Tatyana's Fitness in Somerset, NJ
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Posted by The Hook on Wednesday, January 25, 2017
A few days ago, you stepped on the bathroom scale, and you’re stoked to find out that the numbers are going down. Not to mention that you looked lean and strong when you quickly glanced at the mirror before you head out the door.
Sticking to your weekly meal plan for six months now plus your thrice-a-week HIIT sesh have finally paid off!
But today, you step on the scale again and the numbers are higher than the last time. Plus, you have a bloated belly to boot! You freak out and wonder what’s going on.
Sounds familiar to you?
Whether you’re a professional athlete training for next season or a self-proclaimed newbie who simply wants to get fit and healthy, an in-depth understanding of your body composition is crucial in helping you track real progress of your lifestyle changes.
Sure, nothing beats working with health and fitness pros on a regular basis to help reach your body composition goals. Yet being fluent in interpreting the different variables that make up your body composition has its advantages too.
First, it can help you become more objective (no need to freak out when your weight fluctuates!) in maintaining body composition success because you know exactly where you are from a broader perspective. In a nutshell, you get to see the bigger picture through intimate knowledge of the parts that make up the whole. Second, you’ll gain a more detailed, accurate view of what’s working and what’s not. As a result, you’ll know exactly what specific steps or adjustments you can take towards your goal.
In this article, we’ll take a closer look at one of most valuable outputs in the InBody result sheet — Segmental Analysis.
Body composition analysis is a method of describing what your body is made of, including fat, muscle, protein, minerals, and body water. In conventional BIA body composition analyzers, the entire body is analyzed as just one section, or cylinder. This single-cylinder method results in only one impedance value, which is used to determine the body composition data for a user.
However, because each body part has different volumes, the single-cylinder method results in very skewed data. Segmental analysis provides body composition data in segments in addition to the usual full body analysis.
For example, the InBody technology divides the body into five segments or “cylinders”: the two arms, two legs, and the trunk ( area between the neck and legs.)
Anyone can theoretically be underdeveloped/overdeveloped (depends on your body goals really) when it comes to certain body segments. The good news is segmental analysis helps identify these segments.
Shown: Body Composition Result Sheet from the InBody 770
In the InBody result sheet, the top bar shows how much Lean Body Mass (in pounds) is in a given segment. The top bar of the Segmental Lean Analysis compares the pounds of Lean Body Mass against the average expected amount of Lean Body Mass for your height and gender.
The number shown at the bottom bar is the percentage relating the lean mass in the segment that is analyzed to the overall body weight. This shows whether or not you have enough Lean Body Mass to support your own body weight , wherein 100% = sufficient.
It’s worth noting that the Lean Body Mass being referred to in the results sheet doesn’t refer to how much “muscle” (also known as Skeletal Muscle Mass) you have in each segment. While it’s a given that skeletal gains in a body segment will be reflected as gains in the Segmental Lean Analysis chart, not every gain in Lean Body Mass can be explained by muscle gain. How come? Because Lean Body Mass also accounts for body water. This makes Segmental Analysis useful not just for tracking muscle, but also for certain injury and disease states (which will be discussed in detail below).
You can learn more about the distinction in Lean Body Mass vs. Skeletal Muscle Mass: What’s the Difference?
In hindsight, your segmental distribution could indicate that you have maintained, developed, or lost muscle/fat mass proportionately. While it’s true that you can’t spot-reduce fat, you can develop or maintain certain muscles in the body by using them more, whether through exercise or your day-to-day activities.
Shown: InBody 770
In order to understand how segmental analysis is measured, let’s go back to the basics of body composition testing first.
There are several ways to track and monitor body composition. Some are quick to perform, others require a lot of effort. Results can vary too, ranging from the most basic to the most complex. Currently, the following methods are most frequently used in body composition testing:
You can learn more about the aforementioned methods in Body Composition 101: The Beginner’s Guide
Segmental analysis falls under the DEXA and BIA method.
BIA devices range widely in quality, technique, and accuracy. Keep in mind that not all BIA devices will measure impedance in the entire body. For instance, there are handheld devices that only measure arm impedance and estimate results for the lower body. Meanwhile, there are home bathroom scales that use BIA to directly measure impedance in the lower body but can only make estimates for the upper body.
Modern, medical-grade BIA devices that perform segmental analysis view the human body as five “cylinders” or segments. Accurate and independent measurements of each cylinder are essential for providing analysis not just for each cylinder, but for the entire body.
Direct Segmental Multi-frequency Bioelectrical Impedance Analysis (DSM-BIA), InBody’s signature technology, separately measures the impedance of the arms, legs, and trunk.
Although accurate impedance measurement of each cylinder is critical for reliable results, the most important measurement is trunk impedance. Why the trunk?
