Why Body Composition Change Requires a Foundation of Understanding
By Kevin Andrews, RD

It is my hope in writing this article to stimulate the reader to understand the concept of body composition change and not merely “grasp for straws of hope” that fill our society and media in general.  It is rare that a day passes that I don’t hear a radio or television commercial or a co-worker speak on a new and magical pill, formula, or diet that will supposedly work wonders.  The fact is, with all the new technology and science knowledge of today, obesity and chronic disease has not lessened; moreover, they have worsened. 

Body composition change - whether one is speaking of acquiring muscle mass, losing body fat or lessening the risks (or severity) of a chronic disease state related to poor lifestyle choices - requires an understanding of the processes involved to successfully affect the outcome.  A good analogy is if a contractor built a mansion on a poor foundation, the mansion would surely collapse.  The same rule applies to changing your body composition.  If your foundation [knowledge base] is poor, your outcome goals will not be achieved.  This is why so many people try fad diets.  They fail to build a good foundation prior to trying to build their mansion.  They then try again and again with different plans all with poor foundations!  Those that do succeed are those that are willing to put their effort into knowledge acquisition FIRST, and then proceed with a sound and structured plan. 

Taking this into consideration, the following points should always be remembered:

• Acquire sound information from professionals or professional journals/publications

• Avoid taking advice from friends or acquaintances without professional certifications or degrees

• Try to find someone who has been in your situation (or similar situation) and has had LONG-TERM success in the area that you want to pursue

• There are no short-term solutions to long-term problems

• Take responsibility for your body type.  If you blame others or society as a whole you will never achieve success

• Commit to permanent change—short-term corrections pose no benefit for long-term success

• Approach change slowly and systematically

• Generally, your body is a reflection of your habits and attitudes—as such, you must change your thought patterns, attitudes and habits to effect change

• Make short-term goals to achieve progressively in pursuit of your long-term goal/s

• Make your goals realistic and achievable

• Reward yourself when your short-term goals are reached

• Track progression to your goals via charts or graphs to physically see your progress

• Measure your progress via objective means (i.e. weight scale, fitting of clothing, pictures, charts or graphs, body fat % with calipers or other objective method,  or tape measurements)

• Do not use methods designed to reflect numbers to make you feel better about yourself (the most famous of these is “I have lost a total of 25 inches!!”)  Obviously, the more sites you measure, the more inches you have lost!!  You may measure each major body site area ONCE and relate it to the last measure.  You should say “I have lost 3 inches from my waistline.”  The point here is be honest with yourself

• The world is full of would, could should—be an “Am”

• Lastly, no admirable quality is ever achieved with no effort—those that have achieved should be respected for that effort and attainment

The specifics of any program require an understanding that can only be acquired through an honest effort on your part.  As such, contact a professional in that arena and apply the stipulations bulleted above.  Your success, or failure, is totally dependent on you--and your body type, whether in-shape or out-of-shape, is a reflection of your action or inaction.  Only when you understand these principles, which may mean swallowing your pride instead of doughnuts, will you be successful.