat—both are critical in smaller amounts—muscle mass is an essential aspect of any health optimization journey. Growing your muscle mass not only helps you become stronger and healthier, it can help you shed excess body fat more efficiently, too. 

Body Composition > Weight Loss

We know that the most common goal for people embarking on a health journey is to lose weight, and we want to challenge that.

Depending on their weight loss approach, many people will lose muscle mass while dropping pounds. Of course, one pound of muscle mass and one pound of fat may weigh the same, but they differ in density. Muscle mass is firmer and leaner, while fat occupies significantly more volume in the body. 

Body composition is not about weight loss or physical appearance. Instead, an optimal body composition is a signal of health and longevity. With this in mind, focus less on overall pounds lost and more on gaining muscle mass and shedding excess fat. This body recomposition will still help you achieve the results you want while helping you lower your risk of serious health concerns.

Ideally, we suggest aiming for body recomposition over weight loss. 

Achieving Body Recomposition

Body recomposition refers to changing the composition of your body. If your fat levels are higher than they should be, the goal is to shed fat without losing muscle. Some strategies to achieve body recomposition include:

• Increasing protein intake

• Adding strength training to your exercise routine

• Adjusting your diet to prioritize nutrient-rich food over calorie-dense food 

Schedule a free discovery call today and take the first step in optimizing your health.

Disclaimer: This blog post is intended for informational purposes only and should not be considered medical advice. Consult with a healthcare professional before making any changes to your wellness routine.