Category

BIA

Most People Do It Wrong! Here’s the Right Way on How to Measure Body Fat.

By BIA, Blog, Body Composition Analysis

Are you trying to lose weight but not seeing the results you want on the scale? It’s time to take a closer look at your body composition and learn how to measure body fat.

This comprehensive guide provides an overview of various methods for measuring body fat percentage. One of the most precise and convenient options is using InBody devices. By understanding your body fat percentage and tracking changes over time, you can get a clearer picture of your progress and make more informed decisions about your health and fitness goals.

Although InBody’s advanced technology offers one of the most precise measurements available today, it’s worth examining the pros and cons of other methods as well.

1. Body Mass Index (BMI):

Many people believe that measuring body fat can be achieved by measuring their body weight alone. However, they may not realize that fluctuations in body weight may not directly reflect changes in body fat.

While BMI is a commonly used tool that provides an estimate of body fatness based on height and weight, it may not be the most accurate gauge for everyone as it can’t differentiate between weight from fat and weight from muscle.

  • What it is: BMI provides an estimate of body fatness for most people using body weight and height.
  • The formula for BMI is: BMI = weight (kg) / height (m)^2
  • Limitation: It doesn’t differentiate between fat weight and muscle weight.

Body weight measurement

2. Skinfold Calipers:

This manual method measures the thickness of skinfolds at specific body sites. The results can estimate body fat percentage. However, the accuracy varies based on the skill of the person administering the test. While it’s cost-effective, it’s essential to get measurements from a trained professional.

Skinfold caliper for body fat measurement

  • What it is: This method measures the thickness of skinfolds at specific body locations and uses a specific formula to calculate the body fat of the subject.
  • Limitation: Accuracy can be highly impacted by the administrator’s skill.

3. Bioelectrical Impedance Analysis (BIA):

This method, used by InBody devices, sends a small electrical current through the body. By measuring resistance due to fat and lean tissues’ differing conductive properties, the device provides your body fat percentage.

Modern tools like those from InBody have fine-tuned this technology, offering detailed and accurate results. Remember, hydration level and meal timing can impact results, so consistency in test conditions is crucial.

  • What it is: Devices like InBody send a mild electrical current through the body. By assessing resistance, the InBody device estimates body fat percentage.
  • Advantage: InBody offers more consistent and precise results due to its advanced BIA technology.

InBody as one of the method on how to measure body fat

4. Hydrostatic Weighing:

Also known as underwater weighing, this method submerges you in water to compare weights. Due to the difference in density between fat and other tissues, this method can provide a precise estimate of body fat percentage. However, it requires specialized equipment and is not as easily accessible.

Hydrostatic Weighing

Image source: www.verywellfit.com

  • What it is: This method submerges you in water to compare your underwater weight to your weight outside of water.
  • Limitation: This method can be expensive and is not suitable for all patients, as it requires submersion in water and specialized equipment.

5. Air Displacement Plethysmography (Bod Pod):

This innovative method measures body volume by assessing the amount of air displaced in a chamber. While offering a detailed picture of body composition, it can be on the pricier side and necessitate specialized equipment.

  • What it is: Measures body volume by determining how much air is displaced when you’re in a chamber.
  • Limitation: Can be expensive and requires specialized equipment.

Bod Pod as one of the body fat measurement methods

6. Dual-Energy X-ray Absorptiometry (DEXA Scan):

A DEXA scan is considered one of the gold standards for providing information on fat distribution, lean tissue, and bone mineral density. It is mostly found in hospitals to test for bone mass and bone health, and to assess the risk of osteoporosis. However, due to the high cost and specialized equipment required, its widespread use is limited.

  • What it is: One of the gold standards in body fat measurement uses X-rays to measure lean tissue, fat mass, and bone mineral density.
  • Limitation: It is more expensive and requires specific equipment, with the risk of exposure to radiation.

DEXA scan

Image source: https://www.cdc.gov/

7. Others:

While the methods mentioned above are among the most popular, there are other techniques available, such as near-infrared interaction, ultrasonography, MRI, and CT scans. However, these resources vary in accuracy and application, and are not easily accessible to every individual.

Why Choose InBody for Measuring Body Fat:

Among all the methods discussed, Bioelectrical Impedance Analysis (BIA) stands out, especially when considering the advancements InBody has made in the technology. Not only does it provide an accurate measurement of body fat, but it also delivers other valuable metrics like skeletal muscle mass and total body water.

InBody devices offer a non-invasive, quick, and reliable answer to the question of how to measure body fat. With consistency in measurement conditions, you can track changes over time, aiding in monitoring your health and progress.

How to use InBody to measure body fat?

The InBody line of devices utilizes Bioelectrical Impedance Analysis (BIA) to assess body composition, which includes measurements such as percent body fat, skeletal muscle mass, and more. Percent Body Fat (PBF) is one of the key measurements provided by these devices.

Percent Body Fat (PBF), in the context of InBody and other body composition analyses, refers to the proportion of your total weight that is fat. Specifically, it can be calculated using the following formulas:

PBF = (Total Fat Mass / Total Body Weight) x 100

For instance, if your weight is 68 kilograms and 14 kilograms of that weight is fat, then your PBF would be:

PBF = (14 kg / 68 kg) x 100 = 20.6%

Percent Body Fat Normal Range in InBody

In InBody, it is considered normal for males to have a body fat percentage of 10-20% and for females to have a body fat percentage of 18-28%. However, we do not recommend that you compare your body fat measurements from other devices or methods to our normal range, as their normal range may differ due to different formulas and methods used.

