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Aug 20 2023
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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.

Jul 20 2023
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How to Interpret Your Phase Angle Results: A Step-by-Step Guide

By Blog, Body Composition, Body Composition Analysis, Medical, Nutrition

Phase Angle is a potent and sometimes misunderstood metric when it comes to body composition analysis. It’s not as straightforward as measurements like body fat percentage or muscle mass, but understanding your Phase Angle results can offer profound insights into your overall health and fitness.

This blog post aims to shed light on the mystery of Phase Angle and guide you through the process of interpreting your Phase Angle results.

Understanding Phase Angle: A Crucial Metric of Health

Whole Body Phase Angle in InBody

Before we start, it’s important to understand what Phase Angle is and why it’s important. Phase Angle is a measure of your body’s resistance and reactance, as analyzed by a device like the InBody machine. InBody’s Phase Angle can give you an overview of your cellular health and help you better understand your overall physical wellness.

Steps to Determine What is a Good Phase Angle

Step 1: Understand Your Reading

The first step in interpreting your Phase Angle results is understanding your reading. Phase Angle is expressed in degrees. These degrees reflect the balance between resistance (how the electric current from the BIA device travels through fluids) and reactance (how the electric current is stored in the body’s cell membranes).

Higher Phase Angle scores indicate greater cell integrity and function, reflecting healthier and more robust cells. Conversely, lower Phase Angle scores could imply compromised cellular health or potential malnutrition.

High and Low Phase Angle meaning

In the context of fitness, a healthy Phase Angle can be associated with more effective workouts, quicker recovery times, and improved overall athletic performance. When it comes to a patient’s health status, it can indicate better nutritional status and even help predict the risk of morbidity and mortality.

Step 2: Consider Factors that Influence Phase Angle

Age, gender, and overall health status can influence Phase Angle values. Therefore, it’s essential to take these factors into account when interpreting your results. For instance, as we age, our Phase Angle tends to decrease due to the natural degeneration of cellular health.

Step 3: Compare with Reference Values

Phase Angle in PopulationPhase Angle results aren’t standalone figures. They are best interpreted by comparing them with reference values. A higher Phase Angle compared to the average population (>50th percentile) usually means you have healthier cell status and body composition.

The latest model, InBody970, provides a comparative feature that can be viewed in the InBody Evaluation Result Sheet. By comparing your current Phase Angle with the age-evaluation graph, you can determine whether it is adequate compared to the population data.

Additionally, you can compare your data to the young age group (T-score) and the same age group (Z-score), which provides a more detailed understanding of your cellular health status.

Step 4: Monitor Changes Over Time

By monitoring your Phase Angle over time, you can track the effectiveness of your health and fitness interventions. An increasing Phase Angle could signify improved health and fitness, while a decreasing Phase Angle may warrant adjustments to your nutrition or exercise routine.

Step 5: Consult with a Health Professional

Finally, it’s always best to consult with a health professional to fully understand your Phase Angle results. They can help you relate these results with other health indicators and devise a plan tailored to your specific needs and goals.

Doctor explaining about Phase Angle

Learn to use phase angle for patient health monitoring

Conclusion

Your Phase Angle results are a valuable tool in assessing your overall cellular health, which is an often overlooked aspect in typical health assessments. By providing a more in-depth look at your cellular health, these results can help you make more informed decisions about your health, fitness, and nutrition.

Armed with this knowledge, you can take steps towards a more optimized wellness journey, tailoring your lifestyle choices to best support your cellular health and overall well-being. For example, you may choose to incorporate more nutrient-dense foods into your diet or adjust your exercise routine to better support your cellular health. Ultimately, a greater focus on your cellular health can lead to improved long-term health outcomes and a better quality of life.

Jul 20 2023
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Hormones for weight loss

Outsmart Your Hormones for Effective Fat Loss

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

Hormones play a significant role in regulating body composition, including fat storage, muscle growth, and bone density. Insulin regulates blood sugar levels, while leptin signals the brain when full and ghrelin stimulates appetite. Thyroid hormones regulate metabolism, and cortisol responds to stress. A holistic approach, including healthy habits, is necessary for weight management, as hormones interact with each other and are influenced by lifestyle factors.

