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The importance of knowing your body composition

April 18, 2023

by 1to1 Help Diet and Nutrition

The weighing scale can be a friend to some and not so friendly to others! When we weigh ourselves, we may either be thrilled or not so happy with what we see. We sometimes tend to become obsessed with the numbers on the scale. But does that one solitary figure tell you the whole story about what is going on in your body?

It is important to understand where the overall body weight is coming from. A person with a normal weight on a weighing scale can appear to be healthy on the outside but could have an unhealthy body composition.

Let us now understand what body composition is

Body composition is the body’s amount of body fat to its fat-free mass. Fat-free mass comprises the bones, muscles, organs and tissue. A higher-than-normal body fat ratio can cause problems like diabetes, obesity, high blood pressure, etc. In some cases, those with high levels of body fat can also feel more fatigued. This fat is usually found around the organs. Some fat is needed to provide the following functions- protection and cushioning, energy production and hormone regulation. For men, body fat needs to be 5% and for women the range is up to 12%. Men tend to have a leaner more muscular appearance, while women due to biological make-up, have more fat to sustain pregnancy and childbirth.

It is important to know the breakdown of one’s weight, this also helps to determine other factors like bone strength, muscle mass and amount of body water present. A body composition weighing scale can help you understand your inner health, so you can make positive changes and monitor them over time.

Body Fat Percentage: As we have seen, this needs to be in a healthy range specific for men and women. Too much fat can lead to diabetes, obesity, etc. and too little fat on the other hand can lead to osteoporosis, irregular periods and possible infertility.

Visceral Fat: This fat surrounds the organs and helps protect them. As people age, this fat tends to shift towards the abdominal area. Too much can lead to lifestyle related diseases.

Muscle Mass: This includes the weight of all the muscles in the body from the smooth muscles, skeletal muscles and the heart (cardiac) muscles. Muscles consume energy and help burn off calories effectively. This increases your Basal Metabolic Rate (calories burnt while at rest). Having more muscle helps reduce your body fat and also gives a more toned appearance to the body since a pound of muscle occupies less space than a pound of fat. Strength training builds and strengthens muscle.

While exercising, your overall weight may be unchanged. This may be discouraging to someone who is trying to lose weight. But the body composition may tell a happier story. It could be because muscle is being built and fat is being lost that body weight remains the same.

Total Body Water percentage: Is the amount of fluid present in the body. Water helps eliminate waste products and regulates body temperature. Being well hydrated helps boost performance and concentration levels. While being hydrated is important, do not drink high-calorie drinks or those with lots of sugar in them. Go for plain water/ infused water/ fresh unsweetened fruit juice/ tender coconut water or buttermilk as healthier nourishing options.

For females, the water percentage should be between 45 to 60%

For males, the water percentage should be between 50 to 65%.

Bone Mass: This predicts your bone mineral density. Osteoporosis is common at later stages and bone deterioration is a gradual process. Weight-bearing exercises and a calcium-rich diet can prevent this. The bone mass weight varies between males and females and depends on one’s body weight.

Basal Metabolic Rate (BMR): Basal Metabolic Rate takes into account the calories burnt while at rest. Having a high muscle mass will also increase the BMR. The more active you are, the more calories you will burn. Always aim for a high BMR.

While we try to stay at a healthy weight and eat balanced meals, rarely do we get an idea as to how things like physical fitness and healthy eating impact our bodies on the inside. The next time you take your weight, get it done on a body composition weighing scale for an accurate picture of how healthy your body actually is. Take steps to move towards healthy ranges for each parameter by consulting your fitness trainer and a qualified nutritionist.

With inputs from:

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12 Ways to be Physically Fit in 2023

January 20, 2023

by 1to1 Help Wellness

Are you ready to embark on a journey towards a healthier and fitter? Congratulations on taking the first step! Starting a fitness routine may seem daunting at first, but with the right guidance and mindset, you can unlock your inner strength and achieve your goals. In this article, we will take a look at 12 tips to be physically fit, specifically designed for beginners in 2023. So, let’s dive in and discover ways in which you can kickstart your fitness journey with confidence and enthusiasm

The Importance of Fitness for Beginners

Before we delve into the tips, it’s crucial to understand why fitness is essential, especially for beginners. Engaging in regular physical activity not only improves your physical health but also has a positive impact on your mental well-being. Exercise releases endorphins, which are known as “feel-good” hormones, promoting a sense of happiness and reducing stress and anxiety. Additionally, fitness helps to build stamina, strengthen muscles, improve flexibility, and boost your immune system. By prioritizing fitness, you invest in your overall well-being and set the foundation for a healthier future.

12 Ways to be Physically Fit

Drink more green tea

It is simple, easy and healthy! Green tea, studies have shown can fight inflammation in the body. The antioxidants found in green tea, called “flavonoids” fight inflammation that can lead to cell damage and increases the risk of chronic diseases such as cancer, diabetes and heart disease. So two to three cups of green tea a day, as part of a healthy diet and lifestyle, is a great way of getting the added health benefit!

