Stop Worrying About Your Weight: The Importance of Body Composition for Good Health
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For years, the health field has focused on weight loss as synonymous with good health. Much of the current health literature indicates a positive correlation between weight loss and preventative health. A brief internet search of ways to be healthier will undoubtedly lead to results indicating how you can lose weight. You might think that you need to lose weight to be healthy.
But should your weight be your main indicator of health status? As new technology, health metrics, and research emerge, it has become undeniable that weight alone is a poor measurement for determining whether an individual is healthy or not. Read on if you’re curious about how body composition impacts health and longevity.
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What is Body Composition?
Body composition is the percentage of fat, bone, muscle, water, and other elements in the body (1,8,10). Weight- the number on the scale- is often influenced by several factors including hydration status, calorie intake, and body output to name a few (1). Unfortunately, this number does not provide a good depiction of the makeup of the body or day-to-day changes.
Using a body composition analysis scale, also called a bioelectrical impedance analysis (BIA) scale, can help you accurately measure your body’s makeup with small electrical currents (1-3,8). Body composition measurement is a much better indicator of health and longevity since it takes into account the component makeup of the body as a whole (2). Knowing your current fat mass, muscle mass, and body fat percentage is helpful for assessing and improving overall health. The image below provides an example of healthy body composition percentages for the average person (1).
Since body weight and composition are influenced by factors such as age, genetics, hormones, environment, and lifestyle (activity level, nutrition, sleep, etc.), determining a healthy body composition for you can be key to reaching your health and physique goals (2). Two people with the same biological sex, height, and weight, but different body compositions due to lifestyle differences such as activity level may look very different and have divergent health risks (see the image below) (4,6,10). As you can see in the image, muscle mass is more dense than the same amount of fat mass and, therefore, takes up less space which is why the person on the right hand side appears leaner even though they weigh the same amount (1,7)! If you gain muscle while losing fat, you may not notice a difference if you only focus on your weight.
Why is Body Composition Important (Compared with Weight Status Alone)?
As you age, your body’s fat mass naturally increases and your lean muscle mass decreases (2). If you focus on weight status alone- muscle, fat, bone, everything together- you are missing a lot of the health picture. An accurate body composition analysis can help health professionals and personal trainers guide you in improving your fitness level, health status, and subsequently, reduce your disease risk and increase your longevity (2,6).
Though some body fat is necessary for normal body functioning, a high body fat percentage for your age and sex has been known to increase the risk of (1-2,4-10):
Injuries
Joint stress
Metabolic syndrome associated with obesity
Cardiovascular disease
Stroke
Hypertension
High cholesterol
Kidney disease
Type 2 diabetes mellitus
Alzheimer’s disease
Cancer
Osteoporosis
Surgery complications
Early death
At the same time, appearing “thin” does not necessarily mean that you are in good health. The term “thin” can mean weighing less than recommended for your height and age which can also put you at risk for negative health conditions such as immune system impairment, low hormone levels, and bone loss or fractures (6). You can also appear thin, but have mostly body fat and little muscle mass. However, being “lean” is typically associated with greater muscle mass.
Lean body mass is muscle mass, bones, and body fluid. Muscle mass is the size of your muscles including skeletal, smooth, and cardiac muscles (5). Increasing muscle mass can increase your lifespan by (3,5,7,9):
Reducing pain & the risk of chronic disease & injuries
Improving bone mass
Increasing energy
Boosting your metabolism (muscle burns more calories at rest)
Lowering blood pressure
Stabilizing blood glucose
Improving sleep, mood, & self-esteem
Body composition is important because it offers you a comprehensive health assessment to guide exercise, diet, and lifestyle recommendations which ultimately will result in a better understanding and control of health.
What Are Body Composition Recommendations?
A healthy body composition for the average person is one with a lower body fat percentage and a higher non-fat percentage- aka muscle, bones, and organs (see chart below for recommendations) (7). These ranges will change for factors such as activity level, ethnicity, sleep habits, alcohol intake, and hormones (1,5).
Healthy Body Fat Percentage Recommendations
Average Skeletal Muscle Mass Percentages*
*These numbers are based on 1 study due to a lack of credible sources available elsewhere (14).