Ever wondered what’s pulling the strings behind your body’s response to food, stress, and other factors that influence weight? The answer lies largely in your hormones.

Hormones play a significant role in regulating body composition, which refers to the proportion of fat, muscle, and bone mass in the body. They influence various aspects, such as fat storage, muscle growth, and bone density.

Let’s dive into the fascinating world of endocrine function and see how various hormones play a crucial role in maintaining body weight.

Insulin: The Sugar Regulator

Insulin, produced by the pancreas, plays a crucial role in controlling blood sugar levels by facilitating the absorption of glucose into cells for use as energy.

Our body breaks down food into glucose, which enters the bloodstream. High blood glucose levels trigger the pancreas to release insulin, directing cells to use glucose for energy.

Overconsumption of sugars and carbohydrates can cause insulin levels to rise, which in turn promotes fat storage and can lead to increased body fat (especially abdominal fat) if the energy isn’t used.

insulin and blood sugar

Discover how visceral fat may be causing your health problems

Insulin resistance is a common condition that occurs when your cells become less responsive to insulin, resulting in elevated blood sugar levels as glucose cannot enter your cells.

To compensate for this, your pancreas produces additional insulin to enhance glucose absorption. Research has established a correlation between insulin resistance and obesity, which can increase the risk of developing type 2 diabetes and osteoporosis.

To avoid insulin resistance

To avoid high sugar spikes that can lead to insulin resistance in the long run, it’s important to increase fiber intake in the diet.

Consuming foods that are high in fiber can help you regulate blood sugar levels and reduce your risk of developing insulin resistance. Additionally, increasing your muscle mass can help improve your insulin resistance. This is because your muscle cells are able to use glucose for energy, which can help lower your blood sugar levels.

It’s important to maintain other healthy lifestyle habits, such as consuming a balanced diet, avoiding excessive sugar and carbohydrate intake, and engaging in regular physical activity.

Leptin: The Satiety Hormone

Leptin is a hormone produced by the fat cells in your body. One of its main functions is to signal your brain when you’ve had enough to eat so that you stop feeling hungry.

Leptin is important for maintaining a healthy weight, but overweight individuals may develop leptin resistance. This reduces the brain’s response to leptin signals, causing hunger even after eating enough.

This can lead to overeating, weight gain, and other health problems. Researchers are still working to understand the causes of leptin resistance and how it can be prevented or treated.

Overeating and Leptin

Some potential factors that may contribute to leptin resistance include a diet high in processed foods and sleep deprivation. Therefore, it is important to maintain a healthy lifestyle, which includes a balanced diet and enough sleep, to prevent the onset of leptin resistance and maintain a healthy weight.

Ghrelin: The Hunger Hormone

Ghrelin is a hormone that is often referred to as the ‘hunger hormone, as it is responsible for stimulating appetite. It is produced in the stomach, and levels rise before meals, which signals to the brain that it’s time to eat. After eating, ghrelin levels decrease, which helps reduce hunger.

However, if someone has a constant, high level of ghrelin, it could lead to overeating, which in turn may lead to weight gain. In fact, research has shown that individuals with high levels of ghrelin tend to consume more calories and have a higher body mass index than those with lower levels of the hormone.

Ghrelin: The Hunger Hormone stimulating your appetite

Therefore, it is important to regulate ghrelin levels in the body in order to maintain a healthy weight and avoid overeating. This can be achieved through various means, such as consuming a balanced diet, ensuring adequate sleep, and managing stress levels. By doing so, individuals can help keep their ghrelin levels in check and maintain a healthy body weight.

How do I manage ghrelin levels?

Losing weight can be challenging due to the fact that reducing calorie intake can often result in higher levels of ghrelin, a hormone that increases hunger. Moreover, metabolism tends to slow down, and levels of leptin decrease.

According to the research, incorporating protein into your diet may help regulate ghrelin levels, which can reduce hunger and support weight management. Additionally, it’s important to eat regular meals instead of skipping them in order to regulate ghrelin and prevent overeating. If you’re struggling to control your appetite, it’s recommended that you seek medical help.