The trunk contains essential internal organs, and their metabolic characteristics are different from the other parts of the body. In terms of impedance, it is important to precisely and directly measure the trunk because resistance values in the trunk are much lower than those in the arms and legs. This means that the margin of error for trunk measurements must be controlled as much as possible. DSM-BIA helps reduce this margin of error, giving users accurate and not estimated rest results.
If you’re curious about the accuracy of DSM-BIA in contrast to DEXA (considered as the gold standard in body composition analysis), a Dutch study on middle-aged adults found out the answer for you.
The researchers examined the accuracy of (DSM-BIA) in assessing different body composition parameters among their subjects while using DEXA as a reference standard. And their conclusion?
DSM-BIA is a valid tool for the assessments of total body and segmental body composition in the general middle-aged population, particularly for the quantification of body lean mass.
And while we’re still comparing DSM-BIA and DEXA, it’s also worth noting that DSM-BIA has been shown to be a rapid noninvasive alternative to DEXA in assessing segmental lean soft tissue (LST) among female athletes.
Another study on obese children revealed that segmental analysis, can help determine the right exercise patterns for weight loss and prevention of associated diseases including obesity, type 2 diabetes, and cardiovascular diseases.
Finally, a 2014 review of literature on the role of BIA in clinical status monitoring and diagnosis of diseases stated that segmental BIA is more precise than the ankle foot method in detecting fluctuation of ECF (extracellular fluids) due to differences in posture. Plus, it provides a better estimation of TBW (total body water) than total body measurements when compared to reference methods.
You can learn more about body water in the context of body composition in Your Body and You: A Guide to Body Water
Segmental body analysis is particularly useful for anyone who wants to measure and track their body composition progress. However, it can prove extremely beneficial for the following groups:
Did you know that the University of Northern Colorado Cancer Rehabilitation Institute (UNNCRI) experienced a massive boost in their patients’ rehabilitation session and retention rates after using DSM-BIA?
By using InBody’s Segmental Lean Analysis and other body composition outputs, the specialists at UNCCRI were able to prescribe more detailed therapies and more precise exercise interventions for patients. As of last month (May 2016), UNCCRI posted an 87% attendance rate – the highest rate in the institute’s 20-year history.
Another noteworthy case study on the benefit of segmental analysis in terms of rehabilitation is Restoration Healthcare’s data-driven approach in helping athletes recover from repetitive trauma issues. The functional medicine practice in Southern California relies on segmental analysis to uncover certain clues, trace the “why” behind the readings, and implement a customized program for their patients.
For instance, the Cirque du Soleil team depends on Segmental Analysis in identifying asymmetries among members, and designing programs to help address these imbalances. DSM-BIA has also helped injured performers quickly recover and get their body back by monitoring specific changes during the reintegration cycle.
Upper or lower body imbalances are fairly common in today’s increasingly sedentary workforce, and you’ll likely encounter cases where the upper body is developed, but the lower body is severely neglected.
Also known as sarcopenic obese, skinny fat folks have more fat than is healthy for their bodies and have low amounts of Lean Muscle Mass. Their relatively overdeveloped fat or underdeveloped muscle mass contributes to their body weight.
Below is an example of a segmental analysis reading of a skinny fat individual:
Shown: Body Composition Result Sheet from the InBody 570
For this person, who is a 5’4” female, 135 pounds is just above her ideal weight, but within what is considered normal (BMI 22.5). However, it’s clear to see that this person does not have enough Skeletal Muscle Mass and has excessive body fat. If you do the math, this person has a body fat percentage of 35.0%. This surpasses all upper limits of percent body fat ranges, which are usually around 28%.
The elderly are at particular risk for not having sufficiently developed Lean Body Mass due to their tendency to lose muscle as a result of reduced physical activity. Besides impacting their ability to care for themselves as they age, it also puts them at greater risk of falls and injuries.
Segmental analysis also provides invaluable information that health care professionals can use to help patients with chronic medical conditions. In fact, segmental body composition evaluation has been shown to be valuable in the early detection of muscular impairment in patients with COPD (Chronic Obstructive Pulmonary Disease).
By the same token, segmental bioimpedance analysis provides a more accurate data on extracellular volume taken from each segment among end-stage renal patients treated by hemodialysis.
Shown: Body Water Result Sheet from the InBody S10
When done properly, Segmental Lean Analysis is one of the most powerful outputs in body composition results. Think of it as a magnifying glass to uncover problem areas and identify imbalances accurately.
Now that you’re aware of the advanced body composition technology that can help you stay healthy and feel your best, it’s high time that you forget about weighing yourself every day and ditch the BMI system altogether.
