Sustainable Weight Loss: Body Composition and Muscle Building for Women

Jul 6, 2023 | Consistency, Ownership

If you’re tired of constantly struggling to lose weight then you’re in luck! There’s SOOO much more to health than just the numbers on the scale. Yep, you read right – it’s time to shift our focus from weight loss alone to something even more impactful: changing our body composition.

You’ve likely heard about body composition and know it has to do with weight and fat and muscle, but what is it specifically and why does it matter? Well, it’s basically the makeup of our bodies in terms of muscle, fat, and bone – specifically the measure of each. And let me tell you, this stuff is important, especially as we age. I’m talking not just about weight and how you look, but how you feel, your energy levels, your metabolism and your independence.

Muscle Benefits

So, let’s get down to business and talk about why building and maintaining muscle mass is crucial for healthy aging. First off, muscle is a metabolic powerhouse! That means the more muscle you have, the more calories your body burns even at rest. It’s like having a little fat-burning furnace inside you. Pretty cool, huh?

But that’s not all! Building muscle also improves your strength and balance, which can help prevent those pesky falls as we get older. I don’t know about you, but I want to stay on my feet and keep dancing through life for as long as possible. And let’s not forget that muscle gives us those sexy curves and toned arms that have us giving a little wink to ourselves in the mirror 😉

Measuring Body Composition

Now, I know what you’re thinking: “But how do I measure my body composition?” Don’t worry, girl, I’ve got you covered. There are a few ways to do it, and it’s not as complicated as it sounds. One common method is the skinfold test, where a skilled technician pinches your skin at different sites to estimate your body fat percentage. Another option is bioelectrical impedance analysis (BIA), which uses electrical signals to determine your body fat percentage. Think of it as a little zap of truth that tells you what’s really going on inside.

But if you’re feeling adventurous, you can dive into a tank of water for hydrostatic weighing or hop into an egg-shaped pod called a bod pod. These methods measure your body composition by looking at things like water displacement and air density. They may sound a bit sci-fi, but trust me, they’re pretty accurate.

And then we have the gold standard of body composition measurement: DEXA scanning. It’s like getting an X-ray, but instead of checking for broken bones, it gives you detailed information about your fat, muscle, bone, and even bone density. It’s the real deal so if you can get your doctor to do it, it’s totally worth it (even if it’s not covered by insurance, it’s worth paying for that information).

Best Practices

Now, here’s the thing: it doesn’t really matter which method you choose. What’s important is being consistent across methods. So, if you start with a skin fold test, stick with it for future measurements. And remember, it’s not about comparing your results to others, but about tracking your progress and making positive changes for yourself.

Hopefully by now if I don’t have you totally convinced, maybe you’re starting to consider shifting your focus from obsessing over weight loss to improving body composition. My goal over the next few weeks of blogs is to have you embrace the power of muscle and strive for healthy aging, not just how you look in a swimsuit. Trust me, the benefits go way beyond the number on the scale. You’ll feel stronger, more confident, and ready to conquer the world!