Research indicates that about 95% of people who begin a fat reduction program will fail to achieve their goals. Why? While there are a multitude of reasons why this occurs, undoubtedly the primary reasons are a lack of motivation and “weight loss” results not meeting personal expectations. This article describes the single most effective and scientifically based way of monitoring the success of your fat reduction program - using Bioelectrical Impedance Assessment to provide a “road map” for your quest.

What is Bioelectrical Impedance (BIA)?

BIA is an assessment that allows a very accurate determination of the two components of body composition: adipose/body fat tissue and lean tissue (muscle and bone) while simultaneously reducing the variation that can occur when using repeated skinfold measurement. BIA is comparable to the “Gold Standard” of body composition determination - underwater weighing. (BIA is less invasive than skin fold measurements as the test can be performed fully clothed).

The BIA test itself involves using a BIA machine that passes a tiny, imperceptible electrical charge between an electrode on your hand and an electrode on your foot. The BIA unit measures the resistance (impedance) of the electrical charge, and from this information accurately determines percent body fat and the percent lean tissue.

Basically the principle of its operation is this: muscle which is high in water content conducts electricity well and offers a lower resistance in comparison to adipose tissue which contains minimal water and offers a high resistance. Therefore, if the impedance reading is low, the percent body fat is low and vice versa.

Why does BIA help with motivation and adherence to a weight-loss program?

In another article on our website we explained the complications of using changes in body weight to judge the success of a fat reduction campaign. We mentioned that monitoring body composition is essential since “weight loss” is a relative term and fluctuations in body fluid and lean muscle tissue complicate scale readings. For example, if you include resistance training in your fat-loss campaign and you rely on the scale reading, you may get discouraged when you put on weight since muscle, which is high in water content “weighs more than fat”.

BIA is a great way of providing a plan or a map for tracking your progress and staying motivated since you are able to monitor both components of body weight - adipose tissue and lean (muscle and bone) tissue independently. BIA provides you concrete evidence of slight changes in lean muscle tissue and fat percentage - even when body dimensions and body weight may not give an indication. This is important because an increase in lean tissue percentage (from resistance training, for example) automatically decreases body fat percentage and vice versa.

What other benefits does BIA offer to help me stay motivated?

In addition to being able to measure fat and lean tissue, BIA is also able to provide ideal body fat and lean tissue ranges based on your actual test results - not from height/weight tables and other normative data. This makes your fat loss goal more personal and scientifically realistic - boosting motivation.

Most BIA units will also provide your Basal Metabolic Rate or BMR. BMR is the minimum amount of energy (calorie) required by the body to sustain essential life functions such as heartbeat and breathing. BMR is directly proportional to lean muscle tissue content, since muscle consumes energy and produces body heat. For example, even at rest, a bodybuilder will have a higher metabolism and consume more energy than an unconditioned sedentary individual.

In addition, some BIA units can even calculate an Estimated Average Requirement or EAR- the number of calories (energy) you require in a day to maintain your present weight based on your BMR and your reported daily physical activity level.

The EAR is probably the most useful piece of information a person on a fat loss plan can use, as it gives a scientifically determined calorie target based on their personal lifestyle to work from - again providing direction and added motivation to “stick it out” and lose fat mass and not just “weight”.

From the EAR you can calculate the number of calories a day to cut out using diet and exercise. For example, if your goal is to lose 2 lb of fat a week, then you will need to cut about 1 000 calories from your EAR [(3 500 cal/lb fat divided by 7 days/week) x 2].

Lastly, a BIA will also provide information on your hydration status. Hydration during fat reduction plans is essential as the products of low caloric diets like ketones and urea must be eliminated via the urine - increasing the risk of dehydration and slanting “weight loss” results.

Where can I get a BIA and what are some tips to getting a good test?

Most reputable weight loss centers, personal trainers or exercise physiologists can provide this assessment. Be careful though not to place a high reliability on hand-held BIA units (”body fat tester”) or a BIA scales you stand on. These units have electrodes in contact only with the hands or feet and measure impedance mostly of either the upper or lower body respectively.

Aim for a BIA that uses separate electrodes that attach to the hands and feet, as this will provide a more accurate reading since impedance is measured in the full dimensions of the body simultaneously. Also, make sure the tester is experienced, that he/she uses new electrodes and prepares the skin for electrode placement.

In conclusion, it is essential that to stay motivated and adhere to your fat loss program you need some sort of guide to help you along the way. Without a fat loss “road map” you will soon find yourself lost - lacking direction and motivation. Take the time and effort to get a BIA assessment and use it monitor your progress, and you will be less likely to be one of the 95% that fail in their fat loss quest and will be rewarded with a leaner, more attractive and healthier body.

David Petersen is a Personal Trainer/Certified Strength and Conditioning Specialist and Golf Biomechanic. B.O.S.S. offers a wide variety of services including BIA. He is the owner and founder of B.O.S.S. Fitness Inc. based in Oldsmar, Florida. More articles and information can be found at http://www.bossfitness.com

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As the New Year quickly approaches, one of the resolutions topping lists again this year will be to lose weight and get fit. So many folks will start out gung-ho, completely devoted to the fitness cause, yet fizzle out before spring approaches. What is the key to being successful in a weight loss journey? Noone should make a life-altering decision without research, thought and preparation. Losing weight and becoming fit is just that a change of lifestyle. Set a starting date and use the time prior to prepare yourself!

1) Start planning your weight loss strategy several weeks in advance. Research various diets and exercise programs. Join online support groups. Decide which plans YOU can adhere to and have this decision made prior to your start date. You’ll want to begin collecting recipes and building a support team of friends with similar weight loss goals. Pick up a few fitness magazines and start flipping through them to determine which ones you find motivational. A few popular women’s magazines to try are: Fitness, Shape and Oxygen.

