For many years, weight has been regarded as the key measure of health, and to some extent, this is correct.  However, as our understanding of the human body has evolved, it has become increasingly clear that weight is not the only factor that affects our health.   In fact, body composition – the proportion of fat, muscle, and bone in the body – is a much better indicator of overall health than weight alone. Understanding the relationship between weight and body composition, as well as why weight is not the sole sign of health and why body composition is essential, provides a far deeper understanding of your own body and what has to be done to be healthy rather than just lose weight.[1] 

Weight vs Body Composition 

While weight is a simple and easy-to-measure indicator of health, it does not provide a complete picture of the body’s composition. Weight is affected by several factors, including muscle mass, bone density, and water weight and it is the combined weight of all these parts that you see when using a simple weighing scale. This means that two people who weigh the same may have vastly different body compositions, with one person having more muscle and less fat, while the other has more fat and less muscle. Because of this, sportsmen and bodybuilders with a lot of muscle mass may weigh more than someone with a greater body fat percentage but the same height and age.[2] 

Body Composition and Health 

Body composition is a much better indicator of overall health than weight alone. Research has shown that people with a higher percentage of body fat are at an increased risk for several health problems, including heart disease, diabetes, and certain types of cancer. In contrast, people with a higher percentage of muscle mass are generally healthier and have a lower risk of developing these health problems. This is something that you can determine easily by using a body composition monitor.[3] 

In addition to providing a more accurate picture of overall health, body composition can also help individuals determine their ideal weight. For example, a person who is 5 ‘7 ” may weigh 68 kgs, which is considered a healthy weight. However, if that person has a high percentage of body fat and a low percentage of muscle mass, they may not be as healthy as someone who is the same height and weight but has more muscle and less fat. By measuring their body composition using a BMI scale, they can determine if they need to lose weight, gain muscle, or maintain their current weight. 

Measuring Body Composition 

  There are several ways to measure body composition, including: 

1. Bioelectrical Impedance Analysis (BIA): BIA is a non-invasive method that uses a small electrical current to measure body fat percentage. This is often done using a body composition machine, both at home and also in many clinical settings.  
2. Dual-Energy X-Ray Absorptiometry (DEXA): DEXA is the most accurate method that uses a low-dose X-ray to measure bone density and body fat percentage. It is often used in clinical settings to diagnose osteoporosis and other bone disorders. However, this method of measuring body composition can be expensive and cannot be done frequently.  
3. Skinfold Calipers: Skinfold callipers measure the thickness of skinfolds at various points on the body to estimate body fat percentage. This method, being an older method, is less accurate than BIA or DEXA, but can be done at home with a basic set of callipers. Additionally, through this method, you only get an idea of your current body fat percentage.  
4. Bod Pod: The Bod Pod is a machine that uses air displacement to measure body fat percentage. It is a highly accurate method but can be expensive and is often only available in clinical settings making it a less popular means of measuring body fat.  

Conclusion 

While weight is a simple and easy-to-measure indicator of health, it is not the only factor that affects our overall health. Body composition – the proportion of fat, muscle, and bone in the body – is a much better indicator of overall health than weight alone. By measuring body composition, individuals can get a more accurate picture of their overall health and determine if they need to lose weight, gain muscle, or maintain their current weight. So, if you are someone who wishes to bring about health and fitness into your life, then the best way to go about it is by investing in a body composition monitor to measure and track your BMI, muscle mass and body fat percentage.  

References 

1. Body Composition | UC Davis Sports Medicine |UC Davis Health 
2. Factors That Influence Body Weight – Weight Management – NCBI Bookshelf (nih.gov) 
3. Obesity and Cardiovascular Disease: A Scientific Statement From the American Heart Association | Circulation (ahajournals.org)