Basics of Body Composition

What's showing up on the scale isn't the full picture and why it matters.

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There is nothing enjoyable about standing on that ancient looking scale in the doctor’s office - the one with the weight that slides.. and the farther it slides to the right, the more of a sinking feeling you get. Been there? Me too.

We are here to discuss how the scale – even your Bluetooth enabled, Spotify playing, expensive model – doesn’t give the whole picture when it comes to your goal. Let’s first talk about what we think the scale is telling us, and what it’s actually telling us.

*Scenario: you step onto the scale and the number is higher than you anticipate*

You think: I’ve gained weight & and it’s all fat.

(And that is not true.)

Reality: A scale collects data one of two ways: mechanically via the use of springs or electronically - where circuits bend under weight and alter the current, resulting in a reading of your weight. To be clear, it results in a reading of your weight: the measurement of the force of gravity pulling down on you in that moment.

Bathroom scales are not finely-tuned enough to give us detailed data. Especially on readings for body fat or muscle mass. Do not rely on them as your gold standard.

Our bodies are made of various types of tissues all creating our overall body composition. The four major components are:

1) Fat Mass

2) Muscle Mass

3) Bone

4) Water

Your bathroom scale can’t tell the difference between how much of your weight comes from fat or muscle or bone or water. It lumps it all together and spits out a number and we assume it’s telling us it’s fat.

Knowing this about ourselves versus the reality is integral to our goals. It gives perspective and clarity on what changes are happening within our body – a term referred to as body REcomposition.

When it comes to recomposition, we have four main options:

1) Lose Fat (negative energy balance)

2) Lose Muscle (negative energy balance + stop or greatly reduce strength training)

3) Gain Fat (positive energy balance)

4) Gain Muscle (positive energy balance + start or increase strength training)

A majority of people starting out their fitness journey claim they want to “lose weight,” when in fact they want to lose fat. And we know the only way to lose fat effectively is through a negative energy balance via a calorie deficit. On the flip side, the only way to gain fat is through a positive energy balance via a calorie surplus.

You can achieve any of these options by focusing on nutrition alone; however, the addition (or lack of) strength training will enhance your goal.

When you understand that nutrition is the foundation of each goal – and learn how to put it into practice – anything is possible. And that is freedom. That is a life lived without restriction.

Learn how to do just that with a specific calorie goal in post #4 of the 6-part Essential Education of Nutrition: Determining Your Daily Calories

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