When using devices like InBody, it’s important to ensure that the test is administered under consistent conditions to get the most accurate and comparable results over time. For instance, hydration status, meal timing, and recent exercise can all influence BIA readings, so it’s beneficial to measure under similar circumstances each time.

Conclusion:

Understanding how to measure body fat is vital for anyone serious about health and fitness. It provides a clearer picture than weight alone. While there are multiple methods available, devices like InBody offer the perfect balance of precision, convenience, and comprehensive data. By investing in understanding your body composition, you’re taking a significant step towards a healthier you.

Achieve a Lean Muscular Body with InBody

By BIA, Body Composition, Corporate Wellness, Muscle

Achieving a lean muscular body is a goal for many fitness enthusiasts and athletes. It not only improves physical appearance but also enhances overall health and fitness.

In this blog post, we will explore the importance of strength training in building lean muscle mass, reducing body fat, and using advanced body composition analysis like InBody to track your progress. By following these principles, you’ll be well on your way to a lean, muscular body.

strength training for muscular body

Strength Training: The Key to a Lean Muscular Body

Strength training is crucial for developing a lean muscular body, as it helps increase lean muscle mass, burn calories more efficiently, and improve overall health and fitness. Incorporating strength training into your fitness routine not only enhances physical appearance but also provides a myriad of health benefits, such as injury prevention and better posture.

Here are some essential tips highlighting the importance of strength training in building muscle:

  • Compound exercises: Focus on compound exercises, like squats, deadlifts, bench presses, and rows, which target multiple muscle groups simultaneously. These exercises help build muscle mass, improve functional strength, and stimulate greater hormonal responses for muscle growth.
  • Progressive overload: Gradually increase the weight, sets, repetitions, or rest time between sets to challenge your muscles and promote muscle growth. This principle ensures that your muscles adapt and grow stronger over time.
  • Train consistently: Aim to train each muscle group at least twice a week for optimal muscle growth. Consistency in your training routine will lead to better results and help prevent plateaus.
  • Mind-muscle connection: Focus on the contraction and control of your muscles during each exercise. Establishing a strong mind-muscle connection can help activate the target muscle group more effectively and lead to better muscle development.
  • Adequate recovery: Give your muscles time to recover and grow by scheduling rest days or alternating between muscle groups. Proper recovery is crucial for muscle growth and preventing overtraining.

By incorporating these strength training tips into your fitness routine, you will be well on your way to building a lean, muscular body.

Nutrition for lean muscular body

Maintaining a Healthy Metabolism and Nutrition

Once your metabolism is in check, you can manipulate foods to help you lose weight and implement an effective training schedule to add muscle to your body. Building muscle is hard work and requires excellent sports nutrition. Make sure to consume a balanced diet rich in protein, complex carbohydrates, healthy fats, vitamins, and minerals to support muscle growth and recovery.

Here are some nutritional tips for achieving a lean, muscular body:

  • Prioritize protein intake: Protein is essential for muscle growth and repair. Aim to consume a source of high-quality protein with every meal, including lean meats, poultry, fish, dairy, legumes, and protein supplements.
  • Opt for complex carbohydrates: Complex carbohydrates, such as whole grains, fruits, and vegetables, provide a sustained source of energy and help maintain stable blood sugar levels. These carbs are crucial for fueling your workouts and supporting muscle recovery.
  • Incorporate healthy fats: Healthy fats, like those found in avocados, nuts, seeds, and olive oil, play a vital role in hormone production and overall health. Ensure that you consume adequate amounts of healthy fats daily.

Consistency and Monitoring Your Progress

Consistency is crucial when working toward a lean, muscular body. Stick to your strength training routine and maintain a balanced diet to see results over time.

Tracking lean muscular body with InBody

Tracking your progress with tools like the InBody analysis can help you stay motivated and make any necessary adjustments to your training and nutrition plan.

The InBody devices, a body composition analyzer is an advanced tool that provides accurate, quick, and non-invasive assessments of your body composition, including Skeletal Muscle Mass (SMM) and body fat percentage.

We understand that achieving a lean muscular body is a goal for many fitness enthusiasts and athletes. It not only improves physical appearance but also enhances overall health and fitness. That’s why InBody provides age-specific evaluation by InBody Big Data, a comprehensive analysis that considers your age group in order to provide a more personalized and accurate assessment of your body composition.

The InBody 970 provides an age-evaluation graph that focuses on Skeletal Muscle Mass. This allows you to compare your current muscle with the reference range, which helps you determine whether your current muscle mass is adequate compared to the InBody big data.

With this feature, the InBody 970 can provide Skeletal Muscle Index (SMI) and Skeletal Muscle Mass by age, based on globally accumulated InBody Big Data. This allows you to compare your data to the data of the young age group (T-score) and the same age group (Z-score), providing a more detailed understanding of your body composition.

With the ability to compare your data to others within your age group, you can see how you measure up and potentially identify areas for improvement. This feature adds an extra layer of analysis to the InBody 970, making it an even more valuable tool for those looking to achieve a lean muscular body.

Conclusion

Achieving a lean muscular body requires a combination of strength training, proper nutrition, and monitoring your progress using advanced body composition analysis tools like InBody.

By focusing on muscle gain, incorporating effective strength training techniques, maintaining a healthy metabolism and nutrition plan, and tracking your progress consistently, you will be well on your way to a lean, muscular body.

Remember that patience and perseverance are vital, and with time and effort, you will see the results you desire.