2) Choose your goals, but make them attainable. A fixation completely on scale weight is not necessarily the best strategy. You’ve heard it time and time again and it is true: muscle weighs more than fat! Focus on measurements, body fat percentage, clothing size or even an athletic goal. Set mini-goals as well it’s much easier to stay motivated as you are reaching each individual goal than waiting to reach one distant goal. Be sure to allow non-food rewards as you reach each goal, and put these in writing to remind you what you are working towards. Treat yourself to a manicure/pedicure, massage, new lingerie, slinky dress or other perks.

3) Document your “Before” self. Have a friend or spouse help you take your beginning measurements. At a minimum, measure chest, waist, upper arm and upper thigh. Be sure to note your body fat percentage as well. Most gyms will perform this measurement for a small fee and it is vital to track your body fat for a more accurate portrayal of your true progress. Take photos of yourself in a swimsuit or sports bra and shorts. These will be extremely important to compare along the way and show just how much progress you are truly making!

4) Find the perfect body and plaster it everywhere! Perhaps you have a photo of you from your youth. Maybe there is a fitness model that has the shape you’d like to have. Again, be realistic about the body you choose, but once you find a body type that fits your desires, post pictures all around you as reminders. Tear out a magazine ad and tape it to the refrigerator. Find that pre-baby picture of you in a bikini and post it on your computer monitor. Use these as constant reminders of what you are trying to accomplish.

5) Join a gym or pick up the necessary equipment to workout at home. Joining a gym can be strong motivation to stay on track with your fitness plan for several reasons. The most obvious is that you have to watch that monthly fee come out of your checking account for at least a year in most cases! If you are going to be paying for it, you might as well use it, right? There are such a variety of exercise opportunities at a fitness center that you will be less likely to become bored. Most offer free weights, weight machines, aerobic classes, and a variety of cardio machines, at a minimum. Many also offer personal training instruction and swimming pools. Over time, you will probably form friendships that will help motivate you to continue working out regularly.

6) Accustom yourself to writing down everything that you eat, good or bad. You may be telling yourself that you really aren’t eating “that” bad, but can’t figure out why your weight loss is slow or non-existent. Pick up an inexpensive food scale and begin weighing and measuring your portions. Quite often, looking at it on paper, you can pinpoint your problem times and trigger foods. There are many sites online that offer food journaling, including FitDay.com.

7) Begin weaning yourself from your bad habits early. Living a healthy lifestyle will most likely be enough of a shock that you will not want to “go cold turkey” with all the changes at once. Use the weeks prior to your goal date to begin making subtle changes. If you are a heavy soda or coffee drinker, begin cutting back one or two a day, then as you adjust, cut out another, etc. If you are a chocolate fanatic, begin cutting back or perhaps replacing with sugar-free items. Teach yourself to eat five or six smaller meals throughout the day instead of the normal three large ones. This will help keep your blood sugar stable, preventing cravings and deterring binge eating.

Most importantly, take this time to prepare yourself mentally. Use the weeks leading up to your starting date to make sure you are emotionally ready. Look at it as the last opportunity to eat certain foods without guilt. A healthy and fit lifestyle change is not going to be easy, but it will be less difficult if you have convinced yourself mentally that you are prepared and that you will be successful.

Dawn Lloyd is the mother of three children and owner/editor of several family-related sites including http://www.PersonalFitnessZone.com. Please visit her site for weight loss and fitness information, tips and support.

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A New Year’s Resolution that always seems to make the top ten list is losing weight. When we make our New Year Resolutions, we often sabotage ourselves by having broad goals. This year, narrow your focus. Break your goals into manageable steps. Make one or two or these steps your New Year’s Resolution.

Have five smaller meals instead of three larger ones. Eating smaller meals, more often, keeps insulin levels regulated. Not only is this healthier but helps to control our appetites and cravings. If it is not practical to have five small meals, have three meals with healthy portions and two snacks.

Drink eight glasses of water. Being sufficiently hydrated helps us to control portion size. We often feel hungry when not hydrated. When tempted to snack, have a glass of water first. If you are still hungry have a snack.

Do not skip meals. Studies have shown that people who skip breakfast consume more calories in a day than those who eat breakfast. When you skip a meal, your metabolism slows and does not rev up again until you eat a meal. If you skip enough meals or consume too few calories your system goes into starvation mode. This is why, when you begin to eat normally, you put the weight back on and more.

Get adequate sleep. New studies are showing a correlation between sleep deprivation and weight gain. Hormones, in our brain, that regulate appetite and feelings of fullness are out of balance when we deprive ourselves of much needed sleep. Also, the more hours we are awake, at night, the more we are tempted to snack. Try to get to sleep earlier at night.

Have more dairy. Recent studies have shown that people who eat low fat dairy, three times a day, lose more weight than individuals consuming the same amount of calories. There appears to be a correlation between the calcium in dairy and the breakdown of fat in cells.

Cut back or eliminate soda. Studies have linked the consumption of soda to osteoporosis, tooth decay, obesity and heart disease. The fructose in corn syrup does not break down, in the body, to be used as energy so it gets stored as fat. Artificial sweeteners in diet soda can lead to sugar cravings. Studies have also shown that people who consume soda on a daily basis are heavier than those who consume it only a few times a month.

This year, instead of weight loss as a resolution, try one or two of these steps. By breaking down your resolution into manageable steps, you are more likely to stick to your plan longer. The results of your success will be all the encouragement you need.

Constance Weygandt is a speaker, author and balance mentor. For more information on losing weight or to sign up for Constance’s newsletter, visit her website at http://www.balancedwellnessonline.com

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