Thyroid Hormones: The Metabolism Masters

The role of thyroid hormone in metabolism

The thyroid gland is a vital component of our endocrine system and plays a crucial role in regulating our metabolism.

The thyroid hormones T3 and T4, produced by the thyroid gland, are responsible for this regulation.

A decrease in the production of these hormones can slow down our metabolism and result in weight gain.

Regular exercise and consuming a diet like the Mediterranean diet rich in iodine, selenium, and zinc can support healthy thyroid function, which in turn supports a healthy metabolism and body weight.

Cortisol: The Stress Hormone

Cortisol is a hormone produced by the adrenal glands in response to stress. It provides energy and resources to deal with stress. However, chronic stress can lead to persistently high cortisol levels, which can harm the body.

A women stress about her work and the cortisol increasing

One of the most significant effects of chronically elevated cortisol levels is weight gain, particularly around the abdomen. This is because cortisol can stimulate the appetite, leading to overeating, and can also promote the storage of fat in the abdominal region.

Therefore, it is important to find ways to manage and reduce stress in order to maintain a healthy weight and overall well-being.

Engaging in stress-relieving activities, such as yoga, meditation, or simply taking a walk in nature, can help manage cortisol levels. This, in turn, can help to control body weight and reduce the risk of visceral fat accumulation.

What Is Visceral Fat, and How Can You Detect It?

Visceral fat, also known as “deep fat,” is body fat that’s stored within the abdominal cavity. It’s located around a number of important internal organs, such as the liver, pancreas, and intestines. This differentiates it from subcutaneous fat, which is stored under the skin and can be easily seen and measured.

Visceral fat is considered dangerous because of its association with a higher risk of several health problems, such as an increased risk of heart attack, type 2 diabetes, inflammation, high blood pressure, and certain types of cancer.

The medical BIA test is one of the great option in calculating your body fat percentage, including visceral fat, by measuring the resistance of an electric current as it moves through your body.

This method allows you to understand your visceral fat in a noninvasive, low-cost, and radiation-free way. By taking an InBody test, one of the professional BIA tests available at InBody locations, you can gain insight into your visceral fat and take the first step toward making positive lifestyle changes.

Final Thoughts on Hormones and Body Composition

It is important to understand that the impact of hormones on our body weight is not a simple, straightforward process. There are a multitude of hormones at play, and they all interact with each other in complex ways that are still not fully understood by scientists. Although insulin and cortisol play a significant role in body weight, they do not act alone. They interact with other hormones and bodily processes and are influenced by lifestyle factors like diet, exercise, and sleep.

Therefore, it is not enough to simply focus on a single hormone when it comes to weight management. Rather, a holistic approach with healthcare professionals is necessary, one that takes into account all of the different hormones and factors that can influence body weight. By adopting healthy habits, such as eating a balanced diet, getting regular exercise, and getting enough sleep, we can promote a hormonal balance that supports our weight management efforts.

Jun 20 2023
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How Farmasi Chong can provide personalized health assessments to their customers with InBody?

By Blog, Body Composition Analysis, Case Studies, Corporate Wellness, Pharmacy, Press

Farmasi Chong Alma’s Soft Launch: A New Standard in Community Health

During the exciting soft launch opening of Farmasi Chong Alma, from June 1 to June 22, 2023, Farmasi Chong Alma went above and beyond to provide exceptional care to their community.

 

As a special treat, they offered the first 20 customers of the day an exclusive opportunity: a complimentary and comprehensive health assessment like no other!

Not only did Farmasi Chong Alma offer traditional health tests such as blood pressure tests, blood glucose tests, cholesterol tests, muscle strength assessments, and foot arch examinations, but they also introduced an exciting new addition to their services: body composition analysis!

Beyond Traditional Health Tests: Introducing Body Composition Analysis

For the body composition analysis, Farmasi Chong Alma understands the importance of providing their community with more accurate and insightful health assessments, and delightfully, they have chosen InBody, a body composition analyzer that can precisely measure their customers’ body composition and help their nutritionists and dietitians to identify any underlying health risk of their customers.

