Exam 11: Achieving and Maintaining a Healthful Body Weight

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BIA is a method of determining body composition that involves sending a very low level of electrical current through a person's body. Water is a good conductor of electricity and lean body mass is made up of mostly water. Thus, the rate at which electricity is conducted gives an indication of a person's lean body mass and body fat. This method can be done while lying down, with electrodes attached to the feet, hands and the BIA machine.
One of the challenges of the BIA method is that the person being measured must follow certain guidelines to improve accuracy of the test. This includes not eating for 4 hours and no exercise for 12 hours prior to the test, and no alcohol consumption within 48 hours of the test. Females should not be measured if they are retaining water because of menstrual cycle changes.
Another challenge is that most places that offer BIA only use one prediction equation for all clients; this limits the accuracy of the BIA method.

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Energy intake
-Eat smaller portions of lower-fat foods.
-Follow the servings sizes recommended in Eating Well with Canada's Food Guide. Making this change involves understanding what constitutes a serving size and measuring foods to determine if they meet or exceed the recommended serving size. One pound of fat is equal to about 3500 kcal; to lose one pound of fat, you must eat less food and expend more energy to create an energy deficit of 3500 kcal.
-Reduce the amount of foods that are high in fat and energy from your daily diet. Reduce dietary fat to 20% to 25% of total energy. This goal can be achieved by eliminating extra fats, such as butter, margarine, and mayonnaise, and snack foods, such as ice cream, doughnuts, and cakes. Save these foods as occasional treats. Select leaner cuts of meat (such as the white meat of poultry and extra-lean ground beef) and reduced-fat or skim dairy products, and selecting lower-fat preparation methods (baking and broiling instead of frying).
Energy expenditure
-Participate in regular physical activity
-We expend extra energy during physical activity, but exercise alone (without a reduction of energy intake) does not result in dramatic decreases in body weight.
-One of the most important reasons for being regularly active is that it helps us to maintain or increase our lean body mass and our BMR. In contrast, energy restriction alone causes us to lose lean body mass. The more lean body mass we have, the more energy we expend over the long term.