ECW Ratio: The Overlooked Health Indicator About Inflammation

By BIA, Body Composition, Medical

Extracellular Water (ECW) Ratio, a critical parameter in body composition analysis, plays a significant role in understanding various health conditions. One of the lesser-known connections is between the ECW Ratio and inflammation, which can impact overall health and wellness.

This blog post will delve into the hidden link between the ECW Ratio and inflammation, exploring how the ECW Ratio is associated with acute and chronic inflammation. By understanding these connections, we can better monitor, manage, and improve the health of different kinds of patients.

What is ECW Ratio and Why Does It Matter?

The ECW Ratio is an important indicator of body water balance, which measures the proportion of extracellular water (the fluid outside cells) to total body water (the combined amount of water inside and outside cells).

Patient's ECW ratio exceeds the upper limit of the normal range.

In a healthy state, the ECW Ratio should range between 0.360 to 0.390. When the ECW Ratio falls outside this range, it may indicate potential health concerns.

A ratio higher than the normal range may suggest an excess of extracellular water, which can be associated with inflammation and other health conditions such as heart and kidney disease.

By looking at how the ECW Ratio equation is calculated above, you will be able to understand the underlying factors and how they are linked to inflammation in the body.

[Note: Total Body Water (TBW) = Extracellular Water (ECW) + Intracellular Water (ICW).]

 

The increase in ECW Ratio is often due to two factors:

  • An increase in ECW
  • A decrease in ICW

In this blog post, we will primarily discuss the increase in extracellular water (ECW) and its link to inflammation in our body.

Acute Inflammation and ECW Ratio

Acute inflammation is the body’s natural response to injury or infection, characterized by redness, swelling, heat, and pain. It is a necessary and beneficial process that helps the body heal and repair damaged tissue. Acute inflammation can cause localized edema, which may affect the ECW Ratio by increasing extracellular water in the affected area.

Close-up of a young man with a knee injury and signs of inflammation.

The Segmental ECW Ratio Analysis allows health professionals to identify any body segments that may experience circulation issues that could be due to health conditions, rehabilitation (injury), or peripheral edema.

Segmental ECW Ratio

The Segmental ECW Ratio Analysis is a useful tool for health professionals to identify circulation issues in different parts of the body. By identifying the ECW Ratio in specific body segments, the analysis can help pinpoint potential injuries or inflammation that may be present in certain parts of the body segment.

Additionally, the analysis can be used to monitor circulation during rehabilitation from injury, as well as track the progression of peripheral edema in patients. With this information, health professionals can develop more targeted treatment plans to address circulation issues and improve overall health outcomes for their patients.*

Chronic Inflammation and ECW Ratio

Chronic inflammation is a persistent, low-grade inflammation that can have serious health consequences if left unchecked.

It can cause swelling, which can lead to an increase in extracellular water and affect the reading of the ECW Ratio. This can be particularly problematic for patients with chronic diseases, such as heart and kidney disease, diabetes, and cancer, who may already be dealing with imbalances in their body water distribution.

By understanding the link between chronic inflammation and swelling, healthcare professionals can better monitor and manage the condition, potentially improving outcomes for their patients.

Dialysis patient

Chronic inflammation is a common issue in hemodialysis patients and is associated with increased morbidity and mortality. This inflammation is frequently accompanied by malnutrition, resulting in a malnutrition-inflammation complex syndrome. One study found that HD patients with low albumin levels and high C-reactive protein (CRP) levels, which are indicative of inflammation, had a higher risk of mortality.

The ECW Ratio may be useful in this situation, as patients with complications from diseases often require different adjustments to their dry weight. For example, hemodialysis patients with diabetes or low albumin levels will have a higher ECW Ratio value, which needs to be considered when determining the dry weight.

Using the ECW Ratio value in conjunction with trusted bioelectrical impedance analysis can provide healthcare professionals with more informed decision-making capabilities when consulting and intervening with dialysis patients.

How the ECW Ratio is applied in Nephrology?

Monitoring and Managing ECW Ratio and Inflammation

Understanding the hidden link between the ECW Ratio and inflammation highlights the importance of monitoring and managing these factors for optimal health. Reducing inflammation may help maintain a healthy ECW Ratio and prevent the development of chronic health conditions associated with inflammation.

Patients with chronic diseases who require monitoring of their inflammation status and edema symptoms are strongly advised to seek a proper diagnosis and consultation with a medical specialist.*

Conclusion

The hidden link between the ECW Ratio and inflammation is a critical aspect of understanding overall health and well-being. By monitoring the ECW Ratio using InBody devices, individuals and healthcare professionals can assess body water circulation, identify potential imbalances, and take necessary steps to manage inflammation and related health conditions.

Now that you understand how an increase in ECW can result in an increase in the ECW Ratio, you should also be aware that a decrease in ICW can also contribute to an increase in the ECW Ratio.

Check out our blog post on the topic to learn more about the decrease in ICW and its relation to health complications. Understanding both factors could give you a more complete picture of how the ECW Ratio is related to inflammation and how it can affect your overall health and wellness.

*Disclaimer: Please consult your healthcare professional for interpretation of the results and diagnosis.

A man is having a rest days workout

Rest Days Workout: Train Smarter, Not Harder

By BIA, Body Composition, Fitness

Are you someone who is constantly pushing yourself to your limits during your workout sessions? Do you feel like you need to work out every single day to see results?

