There are mainly seven factors that plays a main role in body composition and these include:

1. Genetics. People cannot change genes that you have from birth. Some people will simply
accumulate more fat no matter what they eat. To have a clear view on how fat was good,
there is need to look at what some of the studies have shown. The study have shown that
people with two copies of FTO gene are more likely to gain 3kg than those without out and
one could gain 1.2kg for the same amount of food if someone with one copy of FTO. Certain
genes can also affect where body fat accumulates as well. Genes predispose us to certain
qualities but that doesn't mean we are destined to be overly fat. Another gene that has
shown to increase fat is G-Protein, the Inwardly Rectifying K+ Channel(GIRK-4). This gene is
found in the hypothalamus and is used for food regulation and energy expenditure.

2. Age. We are more likely to lose lean body mass and increase fat once we pass the age of 30.
However, if we persist in regular exercise as we age, we can combat the creeping loss of muscle.
Think use it or lose it with muscle and bone strength.

3. Sex. Women have a higher essential fat storage need (about 12%) than men (about 3%). Our
hormones also affect where body fat is deposited (think pear vs. apple shape with excess weight).

4. Menopause. Decreasing level of estrogen is associated with decreasing energy expenditure - and
that is in turn associated with higher body fat and lower lean body mass. Does this have to happen?
Not necessarily - it could be mostly related to a decrease in moderate intensity activity and more
sedentary time. See my blog post published 7/15/14 http://www.mynetdiary.com/weight-gain-
during-menopause.html ).

5. Type of Activity. More aerobic activity is associated with lower body fat but any activity performed
for long enough can burn calories and help lower body fat. Tip: If increasing lean body mass while
reducing body fat is a two-pronged goal, then be sure to include weight resistance exercise to
optimize muscle mass.

6. Amount of Activity. Exercising a great deal without sufficient calories intake can cause a large loss
of muscle mass in addition to lowering body fat. Benardot recommends a modest decrease in food
calories in the presence of athletic training: only 10% - 20% below maintenance. For instance, if 2500
kcal supports your weight (including exercise calories), then your calories intake would only drop by
250-500 kcal. That means an intake goal of 2000-2250 kcal to help nudge a reduction in body fat.
7. Nutrition. If you eat too many calories relative to total calories burned, your body will store excess
energy as body fat. If you eat too few calories, you could promote loss of both lean body mass and
body fat. Will type of excess macronutrient (fat, carbs, protein, or alcohol) affect where fat is
deposited? More research will help us answer that question. For instance, higher consumption of
sugar sweetened beverages was associated with higher organ fat (visceral adipose tissue) this was
just published by Ma et al. in the Journal of Nutrition.

Tip: The highest health risk occurs when there is excess body fat around your waist, especially near
your organs (also called visceral fat). A big waist is likely a red flag for high visceral fat. Tracking can
help you curb calories intake while also encouraging more activity - this can help you lose weight.
Losing weight, over time, will help you reduce the dangerous visceral fat.