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Kyjean Tomboc is a nurse turned freelance healthcare copywriter and UX researcher. After experimenting with going paleo and vegetarian, she realized that it all boils down to eating real food.
Menopause. Often referred to as the “change of life”, this midlife event generally occurs in women sometime between the ages of 40 and 55 – the average age is 51.
Menopause, which literally means the “pause” (end) of your “menses” (period), comes with many physical changes. Some women are lucky enough to skate through this time with no discomfort, while many experience the classic symptoms: hot flashes, reproductive and mood changes, fatigue, and insomnia.
A common complaint is the issue of shrinking pants, as they get tighter and tighter around the waistline. This middle-age spread has even earned a special name: “menopot”.
What exactly is going on during menopause, how does it affect your body composition, and what can you do about it? This article will answer these questions for you.
What exactly is happening during menopause? A lot! The transition to menopause, known as perimenopause, takes place over a period of several years before menopause. During perimenopause, as the ovaries gradually reduce estrogen production, there are many hormonal fluctuations as the body adjusts to the inevitable shut-down of the ovaries.
A woman is officially in menopause when she has not gotten her period for 12-months straight. At this point, the ovaries have shut down production, ending a woman’s child-bearing years.
There are significant physiological and metabolic changes occurring at this time that directly affect your body composition. So, if you feel like the struggle to lose weight or change your body is more difficult than it was 10 or 15 years ago, it’s not your imagination.
Aging, in and of itself, has been associated with changes in body composition and weight. In general, as women age, lean mass decreases while body fat accumulates. Part of this change is due to the natural change of your metabolism as you age. Another significant factor is lifestyle.
Women tend to become less physically active as they pass from their 40’s into their 50’s. Less physical activity means less calories burned, which inevitably leads to increased weight and fat mass and decreased muscle mass. Another culprit is not adjusting caloric intake to compensate for the reduced metabolism.
Estrogens, often referred to as the “female hormones,” are responsible for your sexual and reproductive development. Produced primarily by the ovaries in women, levels of this hormone plunge when your ovaries shut down.
Reduction in estrogen has a few negative effects on the body’s propensity to store fat. Animal studies have shown that lower estrogen not only increases appetite and food intake, it is also associated with changes in body weight and fat distribution. Coupled with estrogen’s negative effects on your metabolism, which may reduce the rate at which your body burns calories and the efficiency in how your body handles starches and blood sugar, the end result is increased fat storage.
Commonly known as the “stress hormone”, the primary function of cortisol is to help you respond to stress. When cortisol prepares the body for a stressful situation, it often signals the breakdown of muscle tissue to release energy.
Chronic stress, which results in a continuous release of cortisol, has been associated with fat accumulation in the midsection of women. This leads to a vicious cycle as abdominal fat leads to more cortisol production and cortisol continues to promote fat in the abdomen.
To compound the issue, a study found that women in perimenopause and early postmenopause experience elevated nighttime cortisol levels. The study concluded that nighttime production of cortisol is associated with biological changes rather than actual environmental stress. This means that proper sleep and stress management may be important tools to prevent fat storage around the belly.
This leads to one of the most common complaints women have about their bodies after menopause is the loss of their waistline.
While menopause alone has not been found to be directly associated with weight gain, several studies shows that menopause does play a role in many midlife women’s transformation from a pear-shaped figure (wide hips and thighs with more weight below the waist) to an apple shaped body (wide waist/belly with more weight above the hips).
The International Journal of Obesity published a study that investigated how menopause affects body composition and abdominal fat distribution. The study concluded that this period of life is associated with increased total fat mass. Another key finding confirmed “the menopause transition appears to promote the selective accumulation of fat in the intra-abdominal compartment.”
Leptin is known as the “satiety” hormone. Produced by your fat cells, this hormone determines the amount you eat, calories you expend and even how much fat your body stores. Leptin levels are based on the amount of body fat a person has and its primary purpose is to protect you from starvation.
Low levels of leptin signal your brain to increase feelings of hunger which trigger you to eat more while your body burns less energy.
Overall, women have higher leptin levels than men, which makes sense due to women naturally carrying a higher percentage of body fat than men.
It has been found that leptin levels decline significantly in post-menopausal women, regardless of the amount of fat mass. This explains why so many women report an increased appetite during menopause.
Combined with the other menopausal factors of aging, decreased estrogen, increased cortisol and altered fat distribution, this anti-starvation hormone only adds insult to injury for midlife women struggling with weight gain and fat accumulation in all the wrong places.
Absolutely not! While the odds seem to be stacked against you, you can take action to positively change your body composition after menopause. Remember to always consult with your physician before beginning a new exercise or eating plan. Here are some key actions you can take:
All levels of exercise intensity — light, moderate, and intense — are highly beneficial to post-menopausal women for impacting body composition.
