Category

Body Composition Analysis

Sep 25 2023
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Can You Really Lose Weight Without Hitting the Gym?

By Body Composition, Body Composition Analysis, Fat mass, Muscle, Press

Weight loss is a journey, and like all journeys, everyone’s path is unique. For some, hitting the gym and sweating it out has become second nature. However, for others, the thought of regular exercise can be intimidating, time-consuming, or simply not feasible due to various reasons.

So, is it truly possible to achieve weight loss without exercise? The simple answer is yes! But, as you’ll discover in this post, incorporating physical activity has its own set of irreplaceable advantages.

Weight Loss Without Exercise

Weight Loss Without Exercise: How Does It Work?

  1. Caloric Deficit: At its core, weight loss boils down to a simple equation – consume fewer calories than your body uses. If you can create a caloric deficit, you’ll lose weight. This can be achieved by adjusting your diet, monitoring your portions, and opting for healthier alternatives.
  2. Quality of Diet: Not all foods are created equal. While two meals might contain the same number of calories, one could be packed with sugars and trans fats, while the other is rich in vitamins, fiber, and protein. Prioritizing whole, nutrient-dense foods can spur weight loss even without added physical activity.
  3. Stay Hydrated: Drinking water before meals can help reduce hunger and, therefore, lead to lower calorie consumption. Additionally, drinking an adequate amount of water can aid in metabolism, which in turn helps the body burn calories more efficiently.
  4. Mindful Eating: This involves paying close attention to what you’re eating, savoring each bite, and recognizing when you’re full. This practice can help reduce binge eating and make you more conscious of your food choices.
  5. Limiting Sugar and Processed Foods: Processed foods are often high in calories, sugar, and unhealthy fats. Minimize these to see a marked improvement in your weight loss journey.

 

Mindful eating helps in weight loss without exercise

Are You Losing Weight or Losing Fat?

However, the weight you lose is just a number. It doesn’t reveal what that weight comprises. Is it fat, muscle, or water?

It’s entirely possible to lose weight without exercising by merely eating less. However, without proper nutrition and muscle stimulation, you might be losing muscle mass instead of fat. This is not an ideal scenario, as muscles are metabolically active and help burn more calories.

Rapid weight loss, combined with muscle loss, can lead to the “yo-yo effect,” also known as “weight cycling.” Imagine losing weight, only to regain it after a while due to changes in your diet. Then, you lose it again, only to gain it back once more. The cycle of losing and gaining weight can increase the risk of certain diseases, including heart disease, high blood pressure, and type 2 diabetes mellitus.

Body composition analyzers, such as InBody, provide a comprehensive view of your body composition. This allows for a better understanding of where weight loss is occurring, whether it be from muscle, fat, or water.

Exercise: How Does It Help with More Efficient Fat Loss?

Yes, you can lose weight without exercising. However, if your goal is to maintain a healthy body composition, stay slim, and avoid the dreaded yo-yo effect, then exercise offers benefits that are hard to ignore.

1. Muscle Maintenance: When you lose weight, it’s not just fat you’re shedding. Without exercise, especially strength training, you may lose muscle mass. Muscles are metabolic powerhouses, burning more calories even at rest. Maintaining them can help you keep the weight off long-term.

2. Improved Metabolism: Regular exercise, especially resistance training, can boost your metabolic rate, which in turn helps you burn more calories.

3. Body Physique: Exercise helps in toning the body, giving you a more defined look. It’s not just about the number on the scale, but how you look and feel in your physique.

4. Mental Health: Beyond the physical, exercise has been shown to improve mood, reduce anxiety, and combat depression. The endorphin rush after a workout session is hard to beat!

How Does Exercise Help with More Efficient Fat Loss?

Conclusion: Why You Should Still Lace Up Those Sneakers!

