Can We Outsmart Genes for Healthy Body Fat?

**Body Composition: Understanding and Improving**

In a small English town, Rebecca Louise struggled with an unhealthy obsession over her body composition at a young age. She became anorexic and thin, but it brought only negative consequences. Years later, she developed a healthy relationship with food and exercise, and now helps others.

Body composition consists of four components: fat, body water mass, minerals, and protein. Most people are familiar with the two-component method that divides the body into fat and fat-free mass. A healthy body fat percentage is crucial as it reduces the risk of diseases like cancer, heart disease, and diabetes.

Our genes may influence our body type to some extent, but we are not bound by them. Nutrition and movement can cultivate a healthier body composition. “The No. 1 principle is knowing you have a choice,” Louise says.

Sheldon’s theory of three body types in the 1940s suggested they were set in stone, but genetics, environmental factors, access to food, and our habits all play roles in our body composition.

Measuring body composition is important. The BMI chart is a quick way to highlight potential risks, but it has limitations. Focusing on body fat percentages and using other methods like skinfold measurements, waist circumference, and BMI can give a clearer picture.

There are various ways to measure body composition, from accessible and inexpensive to more complex and expensive. Some common methods include skinfold caliper measurements, BMI, waist circumference, and more specialized techniques.

To improve body composition, focus on several things. Support your gut by cutting out processed foods, reducing added sugars, avoiding harsh chemicals, and getting exercise. Focus on soluble fiber to reduce body fat and increase gut bacteria diversity. Cut back on alcohol, stay hydrated, consider intermittent fasting, and manage stress. Work to reduce exposure to obesity-promoting chemicals.

In conclusion, body composition is about understanding our physical makeup. Our genes and prenatal exposures can affect our body composition, but we have the power to make changes through diet, exercise, stress reduction, and better sleep. By knowing our body composition and taking steps to improve it, we can lead healthier lives. Remember, you have a choice! The image shows a person undergoing a body composition measurement.