Everyone wants to be the best when it comes to our health.No body wants to be left behind in this competitive era of being smartest and healthiest. We generally consider BMI as a tool to identify whether we are healthier or not but that gives only limited information. 

The issue with BMI is that it is the measure of our height with the weight but it's not covering the body fat percentage, bone weight, muscle percentage. There is another tool through which we can judge how healthy a person is that is through the body composition analysis.Our body weight is made up of four key things -water, fat, bones, muscles.

 The body fat is also divided into the subcutaneous fat and visceral fat. Subcutaneous fat is the fat that covered the skin layers it protects our skin from any kind of injury. The Visceral fat is the fat that is present inside the abdominal area. The Muscle is a furnace that burns additional calories 24 a day.

A pound of muscle burns approx 6 calories a day whereas a pound of fat tissue burns only 2 calories a day.

When we tend to eat a diet that is not balanced, a high carbs, high-fat diet that leads to accumulation of fat inside the internal organs along with that it increases the risk of diabetes,high b.p, and heart disease. abdominal fat disrupts the functioning of hormones in the body too.

Many of the cases have high visceral fat but normal body weight that kind of person referred by the term TOFI (thin on outside but fat inside).

How we can improve the body composition

DIET

A person should eat high fiber food, good fats such as omega 3, omega 6 sources that help in increasing the HDL level by lowering the LDL level . Macro-nutrient protein needs to be added in sufficient quantity as it increases the muscle mass it energies the muscles,improves immunity most important prevents hunger pangs.

EXERCISE AND GENERAL FITNESS

Do exercise that involves multiple muscle groups. One can start with planking where you need to hold yourself in a pushup position resting the forearms on the ground.

OTHER FACTORS

Sound sleep for 7 hours at least,good bowel movement,activeness, avoid alcohol.