“Weight loss without exercise” is a tantalizing concept, and indeed, it’s entirely achievable. By controlling your diet, being mindful of your eating habits, and staying committed, you can see the numbers on the scale drop. However, if you’re looking for a toned body, improved mental health, and a higher likelihood of keeping the weight off, then lacing up those sneakers might be worth the effort.

In the end, it’s all about what aligns with your goals, lifestyle, and preferences. Whether you choose a path with or without exercise, remember that every step towards a healthier you is a step worth celebrating.

Sep 25 2023
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Tips for Managing Muscle Soreness After Workouts

By Blog, Body Composition, Body Composition Analysis, Muscle, Press

Muscle soreness is something we’ve all experienced, whether you’re a fitness newbie or a seasoned athlete. It’s that unmistakable feeling after a vigorous workout or a new physical activity. But what really causes muscle soreness, and how can you benefit from understanding it better?

This article explains what muscle soreness is, what causes it, and how you can track your muscle health using body composition analyzers like those made by InBody.

Muscle soreness after workout

What is Muscle Soreness?

Muscle soreness, often known as DOMS (delayed onset muscle soreness), is the pain and stiffness you feel in your muscles a few hours to days after doing a new or challenging exercise. It’s common to experience muscle aches within **[6 to 12 hours after a workout](https://my.clevelandclinic.org/health/symptoms/17669-muscle-pain#:~:text=When you try a new,muscles heal and get stronger.)**, and the discomfort can last up to 48 hours.

DOMS is caused by tiny muscle fibre damage during exercise, particularly when eccentric contractions are involved, such as downhill running or lengthening under load. This is a natural part of the healing and strengthening process happening within the muscles, which may cause some pain.

Prolonged muscle soreness could be injury

Muscle Soreness is Normal, But It Should Not Last Too Long

While some might wear their muscle soreness as a badge of honour, thinking it’s a sign of an effective workout, it’s essential to understand the difference between productive pain and potentially harmful pain.

Overtraining and not giving your muscles adequate time to heal can lead to injuries. Hence, understanding muscle soreness and tracking muscle health becomes vital.

Body Composition Analysis and Muscle Soreness

This is where tools like the body composition analyzer from InBody come into play. Using bioelectrical impedance analysis, InBody devices can provide detailed insights into your muscle mass, body fat percentage, and overall muscle condition.

If you experience prolonged muscle soreness, it may be helpful to check your muscle mass and related parameters in the InBody Result Sheet. A consistent or unexpected decline in muscle mass in a particular segment in the Segmental Lean Analysis, despite regular workouts, could indicate that your muscles are not recovering effectively, putting you at risk for injuries.

Segmental Lean Analysis in InBody

Additionally, if you have a higher ECW Ratio in a certain segment of your muscle, it could indicate a risk of acute inflammation due to injuries, and you may need medical help. However, it’s crucial to have your InBody results interpreted by healthcare professionals.

How Does Bioelectrical Impedance Analysis Work?

Bioelectrical impedance analysis (BIA) sends a low-level electric current through the body. Since muscles contain a large amount of water, they conduct electricity better than fat does. Thus, by measuring the resistance to this electric flow, BIA devices, like the InBody analyzer, can estimate muscle mass and body fat percentage, among other parameters.

Benefits of Tracking Muscle Health with InBody:

  1. Better Understanding of Recovery: If your muscle mass remains consistent or increases after exercising and experiencing muscle soreness, it indicates that your muscles are recovering well.
  2. Injury Prevention: If you notice a consistent decrease in muscle mass or an imbalance between muscle groups, it might be time to reconsider your workout regimen and recovery practices.
  3. Inflammation Indicators: Having a higher Extracellular Water (ECW) Ratio in a specific muscle group could indicate an increased risk of inflammation due to injury. Any abnormal increase in ECW Ratio levels could serve as a warning to undergo a health check before continuing with workouts.
  4. Tailored Workouts: By understanding your muscle health and body composition, you can design workouts that target specific muscle groups or address imbalances.