One study concluded that intense physical activity resulted in significantly lower levels of total body fat in post menopausal women.
Here’s one area in which postmenopausal women have an advantage (finally!): light physical activity has a greater impact on body composition in women after menopause than before. It is important to note this study also found that sedentary lifestyle is more strongly associated with an increase in waist circumference after menopause than before.
The bottom line? Even a little bit of activity on a regular basis makes a big difference. You can benefit from a variety of physical activities from gardening to walking to running.
The same principles apply postmenopause as they do at any age. Strength training increases muscle mass and quality increases muscle mass. More muscle mass increases metabolism which may contribute to diminished weight gain and decreased fat mass.
Now more than ever is the time to counteract that loss of muscle mass to prevent a slowdown of that metabolic rate. You should aim for strength training exercises at least two times per week to get the maximum benefit for your muscles.
Keep in mind you may need about 200 calories less per day to maintain your weight in your 50’s than you did in your 30’s due to a decline/decrease in muscle mass. It is important not to take in too few calories as this will lead to muscle loss, which will slow your metabolism.
Aim to pay attention to what you eat and drink. Choose nutritious foods, such as fruits, vegetables, whole grains, and healthy proteins and fats. Avoid processed foods and limit sweets and alcohol.
Menopause is notoriously a time of challenged sleep, and lack of quality sleep directly affects hormones that alter your body composition (and not in a good way!). Practicing good sleep hygiene may help you get the 7-9 hours of nightly sleep you need. Sleep hygiene refers to habits that promote quality sleep, such as:
Remember that stress hormone called cortisol? Effectively managing stress will reduce your body’s production of cortisol, which will help you avoid negative changes to your body composition. You can’t eliminate stress, but you can do things to help you handle it better. Exercise, meditation, yoga, tai chi, spending time with friends, or just doing things you enjoy are all ways you can manage stress.
While some women dread the arrival of menopause, many embrace the freedom from years of menstrual cramps and bloating. It is true you will likely experience changes during this midlife event — some not so welcome — but you can take control of your body composition with simple lifestyle changes.
Understanding the factors contributing to changes in your body composition — aging, estrogen, cortisol, fat redistribution, and leptin — is the first step to fighting the battle. Regular physical activity, strength training, proper diet, adequate sleep, and stress management are all proactive things you can do to keep your body in check.
The best thing is that at the same time, you will be warding off health conditions associated with an unhealthy body composition, such as diabetes and cardiovascular disease.
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Jennifer Boidy, RN is a freelance healthcare content writer who is always on the lookout for innovative technologies that improve health and the delivery of healthcare. Jennifer resides in Manchester, MD with her husband, two teenagers, dog, cat, and plenty of wildlife.
Tagged: Body Composition › Menopause ›
We all do it. Sometimes the amazing aroma and delicious flavor gets the best of us. Especially if we’re a bit on the hungry (or hangry) side.
I’m talking about overeating at meals.
This can have a big impact on our weight, energy levels, and overall health and well being. Of course our body needs food to fuel it and we often (usually) eat amazingly healthy foods.
But we may still overeat. In this post I’m going to give you three solid tips for preventing that from happening. Seriously! If you can make these three things a regular habit and part of your daily routine you’ve got one up on the overeating cravings.
Do “calories” really count?
Well, yes they do, but they’re not the only thing that matters when it comes to how much you weigh and how much energy you have. In other words it’s all about your metabolism.
In a nutshell metabolism is how you take in oxygen and food and use them for energy, heat, and storage. But what’s really more important is how fast your metabolism works i.e. your “metabolic rate”. And you may have heard of RMR and TDEE, which are ways to measure your metabolic rate.
But, what you may really want to know is what affects your metabolic rate, and how can you use that to your advantage. Of course it’s not just about how much you eat but also your hormones, body composition, and even what you eat counts!
Read the full post about metabolism, what affects your metabolic rate and try my new recipe for a lean (metabolism-boosting) protein!
The difference between someone who is in shape and someone who is not in shape is this: the in-shape individual works out even when they do not want to. – Unknown
CONTRIBUTING AUTHOR | AUTHOR
THIS ARTICLE WAS WRITTEN BY A CONTRIBUTING AUTHOR NOT AFFILIATED WITH INBODY. THE VIEWS AND OPINIONS EXPRESSED HERE ARE THOSE OF THE AUTHOR ALONE AND MAY OR MAY NOT REFLECT THOSE OF INBODY. IF YOU HAVE ANY QUESTIONS ABOUT THIS ARTICLE, PLEASE CONTACT LEARN@INBODYUSA.COM.