If yes, then it’s time to take a step back and re-evaluate your approach to exercise, focusing on the importance of rest days in your workout routine. Contrary to popular belief, working out every day may not be the most effective way to achieve your fitness goals. In fact, rest days are just as important as exercise days when it comes to muscle recovery and overall fitness success.

A man is having a rest days workout

The Science Behind Rest Days in a Workout

When we exercise, we put our muscles under stress, causing microscopic damage to muscle fibers. This damage is what leads to muscle soreness and fatigue after a workout.

But it’s during the rest period that the muscles repair and rebuild, leading to stronger muscles. When we give our bodies time to recover, we can perform better during the next workout session. Additionally, rest days help prevent injuries that can result from overuse or fatigue, especially when engaging in high-intensity or repetitive exercise activities.

💡 Research shows that the optimal rest time for muscles to recover is between 48-72 hours for the muscles that were worked during the exercise session. However, the exact rest period needed may vary depending on various factors, such as fitness level, age, and intensity of the workout.

The Benefits of Rest Days in a Workout Routine

Improved Muscle Recovery

Rest days allow your muscles to recover and repair, which leads to improved muscle strength and endurance. Skipping rest days can lead to muscle fatigue and decrease in performance.

Prevents Overtraining

Overtraining can lead to injuries and setbacks in your fitness journey. Taking rest days can help prevent overtraining and allow your body to recharge.

A young guy have a better sleep quality

Better Sleep

Physical activity increases energy-boosting hormones like cortisol.

However, overdoing it can lead to the increase of this hormone, which can negatively impact your quality of sleep and worsen feelings of fatigue and exhaustion.

Rest is essential for allowing your hormones to return to a normal, balanced state and ensuring better sleep quality.

Mental Health Benefits

Rest days can help reduce stress and anxiety associated with exercise. Taking time off can give you a mental break from the pressures of working out and help you feel refreshed and motivated for your next workout.

Tips for Incorporating Rest Days into Your Workout Routine

  1. Plan your rest days: Schedule your rest days into your weekly fitness routine to ensure that you are giving your body adequate time to recover.
  2. Active recovery: Instead of completely taking the day off, consider doing low-intensity activities like yoga or stretching on your rest days.
  3. Listen to your body: If you feel like you need an extra rest day, don’t hesitate to take it. Your body knows best and it’s important to listen to it.
  4. Focus on nutrition: Rest days are the perfect time to focus on your nutrition and make sure that you are fueling your body with the right nutrients.

Importance of Knowing Your Body Composition

If you’re serious about fitness and muscle recovery, then it’s important to know your body composition. This is where the InBody Test comes in. The InBody Test is a non-invasive and quick body composition analysis that provides an accurate breakdown of your weight in terms of muscle, fat, and water. By using the InBody Result Sheet, you can easily track your muscle mass and fat mass, and see how your body composition changes over time.

A man is experiencing pain due to not having any rest days.

Knowing your muscle mass is especially important when it comes to muscle recovery. Rest days are crucial for allowing the muscles to recover, repair, and strengthen. By monitoring your muscle mass with the InBody Test, you can ensure that you’re not losing muscle mass during rest periods, and that you’re taking enough rest days to allow for proper muscle recovery.

Additionally, the InBody Result Sheet provides a detailed analysis of your muscle and fat mass in specific regions of your body, which is known as Segmental Lean Analysis. This allows you to see which areas of your body have higher or lower muscle and fat mass, and make adjustments to your workout routine accordingly.

InBody Segmental Lean Analysis. png

For example, in the picture shown, if you have lower muscle mass in your legs, you may want to incorporate more leg exercises into your fitness routine.

Conclusion

In conclusion, rest days are just as important as exercise days when it comes to muscle recovery and overall fitness success. Rest days allow your muscles to recover and repair, prevent overtraining, improve sleep quality, and provide mental health benefits. It’s important to schedule rest days into your weekly fitness routine, and get the progressed track with body composition analysis.

The InBody Test and Result Sheet are valuable tools for monitoring muscle mass and ensuring proper muscle recovery. They enable you to make informed decisions about your workout routine and rest days. InBody devices are trusted by over 200 fitness centers in Malaysia, making it easy for you to locate the nearest center and track your fitness progress.

Where can I get InBody test?

Remember to schedule rest days, listen to your body, and focus on nutrition for optimal muscle recovery and overall fitness. Incorporating information from the InBody test with sports professionals can definitely help with your progress in muscle gain.

An elderly man wonders how to measure muscle mass.

How to Measure Muscle Mass Accurately: A Gym Beginner’s Guide

By BIA, Blog, Body Composition Analysis, Health, Muscle

Congratulations on taking the first step towards your fitness journey by subscribing to a gym membership! Building muscle and seeing progress can be exciting, but it’s also important to track your progress accurately. This beginner’s guide will cover how to measure muscle mass over time, including a particular focus on using an InBody device.

Download the guide to get an accurate InBody test.

Gym beginner works out with coach

How to measure muscle mass?

There are several ways to keep tabs on your progress, each with its advantages and drawbacks. Some of the most popular approaches are listed below:

1. Visual Inspection

The simplest way to track muscle growth is through visual inspection. This usually involves looking in the mirror or taking photos of your body to see if there is any noticeable change in muscle size. This is why so many gymgoers enjoy posting their accomplishments on social media.

This method is quick and straightforward, but it is also somewhat arbitrary. If you’ve just started working out, it might be difficult to see changes in your muscles within a few weeks.

Even though you are making gains in muscle, it may let you down if the changes aren’t immediately visible in the mirror.