Turning Data Into Action: Personalized Health Advice at Farmasi Chong Alma

Using the InBody370S, Mr Chong, a pharmacist and the owner of Farmasi Chong Alma highlighted the usefulness of the parameters from the InBody result sheet, which includes Percent Body Fat, Visceral Fat Level, Segmental Lean Analysis, and Body Composition History.

Since Mr Chong is aware that excessive body fat is a risk factor for various health conditions such as cardiovascular disease, diabetes, and metabolic disorders, he emphasized the usefulness of InBody in assessing Percent Body Fat and evaluating Visceral Fat Level which allow him to offer personalized health advice and interventions to the customers.

Furthermore, Mr Chong is also able to assess muscle mass and identify potential muscle imbalances of the customers by looking at the segmental lean analysis.

Low muscle mass, particularly in older adults, may indicate a risk of frailty and mobility issues, and by recognizing such imbalances early on, Mr Chong can offer supplements or vitamins to improve muscle mass and overall functional capacity.

Tracking Health Progress: The Role of InBody’s Body Composition History

Last but not least, with the body composition history on the InBody result sheet, Farmasi Chong customers are able to assess their fat and muscle changes.

This can encourage their customers to visit the pharmacy more willingly to perform more frequent health assessments and return to the pharmacy for consultations from pharmacists/nutritionists/dietitians at Farmasi Chong Alma.

In specific, the combination of regular assessments and professional guidance can empower customers to take control of their health, creating a strong and lasting bond between the customers and the pharmacy.

Farmasi Chong is deeply committed to creating a healthier and happier community, and InBody takes pride in being recognized as one of the essential tools employed by Farmasi Chong to advance their goal of creating a community that is both healthier and happier!

 

Feb 08 2023
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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.

 

 

 

Jan 18 2023
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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!

 

 

 

 

 

 

 

 

 

 

 

Nov 10 2022
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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)

Nov 04 2022
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Losing visceral fat is important for diabetics

Lose visceral fat – Why is losing visceral fat important for diabetics?

By Blog, Diabetes, Fat mass, Press

It’s World Diabetes Day on November 14. Speaking of diabetes, people frequently assume that the only treatment for diabetics is medication. It is frequently overlooked how important it is for diabetics to adopt a lifestyle dedicated to lose visceral fat to improve blood glucose control.

Only overweight individuals develop diabetes?

Diabetes patients who are normal weight or underweight should also be given attention when it comes to losing body fat, rather than just diabetics who are obese.

According to a research article published, the researchers discovered that the visceral fat cell sizes of lean diabetics were larger, which is related to the development of diabetes.

What is visceral fat?

There are two types of body fat in our body – subcutaneous fat and visceral fat. Subcutaneous fat is what you feel when you poke your stomach because it is soft and close to the skin. However, visceral fat cannot be felt because it surrounds your organs beneath your abdominal wall.

Visceral fat, commonly known as belly fat, is extremely dangerous in large amounts and has been linked to a number of health complications, including type 2 diabetes, cardiovascular disease, metabolic syndrome, high blood pressure, and others.

How is visceral fat related to diabetes?

Having a lot of visceral fat is associated to insulin resistance. According to the findings, visceral fat secretes retinol-binding protein 4 (RBP4), which has been shown to cause insulin resistance.

Insulin resistance occurs when your body cells in the muscles, fat, and liver do not respond well to insulin in order to absorb glucose from the blood. The pancreas continues to produce insulin in an attempt to get cells to respond.

When the pancreas eventually can’t keep up, blood sugar levels keep rising, which can cause type 2 diabetes and glucose intolerance. 

How can you check if you have a lot of visceral fat?

 Here are three options:

  1. Waist measurement

Checking your waist circumference is a convenient tool that can be done by using cutoff points for Asians (90 cm for men and 80 cm for women). However, measuring with a tape measure along the fat loss progress may not be consistent and may underestimate your visceral fat loss.