Healthy Lean Body Mass (aka Fat-Free Mass) Percentage Based on Body Fat Recommendations**
**Calculated by subtracting 100 from body fat percentage (5). Lean body mass is your muscle mass, bones, organs, and body fluid combined (3,5).
As we age, our body composition naturally worsens – our metabolism slows, hormones change, fat body increases, and we lose muscle mass (also known as sarcopenia) (2,5,7). We lose 3-5% of muscle every decade starting at age 30 years. In addition, our Basal Metabolic Rate (BMR) or resting metabolism – the calories your body naturally burns at rest for regular body functioning – decreases over time (7). This change may result in an increased risk of disease and injury even if our weight does not change.
Focusing on modifiable factors such as physical activity, diet, sleep, and other lifestyle behaviors is key to good health and longevity (1). Pick a couple of small goals to work on each week and measure your progress in a way that feels best for you to see if these changes are giving you the results that you are looking for over time.
How Can You Improve Your Body Composition with Exercise?
At this point, you may be asking yourself, “how do I improve my body composition?” This is where lifestyle behaviors like physical activity comes into play. To build muscle mass, your muscles need to be challenged (aka strengthened) through 2-3 sessions a week of strength training exercises (1). Some examples include weight training, bodyweight exercises, resistance band moves, and/or free weight or weight machine workouts (3,5,10). Exercises such as resistance training and high-intensity interval training (HIIT) can also help support you in decreasing body fat while subsequently strengthening muscles and boosting your metabolism for up to 48 hours after these workouts (13).
The American College of Sports Medicine (ACSM) and the Centers for Disease Control and Prevention (CDC) recommend that “all healthy adults aged 18–65 years should participate in moderate-intensity aerobic physical activity for a minimum of 30 minutes on 5 days per week, or vigorous-intensity aerobic activity for a minimum of 20 minutes on 3 days per week” (14). Beyond improvement in body composition, regular exercise has been shown to reduce blood pressure and help to manage stress and anxiety.
How Do You Eat Well to Improve Your Body Composition?
You may have heard the age old adage “fitness is 70% diet and 30% exercise.” While the jury is still out on the accuracy of this statement, the notion that diet plays a big role in health and fitness rings true. An excessive intake of calories (aka eating more calories than your body needs to function properly each day) is linked with excess weight gain as well as body fat. When you consume more calories than you need, your body takes that glucose (calories or energy) and converts it into glycogen which is stored as body fat. Limit highly processed foods (often called “empty calorie foods”) which contain calories, but few nutrients.
Focus on loading up on nutrient-dense, fiber-rich whole foods in their simplest forms including lots of fruits and vegetables each day which will keep you full for longer than empty calorie foods (3,10). Follow the “MyPlate” strategy (view the image below) recommended by the United States Department of Agriculture (USDA) and compose meals with ¼ plate of protein, ¼ plate of carbohydrates, and ½ plate of fruits and veggies for balanced meals (12). Knowing your body composition will be an essential tool to evaluate your progress as you implement healthy dietary changes into your daily routine (2).
As you build muscle through exercise, it can be maintained through proper dietary intake such as ensuring adequate protein each day (3). Protein aids in repairing and maintaining muscle while increasing your satiety, so adequate protein intake will keep you full for longer (5). As a general rule, 10-35% of daily calories should come from protein (5). Don’t skip meals as this can lead your body to hold onto fat since drops in blood sugar can increase hunger.
Lastly, stay hydrated! In the U.S., it’s easy to drink our calories with a plethora of coffee, tea, pop, energy, and other beverages out on the market and just a “drive-through” away from us. Limit overly sugary beverages that add extra calories to your diet and stay hydrated with fresh plain or fruit-infused water (3). Your body is made up of about 60% water which is necessary for your body to maintain proper functioning including temperature regulation, digesting food, regulating blood pressure, keeping joints moist, flushing bacteria, and protecting organs (15,16). The Academy of Nutrition and Dietetics recommends that we drink 9-13 cups of water a day (15).
The Importance of Body Composition: In Summary
A healthy body composition prevents disease and illness and maintains good health and wellness. Weight alone will not give you the whole picture of your health since it does not account for body fat and muscle mass. You can increase your longevity, quality of life, and metabolism by strengthening your muscles and maintaining a healthy body fat level. Implementing preventative lifestyle habits such as daily activity and healthy eating into your regular routine will help you achieve and maintain good health.