Gym builder inspecting his progress in the mirror

2. Tape Measurements

Taking body circumference measurements using tapes, such as bicep and thigh circumference, is another way to track muscle growth. This method is more accurate than visual inspection.

However, the tape measurement result may be inaccurate, especially if you are overweight. According to research, even medical professionals may struggle to prevent tape measurement errors for their obese patients.

3. Weightlifting Progress Tracking

Monitoring the progression of your weightlifting can help you observe your muscle mass growth. This can be done by recording the weight lifted, repetition count, and set quantity for each workout.

You may download progress-tracking apps like InBody and Strong to assist you. If you see an increase in the weight you can lift or the number of reps you can perform, it is likely that your muscles have grown.

4. Body Composition Analysis

Body composition analysis is a more advanced method of tracking muscle growth.

There are numerous methods for body composition analysis, ranging from a DXA scan, which is one of the gold standard measurements, to a body weighing scale that claims to be able to check your body’s muscle mass.

💡 As one of the high-accuracy alternatives to DXA scanning, InBody devices would be appropriate and cost-effective tools for you to track muscle mass over time.

The InBody devices are currently being used in a growing number of gym settings. Consider finding a convenient location to take an InBody test and track your muscle growth.

Where can I get the InBody test?

An elderly man wonders how to measure muscle mass.

Tips to help you effectively track your muscle mass:

1. Be consistent with your tracking methods.

Always remember that it’s crucial to track your progress using the same method and device. This is due to the fact that different devices may use a different technological and algorithmic approaches to measuring muscle mass. In progress tracking, comparing your results with different devices every month would be misleading.

2. Be mindful of the precautions and steps of measurement.

Many gym goers are not concerned about when to measure and what to look for during the measurement. However, improper posture and measuring right after workouts and meals, for example, definitely lead to inaccuracies in measurement. Your efforts in the workout may be disguised by inaccurate measurement results.

Download the guide to get an accurate InBody test.

3. Track progress regularly, such as every two to four weeks.

Tracking your progress consistently will help you see how far you’ve progressed since the baseline. Knowing whether your current workout and diet plan are appropriate for your specific situation is important. If the results do not match your expectations, you may know it’s time to review your fitness approach.

How frequently should you track your fitness progress?

4. Discuss your progress with an expert.

Discuss your workout plan with a professional regularly. If you receive an InBody result, as shown below, it will be easy for both you and the expert to understand your current progress.

The image above from InBody results clearly illustrates the muscle mass in different body parts.

This can make it easier for you to communicate with an expert, like a physiotherapist or personal trainer. They can give you a lot of personalized advice and point out areas where you can improve.

5. Celebrate your progress, no matter how small.
You might think your progress is insignificant after scrolling through the attractive physique photos posted by gym enthusiasts. This could be demotivating somehow.

However, they put in a lot of work and it takes them years to succeed. And yet, it’s not surprising to hear that they’ve already been through what you’re going through. It’s worth a blast of celebration even if you discover that you broke your Personal Record (PR) or that you gained 0.1 kg of muscle.

A women is happy with her gains

Conclusion

Measuring muscle growth is an important step in tracking your progress toward your fitness goals. With the right tools and mindset, you can have an idea of how to measure muscle mass accurately and reach your muscle growth goals sooner.

By using these methods and tips, you’ll be able to effectively measure your muscle growth and track your progress toward a stronger, healthier you.

 

 

 

A mother is watching her daughter having meals

5 Ways to Prevent Childhood Obesity: A Parent’s Guide

By BIA, Body Composition, Body Composition Analysis, Children, Health

Maintaining a healthy body fat percentage is essential for a child’s growth and development. In order to prevent childhood obesity, parents and healthcare providers should monitor body fat and educate children on healthy lifestyle choices.

Don’t be worried if your child has more body fat than expected. The good news is that you can help your children maintain a healthy body fat percentage by taking a few simple steps.

A child try to take a strawberry from the table

Healthy food choices to prevent childhood obesity

Food choice is the most important factor determining your child’s health and growth. It’s important for you to help them develop healthy eating habits and limit calorie-rich temptations.

This means avoiding processed foods and sugary drinks. Instead, introduce more nutrient-dense foods like fruits, vegetables, lean protein, and whole grains into your child’s daily diet.

💡 One of the examples would be keeping a supply of nutritious, ready-to-eat food at home.

These include a variety of fruits that can be consumed raw, like apples, grapes, and bananas.

You could include more dairy products, such as low-fat or flavor-infused milk, cheese, yoghurt, whole-grain snacks, or low-sugar biscuits. Remind your children to pick these foods if they are hungry and in a hurry.

A mother is watching her daughter having meals

Monitor the meal frequency and portion size

Start by encouraging regular meal times and limiting snacking between meals. You’re helping to regulate their appetite and making sure they’re getting the right amount of nutrients for optimal growth and development.

And don’t rush through meals; encourage your child to eat slowly; this way they can learn to recognize when they’re full and prevent overeating.

You should be conscious of the portion sizes you serve your children. To make sure your child eats enough food throughout the day, you may schedule 3 main meals and 2 snacks. If you plan your child’s meals thoughtfully, you can address both the budget and the nutrients needed at the same time.

To ensure that the menu you planned is suitable, you may refer to the checklist below:

  • Is your child eating a variety of foods for breakfast, lunch, and dinner every day?
  • Does he consume foods from all food groups?
  • Does he drink milk and plain water on a daily basis?
  • Do you make an effort to prepare meals using healthy cooking methods such as steaming, baking, or roasting on a daily basis?
  • Is the food selection being repeated too frequently? For instance, fried chicken 5 times per week.
  • Is the meal you made high in nutritional value/nutrient density?