  1. Computed tomography (CT) scan

A computed tomography (CT) scan allows for the accurate analysis of subcutaneous and visceral fat separately. However, this requires access to a facility that has a unit, and a test can be costly. On top of that, you might need to be exposed to radiation.

  1. Professional Bioelectrical Impedance Analysis (BIA)

A medical BIA test is an excellent alternative to a CT scan. This test calculate your body fat percentage, which includes visceral fat, by measuring the resistance of an electric current as it moves through your body. 

This method would allow you to understand your visceral fat in a noninvasive, low-cost, and radiation-free manner. An InBody test, one of the professional BIA tests, can help you understand your visceral fat and take the first step toward changing your lifestyle for the better.

Want to know how to check visceral fat on the InBody result sheet?

Download the free interpretation poster right away.

How to lose visceral fat as a diabetics?

According to the study, a combination of diet and exercise can result in a 12.8% reduction in visceral fat and a 16% decrease in fasting glucose levels in people with type 2 diabetes. It also matters what kind of exercise is most effective to lose visceral fat and improve diabetes control.

Furthermore, take your medication as prescribed by your doctor and monitor your blood glucose levels and visceral fat on a regular basis. If you learn that reducing visceral fat is beneficial to your blood glucose condition as a diabetic, this may keep you motivated to lead a healthier life.

Feb 16 2022
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Why men are more prone to heart disease?

By BIA, Blog, Health, Nutrition, Press

Cardiovascular diseases (CVDs) are the leading causes of death in Malaysia. Heart disease is responsible for nearly 1 out of every 4 deaths in Malaysia.  Malaysians in their 20’s and 30’s are currently suffering from heart attacks. Ischaemic heart disease, which can lead to a heart attack, was the leading cause of death among males in Malaysia in 2018, accounting for 17.8% of all deaths.

It is important for men to understand what heart disease is, the risk factors and symptoms, and how to prevent heart disease.  

What is heart disease? 

Cardiac disease encompasses a wide range of heart disorders, including coronary heart disease (CHD) or coronary artery disease (CAD), arrhythmia, heart failure, and heart attacks. Coronary heart disease develops when the arteries that deliver blood to the heart and body harden and narrow due to plaque buildup.

This plaque is composed of components found in the body such as cholesterol and other fatty lipids. Atherosclerosis is the term used to describe the hardness and constriction of the arteries. When this plaque accumulates, blood flow is constricted, resulting in a reduction in the amount of oxygen delivered to the heart. This can eventually lead to a heart attack.

Why men are more prone to heart disease?

Men have an elevated risk of heart disease. According to National Health & Morbidity Survey (NHMS) 2019, hypertension affects men 3 times more than women under the age of 30.

Other risk factors for heart disease include being overweight or obese, having a poor diet, high cholesterol, physical inactivity, and having diabetes.  

Symptoms of heart disease  

The symptoms of heart disease can often be “silent,” and go undiagnosed until someone experiences the signs of a heart attack or arrhythmia. Symptoms of these events may include:  

  • Chest pain or discomfort
  • Pain in the upper back or neck  
  • Heartburn or indigestion  
  • Nausea or vomiting  
  • Dizziness  
  • Shortness of breath  
  • Extreme fatigue  
  • Palpitations or feelings of fluttering in the chest  
  • Swelling in the feet, ankles, legs, neck, or abdomen  

It’s important to note that not all people who have heart disease experience signs or symptoms. Half of the men who died suddenly of coronary heart disease had no previous symptoms or warnings. 

High blood pressure and heart disease

Having high and uncontrolled blood pressure can lead to heart disease. Over time, high blood pressure taxes the blood vessels and heart by making them do more work less efficiently. The friction and force that come from high blood pressure will do damage to the delicate tissues lining the arteries. Plaque forms along with these tiny tears and lesions. As more plaque builds up, the narrower the arteries become, raising blood pressure even more. It becomes a vicious cycle.   

Many people have no symptoms of high blood pressure until it is too late. It is important to regularly check your blood pressure to make sure it is within the healthy range.  

How can you lower your risk for heart disease?  