Tips to Reduce Muscle Soreness

Tips to Reduce Muscle Soreness:

Here are some general tips to manage and reduce muscle soreness:

  1. Warm-Up and Cool-Down: Begin your workout with a proper warm-up and end it with a cool-down routine to prepare and recover your muscles.
  2. Stretching: Incorporate dynamic stretching before your workout and static stretching afterwards to improve flexibility and reduce muscle tension.
  3. Hydration: Stay well-hydrated before, during, and after exercise to prevent cramping and muscle tightness.
  4. Proper Nutrition: Consume a balanced diet rich in protein and antioxidants to support muscle repair and reduce inflammation.
  5. Gradual Progression: Avoid overexertion and gradually increase workout intensity and duration to allow your muscles to adapt.
  6. Rest and Recovery: Ensure adequate rest between intense workouts to give your muscles time to heal and grow.
  7. Active Recovery: Engage in low-intensity activities like swimming or cycling on rest days to promote blood flow and alleviate soreness.
  8. Massage and Foam Rolling: Use foam rollers or consider getting a massage to relieve muscle tension after your workout and improve circulation.
  9. Pain Management: Over-the-counter pain relievers like ibuprofen can help manage soreness, but use them sparingly and as directed.
  10. Listen to Your Body: If you’re in significant pain, skipping a workout or modifying your routine is okay. Pushing through severe soreness may lead to injury.

Conclusion

Muscle soreness is a common experience for many people who engage in fitness activities. It can be a sign that your muscles are working hard and growing stronger. However, it is essential to be mindful of this soreness and take steps to promote proper recovery and growth. By understanding the intricacies of muscle soreness and recovery, you can ensure that your muscles are not only growing but also thriving.

Advanced tools like InBody’s body composition analyzers can provide valuable insights into your body composition, helping you better understand the changes taking place in your muscles. Additionally, listening to your body and recognizing the signals it sends you is crucial to any fitness journey. Remember, every ache tells a story and can provide valuable information about your body’s needs. So, don’t overlook muscle soreness – use it as an opportunity to learn and grow stronger!

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!

 

Apr 15 2023
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Lady Is Looking for Ways for Reducing Swelling in Feet

5 Easy Ways for Reducing Swelling in Feet

By Body Composition, Body Composition Analysis

Swelling, also known as edema, is a common condition that can cause discomfort and affect daily activities. It can occur in different parts of the body, such as the legs, arms, and face, and can be caused by various factors.

In this blog post, you will get to discover the benefits of exercise and other remedies for how to reduce swelling in feet. However, please note that if you have any other medical conditions, it is important to consult with your doctor if you experience any edema symptoms.

Lady Is Looking for Ways for Reducing Swelling in Feet

1. Exercise Helps in Reducing Swelling in Feet

Prolonged sitting or standing in one area, such as at work, can cause swelling in your feet. To prevent this, try to move around for a few minutes every hour. You can take a walk to the break room, go around the block during lunch, flex your knees and ankles, or take a lap around the office.

Some low-impact exercises that can help reduce swelling include walking, cycling, swimming, and yoga. It is important to start slowly and gradually increase the intensity and duration of exercise.

High-intensity exercise can lead to the accumulation of pulmonary fluid and result in edema. Therefore, it is important for beginners to consult a healthcare professional if they experience edema symptoms before engaging in high-intensity exercise.

2. Get Compression Socks

Compression socks and stockings are designed to provide the strongest pressure around the ankle, with decreasing pressure as the stocking goes up the leg. They are commonly used to reduce swelling in the legs and improve circulation.

To determine which compression socks are best for your situation, you can consult with the pharmacist at the drugstore.

3. Elevate Your Feet

Elevation can help reduce swollen feet by working with gravity to encourage fluid to flow away from the swollen area and back towards the heart. By raising the swollen part of the body above the level of the heart, you can promote better circulation and decrease the fluid buildup that contributes to swelling.

