There is a ton of information to take in when it comes to losing body fat. Therefore, it can be challenging to determine which methods are optimal for those seeking to lose weight and/or reduce their body fat percentage—especially when the solution frequently involves more than simply food and exercise (though they are part of it). Actually, research demonstrates that attaining an optimal body fat % differs from person to person, so what is effective for one body may not be effective for another.
How Important Is Body Fat?
The human body needs a healthy amount of body fat to operate properly. Having too little body fat can be just as harmful as having too much body fat, which has been related to an increased risk of heart disease, type 2 diabetes, osteoarthritis, and cancer.
According to David Friedman, a naturopathic physician, clinical nutritionist, and board-certified alternative medical practitioner from North Carolina, "Fat resides in almost every cell in the body—in fact, the brain is 60% fat." Fat also provides the body with energy, just like protein and carbs do. Additionally, fat influences how hormones, body temperature, the immune system, reproduction, insulin signaling, and nutrition absorption are regulated. Furthermore, body fat is necessary for the best absorption of the critical fat-soluble vitamins A, D, E, and K.
percentage of healthy body fat for men and women
The precise body fat percentages for men and women in terms of optimum health remain unknown (though we have general guidelines), according to Michael S. Fenster, M.D., a cardiologist and adjunct professor of culinary medicine at the Kansas Health Science Center. This is true despite decades of research and some general guiding principles.
According to general body fat recommendations for males, 2% to 5% of body fat is necessary, 2% to 24% of body fat is healthy, and more than 25% of body fat is deemed obese. For women, a healthy body fat range is between 10% and 13%, between 10% and 31%, and over 32% is considered obese. In other words, depending on a person's gender and body shape, there is a wide range of acceptability.
Who Can't Try to Reduce Body Fat?
Unless expressly instructed differently by their doctor, anyone who are expecting or nursing, underweight, immunocompromised, or dealing with a cancer diagnosis should abstain from trying to decrease body fat. According to Dr. Fenster, it is typically advised in these situations to contact a skilled medical expert in the early stages of beginning or postponing a weight loss program.
Seniors should use caution as well. According to Isaac Alexis, M.D., the creator of Slim Samurai Weight Loss Therapeutics, "There's a particular kind of obesity in the elderly called sarcopenic obesity, where you have the concurrent occurrence of decreasing lean muscle mass with increasing fat mass." Elderly people should lose weight slowly since fast weight loss might increase morbidity and death because they require all of their muscular mass to stay functionally independent. Because of this risk, weight-bearing activity must be incorporated with purposeful weight loss in order to preserve muscle mass.
When Attempting to Reduce Body Fat Is Safe
Engaging in a body fat reduction program could be a step in the right direction toward better health if you aren't in any of the contraindicated categories mentioned above and your body fat percentage is higher than the recommended level. This is especially true if you also have high levels of triglycerides and cholesterol.
Additionally, keep in mind that progressive weight loss, as opposed to quick weight loss programs, encourages better decrease in fat mass and body fat percentage. "In general, losing 2% body fat per month or 0.5% total body fat each week is safe." Depending on your initial weight, a simpler method to quantify it at home is between 1 and 2 pounds a week.
Additionally, fat loss differs from weight reduction as a whole. The weight you see on the scale is made up of skeletal mass, organ weight, lean muscle mass, body fat, and blood volume. In fact, it is possible to gain lean mass while losing fat and not lose any weight. Dr. Fenster adds that if your waistline is becoming smaller but your body weight is staying the same, you are on the proper track.
