Keeping healthy weight after holidays Published Feb. 9, 2007 POPE AIR FORCE BASE, N.C. -- The holidays are over and you think you've gained 10 pounds, but research from National Institute of Child Health and Human Development and the National Institute of Diabetes and Digestive and Kidney Diseases suggests that you probably gained one pound during this winter holiday season. This extra pound, though minimal, can accumulate over the years and become a major contributor to obesity later on. Obesity, which is defined as having an excess amount of body fat, can increase the risk of developing cardiovascular disease, hypertension, diabetes, certain types of cancers and other major health problems. Obesity is a major problem in the United States. According to the U.S. Centers for Disease Control and Prevention, approximately 60 million of adult Americans are obese. One way to take off the weight is by exercising. Before you begin on your quest to lose weight, you may want to determine your body composition or fat percentage (Note: you should consult your physician before starting any exercise and diet program). Knowing this number will help you to chart your progress, see results that may not be noticeable on a scale, and determine whether or not you may be at risk for serious health problems. Body composition refers to the make-up of the total body mass. It includes fat-free mass, muscles, bones, organs and fat mass. There are several methods used to measure one's body composition. Each of these methods listed below provide an estimate of your body fat but may give slightly different values. Therefore, for comparisons, it is recommended that you use the same technique each time. Hydrostatic weighing: This method is used as the standard against which all other techniques are validated. In this, an individual's normal weight is compared to his weight underwater. The body density is calculated by comparing the two weights, and then the body fat percentage can be determined. Skinfold thickness: This method is based on the assumption that approximately 50 percent of the fat stored in the body lies under the skin. Calipers are used to measure several skinfold sites (between 3 and 7) on the body. Body density is then found and the body fat percentage calculated. This technique requires that the tester is experienced in using the skinfold calipers in order to obtain accurate measurements. Bioelectrical impedence: This method is based on the principle that fat tissue is not as good a conductor of an electrical current as lean tissue. An individual lies flat and electrodes are placed on the wrist and ankle (newer models look like your bathroom scale and you stand on it); then a weak electrical current is run through the body. Strict guidelines, such as no alcohol 24 hours prior to the test and no exercise six hours prior, must be followed to increase the accuracy of this assessment. Girth measurements: This is a quick and easy way of estimating body fat percentage. A tape measurement is used to determine the circumference values at various sites. Newer techniques that will increase the accuracy of body fat percentage measurement are being developed. One such method is the Dual-energy X-ray absorptiometer (DEXA scan) which yields estimates of bone mineral, fat, and lean mass. For further information, contact Kevin Davalos at the base health and wellness center, at 394-2169. Body fat percentage classifications for males: Essential: 2 to 4 percent Athletes: 6 to 13 percent Fitness: 14 to 17 percent Acceptable: 10 to 24 percent Obese: 25 percent or higher Body fat percentage classifications for females: Essential: 10 to 12 percent Athletes: 14 to 20 percent Fitness: 21 to 24 percent Acceptable: 25 to 31 percent Obese: 32 percent or higher (Courtesy of the 43rd Medical Group)