All about body fat
Body fat is one of the ways the body stores energy from food.
It has several important functions in the human body:
- It provides the body with energy when food is insufficient.
- It helps regulate body temperature by acting as a thermal insulator.
- Body fat also plays an important role in protecting and insulating internal organs, and is essential for several biological processes to function, such as the absorption and use of fat-soluble vitamins.
Maintaining a healthy body fat percentage is important for good health and to prevent obesity-related conditions.
What is body fat percentage?
Body fat percentage is the amount of fat a person has in relation to their total weight. It refers to the proportion of fat in the body compared to other components, such as muscle, bone and visceral mass.
Body fat percentage is an important measure for assessing a person's health and fitness, as excess body fat can increase the risk of chronic diseases such as type 2 diabetes, high blood pressure and cardiovascular disease.
There are several ways to measure body fat percentage.
How is body fat percentage measured?
There are different ways to measure body fat percentage. Here are the most common methods:
- Bioelectrical impedance analysis (BIA): This method uses a device that sends an electric current through the body and measures the resistance it encounters along the way. Body fat tends to resist electrical current more than other tissues, so a BIA can estimate the amount of body fat based on the resistance encountered.
- Densitometry: Densitometry measures bone density and lean body mass using a whole-body X-ray scanner. A formula is then used to estimate the amount of body fat based on the difference in density between tissues.
- Skin folds: This method involves taking skin fold measurements in different areas of the body with a special caliper and using a formula to estimate the amount of body fat based on the amount of skin that can be pinched in each area.
- Segmental bioelectrical impedance analysis (SBIA): This method is similar to the BIA, but is performed on different body segments to provide a more accurate measurement of body composition.
- Computed tomography (CT) or magnetic resonance imaging (MRI): These methods are more expensive and use detailed imaging to measure the amount of body fat in different areas of the body.
It is important to note that each method has its advantages and limitations and that the choice of the appropriate method will depend on the individual needs and characteristics of each person.
Body fat ranges and percentages in men and women
The percentage of healthy body fat varies according to gender and age. In general, women have a higher body fat percentage than men due to hormonal and biological differences. The following are healthy body fat percentage ranges for men and women in different age groups:
MEN:
- Between 20-39 years old: 8-20%
- Between 40-59 years old: 11-22%
- Between 60-79 years old: 13-25%
WOMEN:
- Between 20-39 years old: 21-33%
- Between 40-59 years old: 23-35%
- Between 60-79 years old: 24-36%
It’s important to note that these ranges are only a general guide and that the amount of healthy body fat can vary according to an individual's physique and body composition. Therefore, it’s important to consult a health professional to assess body fat percentage on an individual basis and to receive specific recommendations on how to maintain a healthy body composition.
Risks of a low body fat percentage:
Having a low body fat percentage may be desirable for some people (especially high-performance athletes), but if the percentage of body fat is too low it can also be detrimental to one’s health. Some of the risks associated with a very low body fat percentage are:
- Hormonal problems: A very low body fat percentage can affect the production of important hormones such as testosterone and progesterone.
- Fertility problems: If the body fat percentage is too low, it can affect fertility in both men and women.
- Muscle and bone weakness: Body fat acts as a buffer for muscles and bones. A very low body fat percentage can increase the risk of muscle and bone weakness, and increase the risk of injuries and fractures.
- Poor athletic performance: Although a low body fat percentage is associated with improved fitness in some sports, in others it can affect performance.
- Immunological problems: Too low a body fat percentage can compromise the immune system, increasing the risk of disease and infection.
How to reduce body fat:
The best way to lower your body fat percentage is to follow a healthy, balanced diet and exercise regularly, always under the supervision of professionals, as each person is unique and requires personalized plan.
