The time is almost here to bid adieu to the past year and say hello to the new!

With the holiday season wrapping up and the new year slowly creeping closer, there is no doubt many of us have already created our long list of life-changing resolutions that we *promise* to keep for the next 365 days. And one of the most popular resolutions to make an annual appearance? Weight loss.

Of course, striving to slim down and live an active lifestyle is a great goal to set for yourself, but the problem can arise when we look at the way people tend to measure this goal. Yep, we’re talking about the scale. It’s no surprise that the number staring back at you has held a lot of weight through the decades, but what if we told you it might not be the best way to track your health into the new year?

Confused? Keep on reading to discover why weight loss shouldn’t be your New Year’s goal, and what resolution you should set instead!


Big-picture thinking has its perks, but when it comes to your body, you want to be as detailed as possible. We’ve all probably heard the word “BMI” tossed around in weight loss conversation or back in our high school health class. In fact, this is probably how you got the magic number in your head that you’ve been trying to hit on the scale for years. But do you know the actual science behind it?

Womens feet stepping on a bathroom scale.

Turns out, the methodology behind BMI isn’t as scientifically complex as you might think. Short for Body Mass Index, this long-practiced method aims to determine a “healthy” body based solely on gender, weight and height. And while previously seen as the pillar for weight management, this approach has earned a flawed reputation[1]. By relying on a general ratio between height and weight, BMI cannot truly capture WHAT is contributing to the number on the scale. And because it fails to take into account everything from fat percentage to muscle mass, it can lead to faulty results.

This is because fat mass and muscle mass contribute to weight in very different ways. Fat is essential to survival, but when it is in excess, health issues can arise. In comparison, muscle mass is good for your health, but it also tends to weigh more by volume than the same amount of fat. This means an increase in the number on the scale could be attributed to a gain in muscle mass, even if body fat stays the same or even decreases. And that’s exactly why the limitations of BMI effect the method’s accuracy.

For example, people who are shorter, yet possess high muscle mass, are often classified as “overweight” by BMI standards. This is because their muscle causes them to exceed the recommended weight for their height.  Not to mention, everyone’s body is built differently, and BMI can often fail to consider these beautiful differences.

This is why body composition matters.


Body composition is a newer metric that has taken the fitness industry by storm. This in-depth approach takes a more detailed look at the body by examining the key factors that actually compose your weight. main focus is on fat percentage, but it also breaks down muscle weight, bone mass, and more. Body composition is most accurately measured by your doctor, but it can also be tracked with a body fat caliper or by measuring the circumference of your waist, legs, and arms.

Here is an example of what average body composition may look like:

A chart outlining average body composition for men and women. Per the chart:
Men generally have 45% muscle tissue, while women sit at 36%. Men generally have 3% essential fat and 12% non-essential fat, while women sit at 12% and 15% respectively. Men generally have 15% bone density, while women have 12%. Both genders have 25% "other" which includes organs, etc.

Body builders are a great group to examine when illustrating the advantages of body composition over BMI. While these athletes may tend to weigh more than the average person in their height/gender class, much of this weight is a result of their impressive muscle mass. From a BMI perspective, they would often be thrown into the “obese” category, whereas their body composition would indicate they actually have a healthy fat percentage. 

Ideal body fat percentage chart. Per the chart:
Essential fat is 2-5% for men and 10-13% for women. Athletes have 6-13% body fat for men, or 14-20% for women. Fitness enthusiasts have 14-17% body fat for men, or 21-24% for women. The average person has 18-24% body fat for men, or 25-31% for women. Obese is considered 25%+ for men or 32%+ for women.

Because body composition focuses on the details to create a full body picture, it’s a great way to help determine which specific lifestyle habits may be contributing to overall weight and which habits may need adjusting. So, whether your personal goal is to build muscle or lower body fat this New Year, gauging your progress according to body composition will help you lay out a clear path that is easy to visualize and follow—without having to constantly check in with the scale.