Holding the swollen part of the body above the level of the heart several times a day can help reduce swelling. Try elevating your feet with cushions and pillows while you sleep. You can also elevate your feet for about 20 minutes several times during the day using a chair.

4. Massage and Cold Therapy

If you experience edema symptoms for the first two weeks, try applying ice to the affected area for up to 20 minutes per hour for the first three days after swelling occurs. This can help reduce inflammation and swelling.

However, seek the help of a health practitioner if your edema symptoms have persisted for more than two weeks.

https://images.unsplash.com/photo-1617952986600-802f965dcdbc?ixlib=rb-4.0.3&q=85&fm=jpg&crop=entropy&cs=srgb

In addition, gently massaging the swollen area with circular motions using your fingers can promote circulation and encourage excess fluid to move away from the area.

This technique can be particularly effective when combined with other remedies such as compression, elevation, and cold therapy.

It is important to note that while massage can be beneficial, it is important to avoid massaging too vigorously or using too much pressure, as this can actually worsen swelling and cause further discomfort.

5. Diet and Hydration

Maintaining a balanced diet that is low in salt can be beneficial for reducing fluid retention and swelling. This can be achieved by including a

variety of fruits and vegetables, lean protein sources, and whole grains in your meals.

Additionally, staying hydrated by drinking an adequate amount of water can help promote the movement of anti-inflammatory chemicals throughout the body, which can further help reduce swelling and inflammation.

Therefore, it is important to make sure you drink enough water throughout the day to reap these benefits.

How to Monitor Swelling with ECW Ratio in InBody?

The ECW Ratio in the InBody Result Sheet is a measure of the ratio of extracellular water (ECW) to total body water (TBW). ECW is the fluid outside of the cells, while TBW is the total amount of water in the body, including intracellular water (ICW) and ECW.

InBody ECW Ratio

In healthy individuals, the average ratio of ECW to TBW is around 0.380, and the acceptable range is between 0.360 to 0.390. Any value beyond this range may

indicate swelling or excess ECW.

By taking multiple InBody tests, you can establish your normal fluid status and determine any imbalances in the ECW Ratio.

InBody Segmental ECW Ratio

The InBody Result Sheet provides a set of ranges for various measurements, including BMI, PBF, and ECW/TBW. It can be a powerful tool to monitor fluid balance and guide healthcare decisions.

Where can I get InBody test?

Conclusion

Swelling, or edema, can be uncomfortable and impact daily life. While medication and medical procedures can help treat swelling, there are also natural remedies that can alleviate symptoms. Exercise can promote blood flow and reduce swelling, while compression socks, elevation, massage, and cold therapy can also be effective.

Additionally, monitoring the ECW Ratio in InBody Result Sheet can help you identify imbalances that may indicate swelling or excess fluid in which part of your body. By adopting these strategies and consulting a healthcare provider if necessary, you may able to reduce swelling in your feet.

However, if the edema is persistent, it is important to seek medical attention as it may be a sign of an underlying medical condition.

Mar 10 2023
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Workout during Ramadan

How to Retain Your Muscle During Ramadan Fasting?

By Body Composition, Body Composition Analysis, Diet, Muscle, Nutrition

Ramadan is a month of fasting observed by Muslims worldwide. During this time, Muslims abstain from food and drink from dawn until dusk. Depending on the location, the fasting period can last up to 15 hours.

With such a lengthy fasting period, it can be challenging to maintain muscle mass during Ramadan. However, with a few tips and tricks, it is possible to retain your muscle mass even during this fasting period.

Workout during Ramadan

Plan Your Workouts Wisely

Strengthening exercises are essential to maintain muscle mass during Ramadan. However, it is recommended to decrease the volume and intensity of your workouts during the first week of Ramadan. This allows your body to adapt to the fasting routine and helps prevent injury.