Move more

Sitting for prolonged periods increases the risk of diabetes and heart disease by 30% according to a study. For the new year, set yourself alarms or pop-up messages on your computer screen to get up every hour, stretch and walk around more. This should be in addition to a regular exercise program of 30 to 45 minutes at least five days a week.

Eat a different coloured fruit a day

Fruits pack in loads of health benefits and most of these are concentrated in the colours of the fruits. These coloured pigments in fruits have anti-cancer properties and reduce the risk of heart disease and stroke, besides being rich in fibre and vitamins. The more the merrier when it comes to colours! So, choose a different coloured fruit a day for the new year. Try all those fruits you have never tried before!

Use more greens

Greens are a powerhouse of nutrition! Drumstick, radish and cauliflower leaves pack in more calcium than milk and is great in iron and fibre too! If you have never included these, try innovative ways of including these in your diet. Puree them, add to the rotis, or gravies, add these to the chutneys or the regular palak paneer!

Drink more coconut water

Coconut water is nature’s way of ensuring perfect hydration for the body. It packs in the exact composition of salt and sugar that mimics human blood! Indeed, for marathoners and athletes, coconut water is the best way to rehydrate and replenish lost fluids without harming the body.

Drink more water

Water is the best beverage! It not only rehydrates but keeps skin moist, flushes out toxins and helps in digestion. Replace all fuzzy and sugary drinks with ..a glass of plain water!

Cut down on sugar and salt

Too much sugar and salt can interfere with nutrition absorption! Excess salt can lead to bloating and can increase the risk of hypertension. Sugar, harms the teeth, causing decay and also can lead to high triglyceride levels. Lower the levels of both in your diet. Just aim to reduce by 1 teaspoon each per day.

Replace white with brown rice

Brown rice is rich in fibre and vitamins. It is filling and does not result in high blood sugar levels which is a common concern with polished white rice. Replace white with brown rice, try out idli, dosa, pulao and all rice-based dishes with brown rice or brown basmati rice!

Incorporating Cardiovascular Exercises into Your Routine

Cardiovascular exercises play a crucial role in improving your cardiovascular endurance, burning calories, boosting your metabolism, and being physically fit. There are various ways to incorporate cardiovascular exercises into your routine, depending on your preferences and fitness level. If you enjoy outdoor activities, you can go for a run or cycle in your neighbourhood or explore nearby hiking trails. If you prefer indoor workouts, consider trying out activities like dancing, kickboxing, or using cardio machines, such as treadmills or stationary bikes. Start with shorter durations and gradually increase the intensity and duration as your fitness level improves. Remember to warm up before any cardiovascular activity and cool down afterwards to prevent injuries.

Setting realistic fitness goals

When starting your fitness journey, it’s important to set realistic goals that align with your current fitness level and lifestyle. Setting achievable targets allow you to track your progress and stay motivated along the way. Begin with identifying your long-term objective, such as losing weight, building muscle, or improving cardiovascular endurance. From there, break it down into smaller, attainable goals that you can focus on each week or month. Remember, the key is to challenge yourself while also being kind and patient with your body. Rome wasn’t built in a day, and neither will your fitness transformation. Embrace the process and celebrate every milestone, no matter how small.

Incorporating strength training exercises

Strength training exercises are essential for building lean muscle mass, increasing strength, and improving your overall body composition. Contrary to popular belief, strength training is not only for bodybuilders or athletes; it is beneficial for individuals of all ages and fitness levels. Begin with bodyweight exercises, such as squats, lunges, push-ups, and planks, which can be performed at home without any equipment. As you progress, you can incorporate resistance bands or dumbbells to add more challenges to your workouts. Aim for at least two to three strength training sessions per week, ensuring you target all major muscle groups like your arms, legs, and core. Don’t forget to allow your body enough time to rest and recover between sessions to avoid overtraining.

Tracking Progress and Celebrating Milestones

Tracking your progress is an essential aspect of any fitness journey. Keeping a record of your workouts, measurements, and achievements allows you to see how far you’ve come and motivates you to continue. Utilize fitness apps, wearable devices, or a simple journal to track your workouts, steps, and calories burned. Take progress photos regularly to visually see the changes in your body. Celebrate your milestones, no matter how small they may seem. Treat yourself to a spa day, plan a fun activity, or simply acknowledge your hard work and dedication. Remember, every step forward is a step closer to your ultimate goal.

Tips for Staying Motivated on Your Fitness Journey

Staying motivated throughout your fitness journey can be challenging, but with the right strategies, you can maintain your enthusiasm and commitment.

Firstly, find an exercise routine that you enjoy and look forward to. Whether it’s dancing, swimming, or practising yoga, choose activities that bring you joy.
Secondly, set short-term goals and reward yourself when you achieve them. Treat yourself to a massage, buy new workout gear, or enjoy a healthy meal at your favourite restaurant. Surround yourself with a supportive community, such as workout buddies or online fitness groups, where you can share your achievements and seek inspiration.
Lastly, remember to be kind to yourself. If you miss a workout or indulge in a treat, don’t beat yourself up. Embrace the journey, learn from setbacks, and keep moving forward.