  • Work out 3-4x a Week: Exercise is crucial when it comes to developing a healthy body composition. Cardio workouts are ideal for burning calories and lowering body fat while weight training is a great go-to for building muscle and increasing tone. Feel free to mix and match your workout based on your personal fitness goals!
  • Prioritize Nutrition: A healthy body isn’t ALL about cardio and weights. In fact, creating a balanced diet that prioritizes good nutrition is just as essential to reaching optimal body composition. Eating meals high in fruits, veggies and protein—and avoiding those high in sugar and fat—is an excellent way to ensure your body gets proper fuel.
  • Get Enough Sleep: You might think “just one more episode” late at night won’t hurt…but science says different. Lack of sleep is a sneaky culprit that can contribute to stored body fat, especially in the stomach area. This is because lack of sleep raises cortisol levels (i.e. the stress hormone) causing the body to cling to excess fat. So, if lowering your body fat percentage is at the top of your New Year’s list, make sure to get those zzzs.
  • Stay Hydrated: Did you know that at least 60% of your body is made up of water? Not only does water act as a building block for our cells, it also helps transport nutrients to the muscles in order to help increase strength and provide energy…something you definitely need when hitting the gym.
  • Take Progress Photos: Because body composition focuses more on a healthy fat percentage than the number on a scale, it is much easier to see results by the way your clothes fit or the way you look in the mirror. To get a better idea for your progress, try taking before and after pictures thorough your fitness journey. This will help you visualize both loss in body fat and increase in muscle tone.


Modere Lean Body System

Say hello to the science of total body transformation. This 3-step system is scientifically designed to help accelerate fat reduction, lose inches and promote an overall lean body composition:

Modere Lean Body System

Trim: With a first-in-the-world combination of CLA and multi-patented Liquid BioCell® Collagen, Trim features an award-winning formula that helps block fat absorption, boost fat metabolism and improve muscle tone. Available in a variety of decadent flavors, kick your morning off right with a tablespoon of Trim OR mix it up with one of these delicious recipes.*

Burn: Want to boost metabolism, burn calories and increase energy? Burn is powered by a thermogenic formula that is packed with Mediterranean-inspired ingredients to help stimulate metabolism through cellular heat production. Take it up to three times a day to boost calorie burn, plus help maintain healthy blood sugar levels already within a normal range so that you can kick unwanted cravings to the curb.*

Activate: A perfect way to start the new year, this 3-day cleanse is formulated with plant-based ingredients like aloe vera, apple pectin and psyllium seed husk to help eliminate toxins and rejuvenate cellular health. Ignite your digestion and begin the month with a reset by taking Activate for just three consecutive days.*

Modere Fiber

Do you think you’re getting your daily dose of fiber? Hate to break it to you, but probably not. Studies[2]   found that the average adult consumes less than half of the recommended dose! And with fiber’s direct link to weight loss and weight maintenance, it’s a definite go-to for anyone wanting to improve their body composition this year.*

Modere Fiber

Modere Fiber delivers 2x the amount of leading brands with a gluten-free and sugar-free formula that is derived from psyllium husk. With just two scoops a day, you can help support colon and gastrointestinal health, help maintain healthy cholesterol levels already within a normal range and help cut cravings in between meals with this clean, fiber supplement that features a delicious, natural citrus flavor.*

Modere Whey Protein

Remember how we mentioned that water helps deliver nutrients to the muscles to help boost strength and minimize exhaustion? Well, protein is one of those essential nutrients. If your body composition goal calls for increased muscle mass, then consuming an adequate amount of protein should be high on your priority list. Protein intake not only contributes to greater strength, but it is critical for optimal health, growth and body function.[3]*

Modere Pure Chocolate Whey Protein

Modere Whey Protein is an excellent supplement to add into your body composition journey, especially if you’re aiming for true muscle gain. Packed with 20+ grams of protein, this enzyme assisted formula also contains 5 grams of naturally occurring Branched Chain Amino Acids (BCAAs) to help promote quick delivery for lean muscle growth and recovery. And who doesn’t love chocolate? *

So, this new year, step off the scale and into a healthy body composition that fits you and your personal needs—whether that’s losing a few inches or boosting your muscle strength. And remember, no matter what goals you set for yourself, Modere is here to help with clean, clinical formulas that optimize your active lifestyle and help you crush through your New Year’s resolutions! Shop now at

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.