Basics Of Body Composition
Adjusting food, fluid and fitness to achieve your goals
You control energy balance through the food and fluid you consume (energy intake) and physical activity that you do (energy expenditure). I refer to these as the ‘3F’s’ — food, fluid and fitness — the levers for managing body composition. If you want to create an energy deficit, one or more of these must be altered.
Assessing the 3F’s is the first step to identifying potential changes to your body composition strategy. This can be done by establishing how much food and fluid you consume and the amount of physical activity you tend to do.
The 3F’s provide guidance on where to focus to alter your body composition. It is important that you understand what moves the needle on fat loss so that you can understand your progress and adherence. When you are progressing, you should be able to acknowledge your effort and discipline in altering the 3F’s.
You don't get results because you minimised inflammation or kick-started your metabolism — you get them because you put in the work to manage the 3F’s!