Tips to prepare a healthy menu for your children

Parent having outdoor activities with child to prevent childhood obesity

Get your kids to be more active

Parents should also try to limit the amount of screen time that their children are getting, as excessive screen time has been linked to an increased risk of obesity in children.

Instead of nagging your kids to stop spending too much time on their phones or iPads, you should suggest an engaging activity to do together as a substitute for playing games on the phone.

Here are some helpful exercise ideas for you and your kids:

  • Take family walks or play active games together to incorporate physical activity into your family’s daily routine.
  • You could get your kids some new sports equipment that promotes physical activity.
  • Take the kids to places where they can be active, like public parks, community football fields, or basketball courts.

How much physical activity do children need?

A child is sleeping

Make sure your child gets enough sleep

A study that followed nearly 1,000 children from birth to age 15 discovered that earlier bedtimes can have a long-term impact. The researchers discovered that preschoolers who went to bed before 8 p.m. had half the risk of obesity as those who went to bed after 9 p.m.

Given that inadequate sleep is closely related to childhood obesity, it’s important to establish a regular sleep routine with your children.

Stick to the routine as much as possible to ensure your kid gets adequate sleep. This should include a consistent bedtime routine, such as setting a bedtime and wake-up time.

The most important thing is that before they go to sleep, your kids aren’t kept up by things like their favorite iPad movies. To achieve optimal sleeping quality, you are responsible for creating a comfortable and dark sleeping environment for them.

Keeping soda away before bedtime can also be beneficial. The extra sugar and caffeine from soda may also play a factor in poor sleep quality.

How much sleep should your children get?

Keep ‘Percent Body Fat’ on track

Your children’s body weight is increasing most likely from a combination of bone growth, lean muscle development, and fat accumulation.

However, it can be challenging to tell if your kids are gaining the necessary amount of weight. Weight gain could sometimes be a result of higher body fat levels due to an unhealthy lifestyle.

Check the impact of high body fat on your child’s growth.

💡 Most parents may believe that as long as their children do not appear to be overweight, everything is fine. However, there may be unseen risks arising in your child that are not visible to the naked eye.

This is how InBody reveals the “hidden” body fat of a child with a normal BMI.

Childhood Obesity with Normal BMI

The ideal objective should be to concentrate on bone and muscle growth rather than excess body fat. By assessing Percent Body Fat (PBF) on a regular basis with the InBody device, you will be able to determine whether your child’s lifestyle is healthy while under your care.

Get your child an InBody test now.

Summary

Parents are the biggest influence in children’s lives. They look up to you and tend to follow your lifestyle as part of their learning process.

However, simply telling them to live a healthy lifestyle may not be enough. To truly instill healthy habits in your children, you must set a good example as a parent.

Monitoring your child’s body fat and growth consistently to prevent childhood obesity will undoubtedly require some effort.

However, if you discover that your child’s body does not respond well to the effort you put in for their lifestyle changes, a consultation with your family doctor or a pediatrician will definitely be necessary. By doing so, you’ll be able to better comprehend the risks that come with childhood obesity and take measures to prevent them.

 

 

 

 

 

 

 

 

An obese child is having french fries

Childhood Obesity: Impacts on your child’s growth

By BIA, Blog, Body Composition, Body Composition Analysis, Fat mass, Nutrition

Overview

Body fat monitoring is critical for your child’s health, particularly in preventing childhood obesity. Excess body fat can lead to negative health impacts such as weakened immunity, chronic disease, and poor learning capacity. Bioelectrical Impedance Analysis (BIA) is one of the methods suggested to measure children’s body fat and evaluate their overall health effectively.

Understand the role of body fat in your child’s growth

You may already be aware that excessive body fat has a number of harmful effects that are being discovered by researchers. Not to mention the flood of awareness about childhood obesity posts in your social media newsfeed.

To most people, body fat may sound incredibly terrifying. But, in reality, body fat is a necessary part of your child’s body that provides energy, supports brain development, and aids in the absorption of vital nutrients such as fat-soluble vitamins (vitamins A, D, E, and K).

Children height and growth

Nevertheless, higher body fat may have an adverse impact on child growth. According to a study, obesity and excess weight have different effects on boys and girls when it comes to the onset of puberty. It can speed up puberty in girls while delaying it in boys.

What does it mean if puberty happens sooner?

Researchers discovered that once puberty is over, growth stops. These children stop growing sooner because early-onset puberty ends earlier than usual puberty. The final findings show that children who reach puberty earlier have a shorter overall adult height.

An obese child is having french fries

Causes of childhood obesity

Despite the fact that parents’ genetic and hormonal factors can play a role in childhood obesity, study show that the diet provided to your child has a significant impact on their healthy growth.

Your child requires a certain number of calories for growth and development. When they eat more calories than they burn, their bodies store the excess calories as fat.

A poor diet high in fat or sugar and low in nutrients can cause children to gain body fat quickly. Fast food, candy, and soft drinks are all common foods that contribute to the problems.

Lack of exercise is another factor in childhood obesity. When people of all ages are less active, they tend to gain weight. Abnormally long screen time is a major potential barrier to your child being active.

Drawing of childhood obesity

Long-term effects of childhood obesity

You may already be aware that excessive body fat has a number of harmful effects that are being discovered by researchers.