Weight Loss Strategies

For many beginners, body transformation and weight loss are common goals. While it’s important to approach these goals with a healthy mindset, there are strategies you can implement to maximize your progress.

Firstly, focus on creating a calorie deficit by consuming fewer calories than you burn. However, aim for a moderate calorie deficit to ensure sustainable weight loss and prevent muscle loss.
Incorporate both cardiovascular exercises and strength training into your routine to burn calories and build lean muscle simultaneously.
Additionally, prioritize whole, nutrient-dense foods and avoid processed and sugary foods as much as possible. Remember, sustainable weight loss takes time, so be patient and trust the process.

Achieving Physical Fitness in 2023

By incorporating these tips into your fitness journey, you are well on your way to unlocking your inner strength and achieving your goals to be physically fit. Remember, being physically fit is going to take time and is a lifelong journey, and each step you take brings you closer to a healthier and happier version of yourself. Embrace the process, celebrate your achievements, and stay committed to your well-being. With determination, consistency, and a positive mindset, you will transform not only to be physically fit but also your overall quality of life.

1to1help is India’s leading Employee Assistance Program (EAP) service provider with a reputation for quality with integrity. We support organizations to improve employee well-being, through a variety of programmes.

What is an Ideal BMI (Body Mass Index)?

January 13, 2023

by 1to1 Help Wellness

Image Source: Freepik

Maintaining healthy body weight is essential for overall well-being. One commonly used metric to assess whether an individual’s weight is within a healthy range is the Body Mass Index (BMI). BMI is a calculation that takes into account your height and weight to determine if you are underweight, normal weight, overweight, or obese. It provides a general indication of whether you have a healthy amount of body fat.

BMI helps you to assess the overall health risk. If the BMI is above the normal range, then there is an increased risk of health problems like being overweight or obese, heart diseases, type 2 diabetes and certain cancers. The risk of health problems is reduced by getting a BMI in the normal range.

How age affects BMI

Age is an important factor that can influence an individual’s BMI. As we age, our body composition tends to change. For example, older adults may experience a decline in muscle mass and an increase in body fat, which can affect their BMI. Additionally, the distribution of body fat may change with age, with more fat accumulating around the abdomen. This type of fat, known as visceral fat, is associated with an increased risk of various health conditions, including cardiovascular disease and diabetes.

It’s worth noting that the interpretation of BMI for older adults may differ from that of younger individuals. In older adults, a slightly higher BMI may be considered acceptable as it may be indicative of a healthier weight. This is because some amount of body fat is necessary to support the body’s natural ageing processes and provide energy reserves. However, it is crucial to strike a balance and ensure that the BMI remains within a reasonable range to avoid potential health risks.

What does your BMI mean?

If your BMI is below 18.5, you are considered to be underweight

If your BMI is between 18.5 to 22.9, you are considered to be within a normal weight range

If your BMI is between 23 to 24.9, then you are considered to be slightly overweight

If your BMI is between 25 to 29.9, then you are considered to be overweight

If your BMI is above 30, then you are considered to be obese.

What is considered an ideal BMI?

An ideal BMI can vary depending on factors such as age, sex, and body composition. Generally, a BMI between 18.5 and 24.9 is considered within the normal weight range for adults. However, it’s important to remember that BMI is not a one-size-fits-all measure of health. For athletes or individuals with a higher muscle mass, a higher BMI may be normal and healthy.

To have a more accurate understanding of your weight status, it’s advisable to consider other factors such as waist circumference, body fat percentage, and overall health assessment.

Calculate your BMI

Calculate your BMI using 1to1Help’s BMI calculator.

After calculating your BMI, you can refer to the BMI categories to understand where you fall within the weight range.

Tips for Achieving and Maintaining an Ideal BMI

Achieving and maintaining an ideal BMI involves adopting a balanced and healthy lifestyle. Here are some tips to help you on your journey:

Eat a well-balanced diet: Focus on consuming a variety of nutrient-dense foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid or limit the intake of processed foods, sugary beverages, and high-fat snacks.
Engage in regular physical activity: Incorporate exercise into your daily routine. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week. Additionally, include strength training exercises to build muscle and improve overall body composition.
Practice portion control: Be mindful of your portion sizes and avoid overeating. Listen to your body’s hunger and fullness cues, and avoid eating out of boredom or emotional triggers.
Get enough quality sleep: Aim for 7-9 hours of sleep per night. Sufficient sleep is essential for maintaining a healthy weight as it regulates hunger hormones and helps prevent overeating.
Manage stress levels: High levels of stress can contribute to emotional eating and weight gain. Find healthy ways to manage stress, such as practising mindfulness, engaging in hobbies, or seeking support from friends and family.

If you would like to discuss this further or need some help or support in this or any other area, our wellness coaches would be happy to help.