  1. Check your BP: regular monitoring of your blood pressure will help you stay informed and in control of your blood pressure. If you suffer from high blood pressure, it may be helpful for you to keep a log of your blood pressure readings and take them to review with your doctor.  
  2. Quit smoking: Smoking is known to increase blood pressure and can greatly increase your risk of heart disease.  
  3. Check cholesterol and triglyceride levels: Work with your doctor to regularly check your cholesterol and triglyceride labs to make sure you stay within a healthy range.  
  4. Eat healthy food: Eating a diet rich in fruits, vegetables, and whole grains has been tied to a lower risk of heart disease. Limit red meat, fried foods, high sodium foods, and sugary drinks and desserts.   
  5. Stay active: Regular physical activity can help keep your blood pressure in check and keep your arteries relaxed and pliable. Find an exercise that you enjoy doing and aim to get about 30 minutes of exercise per day.  
  6. Limit alcohol: Excess alcohol intake is tied to an increased risk of heart disease. Drink in moderation which means 1-2 drinks per day. 
  7. Lower stress: Too much stress can tax the heart and blood pressure even more. Find healthy ways of relaxing like taking a walk, reading a book, listening to calming music, or spending a few moments in quiet meditation or prayer each day.  

Men need to bear in mind their risk for heart disease and the associated risk factors. It’s advisable for men to keep their regular check-ups with their doctors, and complete the recommended labs. Checking your blood pressure regularly may also be beneficial, and those who struggle with high blood pressure or have a family history of hypertension may want to consider an at-home blood pressure monitor. Let’s have a look at our clinically validated kiosk type blood pressure monitor, BPBIO 750 Blood Pressure Monitor.

Feb 14 2022
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Why building lean mass is important for everyone (even you!)

By Blog, Fitness, Health, Muscle

People have all sorts of reasons for working out and developing lean body mass (LBM).  Athletes are interested in muscle building to improve their performance on the field. Bodybuilders want muscle growth for that trophy-winning physique.  For us regular joes and janes who struggle to find enough time to diet and workout, it can be as simple as looking losing weight and looking lean.

Whatever the reasons, recent research has made a very strong case that building lean body mass has health benefits far beyond aesthetics and athletic performance.  Sufficient amounts of LBM are actually critical for building a healthy life over the long-term.

This doesn’t mean that you have to work out twice a day lifting heavy weights. Male or female, young or old, everyone can benefit from increased lean body mass.  Here are four important health benefits that you gain from developing your lean body mass.

1. Lean body mass combats obesity

Based on the National Health and Morbidity Survey (NHMS) Malaysia 2019, 50.1% of adults are overweight or obese (30.4% overweight and 19.7% obese) and the numbers keep on rising. With this current situation in Malaysia, it’s hard to avoid advertising that guarantee weight loss in X number of weeks, or a new workout technique that promises to shred fat off of your frame, or that new diet that promises to increase your metabolism and burn body fat.

However, most of these shortcut approaches fail to address the basic issue regarding weight gain: it’s about calories in vs. calories out (energy balance).

“Energy imbalance” in this context refers to consuming more calories than your body needs.  Do this for a long enough period of time, and you’ll gain fat. Gain enough fat over a long period of time, and you can become overweight or obese.

“Energy intake” refers to how many calories you consume through eating and drinking, in other words, your diet.  This is what many people think of when they think about calorie reduction.

However, its “energy expenditure” where you can really make a big effect on balancing your calories in and calories out, and this is why developing your lean body mass is so important.

Lean body mass is associated with your basal metabolic rate (BMR) – the amount of calories you burn at rest.  The greater amount of LBM you have, the greater your BMR will be. This means that people with greater amounts of lean body mass will have a greater energy expenditure while doing nothing, helping to avoid calorie imbalances, and ultimately, obesity.

2. Lean body mass helps you battle diseases

When you become sick and your body becomes stressed, your body’s immune system gets kicked into high gear.  When that occurs, your body’s nutritional demands change. In order to support the immune system and contribute towards recovery, your body requires protein – and a lot of it.  Diet alone won’t supply the amount of protein required to defend against illness. Where will your body find protein reserves? Your lean body mass.