A higher body weight gained during childhood usually indicates a higher accumulation of body fat over time. According to WHO and research, childhood obesity may have various negative impact to your child:

  • breathing difficulties
  • increased risk of fractures
  • hypertension
  • heart disease
  • insulin resistance
  • poor learning capacity
  • lower emotional well-being

Furthermore, if childhood obesity is not addressed at an early stage. This may lead to long-term consequences in their adulthood, such as heart disease, diabetes, and cancer.

Examine the best ways to protect your child from childhood obesity.

Measuring body fat in your child

The Body Mass Index (BMI) is the most common tool to check whether your child is overweight. Healthcare professionals frequently use BMI-for-age growth charts from the CDC or WHO to monitor children ‘s growth. A BMI above the recommended range could indicate excessive body fat.

However, BMI does not directly measure body fat. It is a calculation based on weight and height. In other words, it does not take into account factors such as muscle mass, water weight, and bone density changes in your child.

For example, a child who has a normal BMI may still have a high body fat percentage. This is why it is important to use other methods to measure body fat. This could give you a more accurate picture of your child’s health.

There are many ways to test your child’s body fat to determine if it is within the normal range.

InBody devices are one of the methods for measuring your child’s body fat effectively. The technique named Bioelectrical Impedance Analysis (BIA) is implemented in InBody devices.

As BIA technology measures body fat in a quick, painless, and non-invasive manner, it is a safe and comfortable option for children. All your kids have to do is stand on the machine and hold the handles for less than a minute.

It can give you more insight into your child’s weight by providing their body composition information, including their body water, muscle mass, and body fat percentage. This information is useful to assess your child’s growth and health over time.

Following a comprehensive test with InBody, a complete result sheet will be printed out on which you can observe your kid’s health condition.

Child's Muscle-Fat AnalysisAccording to the image above, which is part of the sample printed result sheet, this normal weight child has a higher Body Fat Mass than the normal range according to the child’s gender and height.

It would be helpful if your family doctors or other healthcare professionals could assist you in interpreting the results. This information could help you learn more about your child’s health.

More importantly, you’ll be able to have a more productive discussion and make an informed decision about what you can do to prevent childhood obesity.

Start to monitor your child’s body composition at the selected InBody locations!

 

 

 

 

 

 

 

 

 

 

 

Why body composition monitoring is important in people with disabilities?

By BIA, Body Composition, Body Composition Analysis, Case Studies, Press

The International Day of Persons with Disabilities is celebrated on December 3rd, with one of the goals being to promote support for the well-being of people with disabilities.

A body composition test is an important part of monitoring people with disabilities’ health and well-being. Due to the distinct health issues that many people with disabilities face, such as limb paralysis and restricted mobility. A consistent measurement of body composition changes such as lean mass, body fat, and body water is also critical for their health.

Caring people with disabilities' health is important

Why body composition of people with disabilities should be monitored consistently?

In comparison to the general population, people with disabilities often have lower levels of health awareness and have more difficulty managing their health.

According to a study, the prevalence of obesity among young people with intellectual disabilities (ID) was nearly twice as high as the general population.

People with ID are more prone to obesity, which can lead to a variety of metabolic, pulmonary, and cardiovascular diseases. This emphasises the significance of regular body composition tests for their health awareness and caregiver attention.

Some stroke survivors experience disabilities often have unhealthy lifestyle which is the main cause of stroke development. Body composition tests that raise their awareness is necessary for their post-stroke lifestyle modifications and ongoing well-being in the future.

Challenges in monitoring body composition for people with disabilities

Raising health awareness among people with mental and developmental disabilities may be challenging if complex explanations are made. Meanwhile, you may find it difficult to effectively communicate with patients using the complex results from sophisticated machines.

Particularly, it can be challenging to predict the total caloric need of people with disabilities because it may not be determined in the same manner as the general population. Understanding body composition readings like Fat-Free Mass is crucial to helping you determine a patient’s daily calorie requirements. This would make it easier to develop more personalized fat loss program that work for people with disabilities.

On the other hand, most body composition measurements using BIA devices are taken in standing posture. You’re likely worried that not all people with disabilities will find it convenient to stand for a few minute measurements. Meanwhile, some people with disabilities may have had limbs amputated, making it more difficult to monitor their body composition. Therefore, it can be challenging to find a body composition analyzer that can be perform accurately with different measurement postures and available for amputees.

Rapport Kamiooka measuring their patient body composition with InBody S10

Please consult your healthcare professional for the interpretation of result and diagnosis.

How InBody support the people with disabilities in Yokohama City, Japan ?

Yokohoma City’s Rapport Kamiooka provides a “health promotion programme” with the assistance of a qualified medical staff for people with disabilities. They had demonstrated the effectiveness of our body composition analyzer, InBody S10 in their program.

Planning a diet for a disabled person who has conditions like high blood pressure and diabetes is challenging. They discovered that our body composition analyzer offers some helpful readings in calorie intake calculation, which is crucial in ensuring the disabled person consumes the required nutrients. Therefore, they frequently use the reading of body weight and basal metabolic rate, and adjust the amount of diet by keeping an eye on disabled persons’ muscle and fat mass.

Rapport Kamiooka consulting their patient body composition with InBody result sheet printed

With the printed test results, the physician could communicate with patients who have severe intellectual disabilities (ID) more effectively. Meanwhile, the team’s physical instructor has noticed that people with ID primarily move their lower bodies through walks and do not consciously train their upper bodies. This reflects the fact that their upper bodies and trunks typically have less muscle mass in the result sheet. With this discovery, he intentionally adds upper body exercise to each patient’s training.

