Health is about much more than what you see on the scales. A healthy weight is important, but it does not tell the whole story. What is interesting is how your body is composed. Your body composition, the ratio of fat mass, muscle mass and water in your body, gives you a much more complete picture of your health. But why is this so important?

What is body composition and why is it important?

Body composition is all about the distribution of fat, muscle, bone and fluid in your body. While your weight is a sum of all these components together, it does not reflect how your weight is constructed. Two people can weigh the same but have completely different body compositions. This can make the difference to your health.

We give a fictitious example with extremes: For example, a bodybuilder can weigh 100 kilos of which more than half is muscle mass, then having a total weight of 100 kilos is not so bad. When you see this person, he or she will probably also look fit and healthy. In contrast, a person (with the same height as the bodybuilder) who weighs 100 kilos of which more than half consists of fat mass, can therefore look unhealthier and this person may be classified as obese. Then suddenly weighing 100 kilos is a completely different story.

The bottom line is basically that a healthy body composition, with a good balance between muscle mass and fat mass is the most desirable situation. This composition can contribute to more energy, better physical performance and a lower risk of chronic diseases.

The importance of a healthy fat percentage

Your fat percentage plays a key role in your overall health. Too much fat, especially around your belly (and mainly visceral fat), can increase your risk of conditions such as type 2 diabetes, cardiovascular disease and certain types of cancer. On the other hand, too little body fat is not healthy either, as your body needs fat for essential functions such as hormone production and temperature regulation. 

A healthy fat percentage varies from person to person, depending on age, height, gender and activity level. The key is to find a balance that supports your health without undermining your performance or energy levels. 

Risks of unhealthy body composition  

Unhealthy body composition can cause long-term problems, such as:

• Insulin resistance and type 2 diabetes: Excess fat, especially visceral fat (around organs), interferes with insulin sensitivity.

• Cardiovascular disease: High fat levels can raise your cholesterol and blood pressure.

• Muscle loss: Especially with age, muscle mass can be lost, leading to a lower metabolism and less strength.

By being conscious about your body composition, you can significantly reduce these risks.

How do you monitor your body composition?

Measuring your body composition is the first step towards improvement. There are several methods available, from professional analyses at a clinic to handy devices you can use at home. One of the easiest ways to track your progress is through a smart scale like the InBody Dial. This digital scale gives you an overview of your fat mass, muscle mass and other important readings, all in the comfort of your own home. This gives you insights into what is really happening in your body, without having to guess.

Tips to improve your body composition

If you want a healthier body composition, here are a few practical steps:

• nutrition: Focus on a balanced diet rich in protein, healthy fats and complex carbohydrates.

• exercise: Combine strength training (for muscle building) with cardiovascular exercise (for fat burning).

• hydration: Drinking enough water is essential for your metabolism and helps maintain muscle mass.

• Rest and recovery: Good sleep and stress management support your hormonal balance and recovery after workouts.

• Measure regularly: Measuring your progress keeps you motivated and allows you to make timely adjustments.

Conclusion 

Your body composition tells you much more about your health than just a number on the scales. By working on a healthy balance between fat, muscle and other body components, you can not only perform better but also lower your risk of disease. And want to get real insight into how you're doing? Then a device like the InBody Dial can be a convenient and reliable option to get started. That way, you turn health into not just a goal, but a measurable process.