You can exercise all you want, but unless you are eating a balanced diet designed to reduce fat and increase lean muscle, you are likely to end up feeling frustrated. Healthy eating is more important than exercise (although exercise is very important as well). Exercise builds muscle, but a diet rich in all the necessary components builds healthy tissues, organs, muscles, and bones, as well as giving you a healthy, glowing appearance.
What is Body Composition?
Body composition can be defined as everything you are that makes up your body weight. Some people have a tendency towards a leaner body composition, while others struggle with a more dense body composition. If you are overweight, your body composition has a higher ratio of fat, while the opposite is true if you are underweight.
Striking a healthy balance is important. Many “fad” diets claim to help you lose weight by cutting out components of a healthy diet necessary for your body to function properly. While these diets may help people lose weight initially, they are often not healthful, and may even be harmful if carried to the extreme.
How is Body Composition Measured?
The most common and easiest method to calculate your body fat percentage is to calculate your BMI (Body Mass Index), which is calculated from your height and weight. Although this measurement is indirect, it has been found to be a fairly accurate gauge of body fat. People at extremes (very, tall, very short, athletes with higher muscle weight) may not find their BMI to be accurate, but for most “ordinary” people it suffices.
What is the Ideal Body Composition?
Your ideal weight and composition of body fat versus lean muscle mass is dependant on your age. The minimum percent of body fat considered safe to maintain good health is 5% for men and 12% for women. Below these levels, health issues may develop. Most people in the U.S. fall somewhere between 15 to 25%. When your body fat percentage is higher than 25% for men and 32% for women, you may suffer from diseases associated with obesity, such as diabetes, heart disease, and high blood pressure.
How Can I Achieve My Ideal Body Composition Through Diet?
The following are some tips to help you accomplish your goal, while still including the components of a healthy diet:
- Incorporate more fruits and vegetables into your diet- Choose a good variety of fruits and vegetables each day. Aim for two cups of fruit and 2 ½ cups of vegetables. Raw vegetables are generally better for you, as vegetables lose much of their nutritional value when cooked.
- Choose whole grains- Where possible, choose enriched or whole-grain products.
- Choose low-fat milk products- Dairy products contain elements you need, but choosing low-fat products helps you avoid extra fat and calories.
- Choose lean meats- Chicken and fish contain protein and other nutrients necessary for health, but also contain less fat than red meats.
- Choose your oils wisely- Limit your intake of oils high in saturated fats or trans fatty acids.
- Limit your sweets- Don’t deprive yourself of the things you enjoy; instead, moderate your intake. For healthy snacks, try raisins, nuts, yogurt, cheese, fruit, or whole-wheat crackers.
- Eat smaller meals more often- Americans tend to eat three meals a day or less. Eating smaller meals more often helps to keep you feeling full and helps you to avoid over-indulging when your body is starved.
Although some form of physical activity should be a daily part of your life, eating a diet rich in the nutrients your body requires will ensure good health and a youthful, healthy appearance.
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