Weight Versus Fat

Body weight and body fat are commonly misunderstood. Most people don’t distinguish between the two, but in reality they are different things. To achieve and maintain a healthy, fit lifestyle, understanding what these terms really mean is helpful.

Body Weight

Technically, body weight is the measure of the gravitational force on your body, which is based on the mass of your body multiplied by the acceleration of gravity. Simply put, it’s the number you see on the scale, which indicates how heavy you are in pounds or kilograms. Although most of us aren’t too concerned about the science behind the scale’s reading, we use this number to determine how big or small we are.

n the United States, people attribute great significance to body weight. Since 1959, the Metropolitan Life Insurance Company has issued desirable height-weight charts. Although some have been revised, these charts still are prevalent. Americans continually consult these charts to determine what they should weigh and spend an estimated more than $40 billion each year in efforts to reduce their weight.
The term “overweight” describes excessive weight for one’s height, generally according to some predetermined “average” standards such as those outlined in these charts. While weight is an indication of heaviness, it does not indicate body composition and body fat, however, which are critical to health status.

Body Composition and Body Fat

The body is made up primarily of bones, muscles and fat. Muscles and bones are called lean body mass; these tissues weigh more than fat.

Two types of fat exist: essential fat and storage fat. Essential fat is required for normal physiologic functioning and is stored in the bone marrow, the heart, lungs, liver, kidneys, intestines, spleen, muscles and other major tissues and organs. Storage fat lies beneath the skin and serves as insulation and nutritional reserve; it also protects internal organs from trauma.
Due to hormones and the ability to bear children, women typically have up to four times more essential fat than men (12 to 15 percent versus 3 to 5 percent). Men and women, however, tend to have similar levels of storage fat (12 percent in males and 15 percent in females).

So body fat refers to the percentage of the overall body that is composed of essential and storage fat. For healthy men, the optimal range is approximately 10 percent to 18 percent; for women, 16 percent to 25 percent is ideal. Obesity is defined as overfatness, or greater than 25 percent body fat for men and 30 percent for women.
Body fat can be determined several different ways. One of the most common is skinfold measurements where the thickness of fat tissue just under the skin at various sites on the body is measured. Underwater weighing, considered highly accurate, uses special equipment to calculate body fat. Other ways to measure body fat include bioelectrical impedance that sends a harmless electrical current through the body, circumference measurements, ultrasound and special scales that read body fat just by standing on them. All methods have varying degrees of accuracy, and results from a single test should be used only as an approximation.

Most health clubs and some universities conduct body fat measurements; you also can buy devices over-the-counter today to measure your body fat.

Overweight versus Overfat

So what is the difference whether you focus on body weight or body fat, since they both are numbers? Interestingly, it is possible to be overweight according to a weight chart but have a healthy body fat composition. For instance, a short, well-muscled female athlete may weigh more than the number listed on a chart for her height and frame size. Therefore, the conclusion would be that she is overweight, however, her body fat may only be at 16 percent, which is within healthy limits. Because of her dense muscle tissue, her weight is higher, but her body composition is healthy. So there is no reason for her to lose weight.

Similarly, a man can have a normal weight according to the height/weight charts yet still have an unhealthy level of body fat (more than 25 percent) and technically be considered obese. Therefore, thinness doesn’t automatically indicate health if a body has an excess amount of fat and a minimal amount of muscle.

As you can see, the number on the scale is not the only indication of optimal body composition. Knowing your body fat percentage is a much more accurate indication of your health status.l income taxpayer. Taxes on wages and small business income have been reduced. Changes in the taxation of capital gains and dividend income are encouraging investors—including those investing through IRAs, 401(k)s and Keogh plans—to change investment policies. Indeed, some major financial decisions, generally requiring professional advice, need to be made.

Staying Balanced in the Zone

People are often surprised and relieved to learn that the Zone is based on two very simple principles: balance and moderation. You balance your plate at every meal and never eat too many calories at any one time. And all you need to figure out the right serving sizes are your eyes and the palm of your hand.

Start with Protein

Your body needs a constant supply of protein to replace what’s lost on a daily basis, so every Zone meal starts with an adequate serving of low-fat protein. Without adequate incoming protein, your muscles and your immune system weaken. Protein also stimulates the release of glucagon, a hormone that signals the body to release stored carbohydrates from the liver to maintain adequate blood sugar levels for the brain. Glucagon also acts as a brake on excess insulin. If glucagon levels increase, insulin levels decrease.

When it comes to protein, there are three basic Zone rules:

• Never consume more protein bigger than the size and thickness of the palm of your hand. For most American females, that translates to three ounces of low-fat protein and for most American males, about four ounces.
• The protein serving should occupy one-third of your plate. Unless you are extremely active, your body can’t utilize more protein than that at a single sitting.
• Choose the leanest protein you can find, since you’re likely to add fat to the dish and saturated fat in any diet should be kept to a minimum. Remember that animal protein is not a requirement of the Zone. You do have to consume adequate protein, but vegetarians can accomplish this by eating egg whites, low-fat dairy products, tofu, or soy meat substitutes. In fact, using soy products as your primary protein source may actually be the healthiest version of the Zone.

Best Protein Choices

• Skinless chicken breast
• Turkey
• Fish
• Very lean cuts of meat
• Egg whites
• Low-fat dairy products
• Tofu
• Soy meat substitutes

Balance with Carbohydrates

The protein portion of a Zone meal must be balanced with the carbohydrates, but not all carbohydrates are equal in their ability to control insulin levels. Most fruits and vegetables are “favorable” carbohydrates with a low capacity to stimulate insulin, while other vegetables (such as carrots and peas) and grain-based products (i.e., bread, pasta, rice, etc.) are “unfavorable” carbohydrates with a high capacity to stimulate insulin. Since your goal is insulin control, make sure that most of your carbohydrate choices come from the favorable category; unfavorable carbohydrates should be treated as condiments. Therefore, fill the remaining two-thirds of your plate with a lot of vegetables, some fruit, and just a small mix of grains and starches. Here’s a guide to favorable and unfavorable carbohydrates:

Favorable Carbohydrates

• Most vegetables (except corn, beets, carrots)
• Most fruits (except bananas and raisins)
• Selected grains (oatmeal and barley)

Unfavorable Carbohydrates

• Grains and starches (pasta, bread, bagels, cereals, potatoes, etc.)
• Selected fruits (such as bananas and dried fruit)
• Selected vegetables (such as corn, carrots and potatoes)

If your current diet is heavy on unfavorable carbohydrates without enough protein, that’s a surefire prescription for elevated insulin, which means you’re getting fatter and less healthy with every meal you eat.

Add a Touch of Fat

Once you’ve balanced your plate with lean protein and favorable carbohydrates, it wouldn’t be a complete Zone meal without fat. Remember, it takes fat to burn fat, but not all fats are equal. “Good fats” come in two forms: monounsaturated fats and long-chain omega-3 fats. Monounsaturated fats come from olive oil, certain nuts, and avocados. Long-chain omega-3 fats come from fish oils.

“Bad fats” should be restricted as much as possible. These are saturated fats and trans fats. Saturated fat comes from animal meat and high-fat dairy products; trans fats are artificial fats created by the food industry, commonly listed as partially hydrogenated oil. Finally, there is a type of omega-6 fatty acid known as arachidonic acid, found primarily in fatty red meats, egg yolks, and organ meats. The human body needs some arachidonic acid, but too much can be damaging. The higher your insulin levels, the more your body is stimulated to make arachidonic acid.

Good Fats

• Olives, olive oil
• Avocadoes
• Canola oil
• Almonds, macadamias, cashews, peanuts