A delightful results is observed after 3 months of this programs. A total of 110 people with physical, intellectual, and mental disabilities had found with positive body composition changes. Their overall muscle mass was maintained, while the Body Weight, Body Fat Mass, and Percent Body Fat decreased by an average of 1.3kg, 1.4kg, and 1.2% respectively.

In summary, regular body composition tests are crucially important for people with disabilities. The changes in their body composition are strongly related to their well-being and the effectiveness of the care they receive. A quick and accurate body composition measurement of different postures could revolutionise the way health care professionals provide medical check up and give disabled people the chance to learn more about their own health.

As you know, InBody has been striving to develop a body composition analyzer that can be used by everyone—even people with disabilities! There’s a new version of body water analyzer, BWA 2.0 is able to provide the cell’s function evaluation by measuring the cell’s integrity and structure with enhanced body water measurement accuracy. This could provide you the insight of which patients with disability may requires extra medical attention based on their body composition results.

Click here to learn more.

BWA 2.0 Innovative Body Water Analyzer

 

 

How often should you test body composition?

By BIA, Blog, Body Composition, Fat mass, Nutrition, Press

When it comes to weight loss, most people often use a weighing scale to track their progress. However, for better progress tracking, you need to test body composition rather than just weight loss monitoring.

Let’s say you’ve just started a new workout routine recently. Every morning, you eagerly weigh yourself to monitor your progress. Unfortunately, the static number shown on the scale could be truly upsetting.

An upset man is holding a weighing scale.

Without a doubt, weight measurements are used frequently in to track weigh loss. However, even though the number on the scale has remained the same, you might not be aware that your body has undergone some changes.

The scale counts everything, including your bones, muscles, fat, and every sip of water and food you consume. In other words, weighing scales cannot differentiate what you’re gaining (which might just be water) or losing (which might be muscle or fat).

Here’s where the body composition measurement comes in. Simply put, your body’s composition is the sum of its amounts of body fat, muscle, bone, and water. Body composition analysis determines your body’s proportions of fat mass and lean mass by looking beyond your weight and the traditional Body Mass Index (BMI).

InBody used in body composition test

How to test your body composition?

There are many ways to test your body composition. Some are quick and simple but only offer basic information. Some tests need to be administered by a qualified technician and are time-consuming and expensive.

InBody devices measure your body composition using a technique known as Bioelectrical Impedance Analysis (BIA), which divides your weight into different components such as lean body mass, fat mass, body water and minerals to assess health and nutrition status.

InBody body composition test for company employees

How often should you test the body composition?

When deciding how often to test your body composition, take into account your goal, timeframe, and whether you are currently following to a new wellness or dietary program. 

A study observed body fat mass reductions of up to 2.5kg for 48 obese adults under a 2-week nutrition program with nutrition drink supplementation in conjunction with body composition monitoring using InBody.

Therefore, if you’re actively engaging in a new lifestyle change, it’s recommended that you take the InBody test every two to three weeks. Meanwhile, if you have been actively involved in a wellness or fitness program, you may notice a faster change within one to two weeks. Dedicated effort and precisely measured results can often inspire you to persevere to reach your fitness goal. If your fitness goal timeframe is longer, you may consider taking the test less frequently.

Meanwhile, it is recommended that you only use one measurement method and same machine for your body composition test on your fitness journey. You might be able to obtain the results more precisely in this manner. This is because various types of body composition test machines may use varied measurement techniques.

Set your fitness goal

Set your goal using InBody now

It’s important to know how long it will take your body to make the desired changes after beginning a new fitness and nutrition plan. The InBody test could be an effective way to keep track of changes in your body composition. With the right information, you can set realistic goals for your muscle gain and fat loss that can be accomplished in a reasonable amount of time.

Guidance to set your fat loss goal with InBody (1)

Sports Nutritionist and Athletes' performance

How does the athlete’s body composition impact their performance?

By BIA, Body Composition, Fitness, Muscle, Nutrition

When most people think of nutritionists, they think of “healthy eating” and weight loss. However, the importance of sports nutritionist to maximise the athlete performance is fundamentally linked to diet and body composition too.

See Min, a professional sports nutritionist who works at the National Sports Institute Malaysia, recently joined the Malaysian contingent to the Southeast Asian Games in Hanoi to support the national team, shared her experience with how she accurately tracks athletes’ body composition using Bbioelectrical Impedance Analysis (BIA).

How does the BIA application provide a better strategy to maximise athletes’ performance?

Bioelectrical impedance analysis, as See Min mentioned, is one of the convenient methods for monitoring body composition in the sports nutrition field. It is utilised to monitor segmental lean mass for sports in a mass group, such as team sports, especially when regular assessment is required at different training phases. This is highly useful when sports nutritionists want to monitor changes in athletes’ body composition as the sports seasons change and adjust the dietary plan to assist athletes in achieving body composition goals that allow for maximum performance during competition.

By referring to the result sheet printed out from the BIA devices, sports nutritionists are able to explain body composition changes to athletes and coaches with ease. This allows the athletes to understand how their dietary practice and training programme could affect their body composition and performance in competition.



Watch the video to learn more about how BIA can assist sports nutritionists in helping athletes to achieve optimum body compositions for optimum performance in each phase of their training.

By continuing to use the site, you agree to the use of cookies. more information

The cookie settings on this website are set to "allow cookies" to give you the best browsing experience possible. If you continue to use this website without changing your cookie settings or you click "Accept" below then you are consenting to this.

Close