It’s important to note that working out in a fasted state may not be the best option for your body. It can be tough on your body’s homeostasis, especially if you’re already dehydrated. You definitely don’t want to risk passing out in the gym.

When it comes to fitting in workouts during Ramadan, it can be challenging to find the right time that works for you. However, you may try scheduling your workouts between Maghrib (sunset) and Isha (night) prayers, or after Isha prayers at night. Another alternative is to work out right before Sahur in the morning.

Listen to your body and see how it responds to working out at different times of the day.

Protein intake

Keep Track of Your Protein Intake

You must be familiar with the role of protein in your diet, which is essential for muscle growth and repair. During Ramadan, it is essential to keep track of enough protein to maintain muscle mass. Consuming enough protein helps in muscle recovery and prevents muscle loss.

Include protein-rich foods during meals in Sahur and Iftar, such as chicken, beef, fish, eggs, dairy products, and legumes. It is recommended to consume protein-rich foods during the evening meal and before the pre-dawn meal.

In addition to preserving muscle mass, consuming a high-protein meal n has been shown to reduce hunger. This may help you stay focused throughout the day by reducing your food cravings.

Studies have demonstrated that protein is more filling than carbohydrates or fats. Additionally, protein has a high thermic effect, meaning that the body burns more calories during the digestion and absorption of protein compared to carbohydrates and fats.

Pastry after Ramadan fasting

Don’t Lose Control Of Your Calorie Intake

During the month of Ramadan, it’s important to be mindful of your eating habits. Although fasting for long hours without food and water can be challenging, it’s easy to fall into the trap of overeating during the night.

This is because the Ramadan bazaar is filled with a wide variety of high-calorie foods that are readily available just around the corner. From Murtabak to Ayam Percik, the options are endless and tempting.

To avoid overindulging, try to stick to your pre-Ramadan diet and keep track of your calories as much as possible. This can help you maintain a healthy eating habit and make it easier to return to your routine and diet once Ramadan is over.

What Happens to Your Body During Cyclic Overeating

Hydration after Ramadan fasting

Keep Hydration in Check

During Ramadan, it is crucial to maintain proper hydration levels throughout the day to avoid dehydration. Although you may be tempted to drink a lot of water all at once, it is essential to avoid this, as it can cause bloating and discomfort. Instead, try drinking small amounts of water throughout the night to replenish fluids lost during the day.

In addition to water, consider incorporating hydrating fluids such as coconut water or sports drinks to maintain optimal hydration levels. You can also consider incorporating more fruits and vegetables (foods with high water content) into your diet during the night to keep you hydrated.

Additionally, dehydration can lead to reduced blood flow and muscle weakness, so it is essential to stay hydrated to maintain your physical strength and performance during workouts after “berbuka puasa”.

Muscle changes during Ramadan fasting

Keep An Eye On Your Muscle Mass during Ramadan fasting

Retaining muscle mass is challenging during fasting, so it is important to have a good understanding of the muscle mass you already have. Tracking changes in your muscle mass throughout the month can help you make adjustments to your diet and exercise routine to ensure that you are maintaining your muscle mass. This is where a body composition analysis comes into play.

By analyzing your body composition, you can get a better understanding of your Skeletal Muscle Mass, Percent Body Fat, and other important metrics. Armed with this information, you can make more informed decisions about your diet and exercise routine during Ramadan to stay intact with your gains.

How often should you test body composition?

Start tracking your progress with an InBody machine today and see the difference it can make. Find the nearest location for an InBody test here.

Conclusion

Maintaining muscle mass during Ramadan fasting can be challenging, but it is possible with a few tips and tricks. Consuming enough protein, staying hydrated, and exercising with a flexible routine during the non-fasting hours can help retain muscle mass during this period.

Remember to consult with your doctor before making any dietary or exercise changes during Ramadan if you have any medical condition. With the right approach, you can maintain your muscle mass and stay healthy during Ramadan fasting.

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 31 2023
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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.

 

 

 

 

 

 

 

 

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