For example, in burn victims, the need for increased protein can increase tremendously: around 4 g of protein per kilogram of body weight, or about four times the normal daily intake of protein. Too much protein for a person to consume through a healthy diet.  This demand for protein exceeds the demands put on the body during fasting (times where you aren’t bringing in calories), which is when muscle breakdown occurs.  The same trend was also found in cancer survivors. In those whose overall body protein decreased due to cancer and cancer therapy, the rate of recurrence of cancer increased.

In both cases, the ability to survive these serious conditions ultimately came down to how much lean mass each patient had to begin with, and how much their bodies lost due to increased demand for protein.

Bottom line: your lean mass can act as protein reserves that your body can draw off of when the immune system is triggered.  If you have built sufficient lean mass through diet and workout, your body will have a much easier time fighting off infection because it will have enough protein in reserve to power the demands caused by the immune system.

If you don’t have sufficient lean mass, your body will have a much more difficult time defeating and recovering from illnesses because it won’t have the type of nutrients it needs to power the immune system.

3. Lean body mass contributes to strong bones

One common concern that both men and women have as they age is the onset of osteoporosis or frailty in general.  These conditions can put people at serious risk in the later stages of life because they can lead to falls and broken bones.  Sometimes, these falls are so serious that some people never walk again.

What can preserve bone density and bone mass later in life?  Maintaining sufficient and healthy amounts of lean body mass.

In the Mediterranean Intensive Oxidant Study, researchers found that lower amounts of skeletal muscle mass, a significant and major component of lean body mass, was correlated with weaker and thinner bones in elderly men.  Because lean body mass is made up of multiple components that cannot be readily increased, such as the weight of body water and internal organs, increasing skeletal muscle mass is the primary means of increasing lean body mass. This, in turn, builds up greater bone strength and density.

In order to protect against thin and weak bones, maintaining and developing sufficient skeletal muscle mass is key.

4. Lean body mass can protect against (and potentially reverse) insulin resistance

Insulin resistance occurs when the body is unable to clear the blood of excess glucose due to the presence of free fatty acids (FFA).  The release of FFA into the body is generally associated with high amounts of body fat mass, which lessens insulin’s ability to clear glucose from the blood.  If this insulin resistance becomes significant over a duration of time, the development of Type 2 diabetes mellitus can occur.

Once again, developing sufficient amounts of lean body mass can help prevent the onset of insulin resistance/Type 2 diabetes. Because insulin resistance/Type 2 diabetes can strike anyone at any age, ensuring that your LBM levels are sufficient while keeping your body fat mass low (i.e. a healthy body composition) is very important for everyone.

In a large-scale study of over 13,000 people over a 6-year span conducted by the UCLA School of Medicine, the researchers concluded their findings by illustrating an inverse relationship between skeletal muscle mass and insulin resistance.  Not only that, they found that for every 10% increase in skeletal muscle mass, there was an 11% decrease in insulin resistance.  For people without diabetes, the decreases were even more pronounced.

Developing your lean body mass also has the added benefit of increasing your BMR, which will increase your Total Daily Energy Expenditure (TDEE) all on its own, which, when combined with proper diet and nutrition, causes body fat mass reduction.  This reduction contributes to less release of free fatty acids into the body in the first place, which will, in turn, make it easier for the body to clear excess glucose and transport it into muscle cells.

Fitness for Long-Term Health

Muscle building isn’t something that only bodybuilders and athletes should worry about; for long-term health, everyone can benefit from building their LBM.

For this reason, it is important to monitor the changes in your lean body mass by having your body composition measured. InBody body composition analysis can divide your weight into its various components – Body Fat Mass, Lean Body Mass, etc. – which will give you a much clearer picture of your overall fitness and health.

Building lean body mass is an investment in your future. The more LBM you build while you are still young and healthy, the more you will have in reserve when you really need. But before you start adding protein shakes and resistance workouts to your daily regimen, you need a plan. The first step to building a healthy level lean body mass is to measure how much you have with a body composition analysis.  You can learn about the different types of BIA devices that analyze body composition and the types of outputs for each devices.

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