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References:
Body Composition 101 - Health Insights | Withings. https://www.withings.com/fr/en/health-insights/about-body-composition. Accessed 19 June 2024.
Holmes, Clifton J., and Susan B. Racette. “The Utility of Body Composition Assessment in Nutrition and Clinical Practice: An Overview of Current Methodology.” Nutrients, vol. 13, no. 8, July 2021, p. 2493, https://doi.org/10.3390/nu13082493.
“How to Improve Body Composition, Based on Science.” Healthline, 1 Oct. 2017, https://www.healthline.com/nutrition/improve-body-composition.
Body Composition | UC Davis Sports Medicine |UC Davis Health. https://health.ucdavis.edu/sports-medicine/resources/body-fat. Accessed 19 Feb. 2024.
“Muscle Mass Percentage Averages and How to Calculate It.” Healthline, 8 July 2019, https://www.healthline.com/health/muscle-mass-percentage.
Research, Select. “Body Composition: Why Is It Important?” Body Volume Index, 15 June 2020, https://www.bodyvolume.com/post/the-importance-of-body-composition.
Rhodes, Roxana. “Why Is Your Body Composition so Important?” Partners In Health, 27 Apr. 2020, https://partners-in-health.com/why-is-your-body-composition-so-important/.
Why Body Composition Is Important | Bodystat Website. https://www.bodystat.com/News/Why-body-composition-important?Gcrejp. Accessed 19 Feb. 2024.
“What Your Body Composition Metrics Actually Say About Your Health.” Men’s Health, 2 May 2019, https://www.menshealth.com/health/a27242669/what-your-body-composition-metrics-say-about-your-health/.
Contributors, WebMD Editorial. “What Is Body Composition?” WebMD, https://www.webmd.com/fitness-exercise/what-is-body-composition. Accessed 23 June 2024.
“What Is A Good Lean Muscle Percentage?” Propello Life | The Best Natural Supplements, https://www.propellolife.com/blogs/news/what-is-a-good-lean-muscle-percentage. Accessed 18 June 2024.
MyPlate | U.S. Department of Agriculture. https://www.myplate.gov/. Accessed 18 June 2024.
“Best Exercises to Burn Fat.” US News & World Report, https://health.usnews.com/wellness/fitness/articles/best-exercises-to-burn-fat. Accessed 18 June 2024.
Janssen, Ian, et al. “Skeletal Muscle Mass and Distribution in 468 Men and Women Aged 18–88 Yr.” Journal of Applied Physiology, vol. 89, no. 1, July 2000, pp. 81–88, https://doi.org/10.1152/jappl.2000.89.1.81.
How Much Water Do You Need? https://www.eatright.org/health/essential-nutrients/water/how-much-water-do-you-need. Accessed 23 June 2024.
“How Much Water Should I Drink a Day?” Harvard Health, 6 Sept. 2016, https://www.health.harvard.edu/staying-healthy/how-much-water-should-you-drink.
Suggested Citation: Loufman, Larissa M. Stop Worrying About Your Weight: The Importance of Body Composition for Good Health. (June 25, 2024). The Global Harvest RD LLC, 2024. Available at: https://www.theglobalharvestrd.com/resources/articles/article-stop-worrying-about-your-weight-the-importance-of-body-composition-for-good-health.
Author Bio
Larissa M. Loufman, MPH, RD, LD, CLC, CCRC is a Registered Dietitian and Public Health Professional with a passion for healthy living & supporting people in their wellness journey’s. As Founder & Owner of The Global Harvest RD, she empowers others to discover their healthiest & happiest lives through nutrition, gardening, and travel.
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Disclaimer: Although Larissa holds the designation of Registered Dietitian (RD), it is important to clarify that she does not provide Medical Nutrition Therapy (MNT) through this website and her company, The Global Harvest RD. The information presented on this site is intended solely for educational and informational purposes. It is crucial to recognize that nothing within this site or the resources provided should be construed as professional medical advice. Readers are advised that the author assumes no responsibility for any losses or damages arising from actions or the failure to act based on the content found on this website. It is emphasized that the information presented here is not intended for the diagnosis or treatment of any health conditions. For personalized medical advice, it is strongly recommended to consult directly with your local healthcare or medical provider team to make sure that this advice is right for you.
