Body composition simply refers to the ratio of fat to lean tissue you carry. A higher body fat percentage means that more of your total body weight comes from fat, as opposed to lean tissue, bones, and organs. When someone mentions improving body composition, they are generally referring to reducing body fat while maintaining, or even building, lean muscle tissue. Improving body composition is the fastest way to visually look better and get other people noticing that your body is changing.
As far as body composition is concerned, flexible dieting is the most precise way to control your food intake and make small adjustments as needed. If you always have an idea of exactly where your calories are at, as well as your individual macronutrients, it’s easy to make a small adjustment, like removing 30 grams of carbs from your daily intake, or adding 10 grams of fat, things like that. An untracked diet makes it impossible to be precise, and this precision is needed to push through plateaus and continue to see results.