Want to Lose Body Fat? This is how
Body fat is a major player in keeping our bodies in good health – Despite the messaging of us wanting to burn it at the stake. It helps regulate body temperature, stores energy, and supports our metabolism.
There are two types of fat you should be aware of.
Storage fat– Located under the skin and around the organs. It provides protection and acts as an insulator to keep the body warm.
Essential fat– Made up of fatty acids, this fat can be found in the nerves, brain, and membranes that protect the organs. We need this fat to live.
Body fat only becomes a concern when we have too much to the point where it effects our health and well being.
A question I often get is how much body fat should I have to stay healthy?
While there is not one universally agreed upon number for how much body fat one should have, the American Council on Exercise has come up with the following potential body fat percentage ranges for men at different levels of fitness:
- Essential fat: 2–5%
- Athletes: 6–13%
- Fitness enthusiasts: 14–17%
- Healthy average: 18–24%
- Dangerously high (obese): 25% and over
Common body fat percentage ranges among women at different levels of fitness are as follows:
- Essential fat: 10–13%
- Athletes: 14–20%
- Fitness enthusiasts: 21–24%
- Healthy average: 25–31%
- Dangerously high (obese): 32% and over
Again, the higher ranges of body fat percentage cannot only put stress on our joints and organs, it can increase the risk of developing metabolic disease such as heart disease, high blood pressure, and diabetes.
How do I Measure Body Fat?
There are several ways to measure your body fat.
Bio electrical Impedance Analysis – A simple and harmless method that sends a tiny electrical current through your body to determine the total percentage of water. From there body fat can be calculated.
Skinfold Calipers– By measuring the thickness of a skin fold at certain spots on the body, you can determine body fat percentage using charts,
Waist to hip ratio – This won’t give you an accurate number of body fat percentage in the body. However, I find it is the most practical of the three methods. Too much body fat around the waist can lead to health problems. Tracking your hip to waist ratio allows you to see if you are reducing body fat.
Here’s how to reduce your body fat levels
Change how you eat – A balanced diet can help you reduce body fat.
- Limit foods with added sugar, preservatives, and additives
- Avoid refined carbohydrates
- Eat adequate amount of protein daily
- Stay hydrated with water throughout the day
- Make sure you are eating vegetables and fruits in your diet
Move more- Increase your physical activity
- Ride a bike
- Buy a gym membership
- Practice weight lifting
- Do yoga
- Hike
- Swim
- Hire a trainer
Change your lifestyle – Stress can lead to gaining body fat.
- Try to get consistent sleep every night
- Manage your stress levels
- Talk with a friend
- Create a breathing practice
- Spend time in nature.
If losing body fat has been an uphill battle for too long and you could really use some guidance, I want to help.
Don’t put off taking care of your body, it’s always more work to start later than to begin now.
