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Remember when doctors used to calculate BMI (body mass index) to define health?
This method was discarded because it is based solely on your height and weight, without taking into account how much of that weight is fat and how much is muscle and other tissue.
And, while a person may weigh “only” 60 kg, their body composition may be predominantly fat. Therefore, this apparent thinness is not synonymous with health. At the same time, one person can weigh 90 kg and have a much more advantageous muscle mass distribution than the first person.
Second Rodrigo Bomenyan endocrinologist, a person can be considered overweight according to this criterion, even with a greater amount of muscle and not necessarily fat.
That is why, today, a method considered more correct to measure a person’s health is the calculation of body fat.
Although body weight (or the aforementioned BMI) is no longer used to measure health, many people weighing more than what is considered “standard” report suffering prejudice when they go to the doctor just because they are bigger.
In general, what these reports show is that the physician is not concerned with identifying whether the person is in fact in good health and has normal indices of fat X muscle mass. They just visualize a “big” person and classify it as unhealthy.
If your doctor gave you a “diagnosis” to lose weight without first taking health tests, look for another professional!
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“NORMAL” BODY FAT
No number is a complete picture of your individual health, but this percentage of fat has been considered a good indicator, as being outside the indicated numbers, leads to several health problems.
When we are below, several bodily functions are compromised. In women, for example, it is common to stop menstruating, which, in the long run, can even lead to infertility. Other functions also fail, due to lack of energy (since fat is a source of energy), which can even lead to the failure of vital organs and, consequently, to death.
When we are above, the body metabolism, that is, the chemical reactions of our body, are slower, which leads to less efficient digestion, less energy and even aesthetic problems such as the delay in hair growth or stained skin, since synthesis of new tissues is compromised. In addition, the Excess body fat is associated with higher rates of cholesterol and hypertension, increasing the risk of cardiovascular disease, stroke and type 2 diabetes.
The level of fat considered normal is 20-28% for adult women and 15-20% for men. In general, men have a lower ratio of body fat to lean tissue than women. Reproductive function plays an important role in women’s higher body fat percentages.
It is important to keep in mind that human beings lose muscle mass and other tissues over time, and therefore the reference values also change, as shown in the chart below, aimed at women and based on information from the medical publication. Medical News Today:
table for women (./GOOD SHAPE)
As you can see, there are two classifications that still fall below “normal” and are considered healthy — but not for everyone. If you intend to fit into the “athlete” classification, for example, this requires strict monitoring of both physical training and diet so that hormone levels (which change when we have little fat) remain healthy.
Overall, the point is to stay in the ′′ good ′′ or ′′ normal ′′ and maintain a workout routine and healthy eating.
Remember that even this fat percentage measurement is still not 100% accurate for defining health. More than the overall percentage, it’s important to focus on fat concentration.
For example, a person may not have a lot of fat in the peripheral limbs (arms and legs) but have a lot of fat in the belly. In general, the body percentage will show a normal level of fat in this case, but the concentration in the abdomen is a much more serious problem, which is even linked to a higher rate of heart disease.
Therefore, focus preferably on methods that show the concentration of fat per body part.
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HOW TO CALCULATE BODY FAT
When it comes to measuring body fat percentage, some of the methods used are quite expensive and not very accurate. These include:
Dual Energy X-ray Absorptiometry (DXA) Hydrostatic Weighing Air Displacement Plethysmography (Bod Pod) 3-D Body Scanners
Most of us don’t have access to the methods listed above. This is why using skinfold calipers to assess body composition is so popular.
With this method, you can measure your own body fat and calculate your body fat percentage using a caliper as suggested below:
Buy here.
According to Rodrigo, despite being quick, cheap, simple and low cost, this method depends a lot on the evaluator’s skill, so it’s always good to do the test with a professional, and not at home.
BIOIMPEDANCE TEST
A bioimpedance this is a test on a machine that evaluates the individual’s body composition, according to Rodrigo, this is the effect of low-intensity electrical currents, which, by measuring the different resistances of each tissue, are able to estimate the percentage of muscle, bone, fat and fluid present in the body.
But, despite being fast and non-invasive, the bioimpedance it’s not very accurate.
There are several factors that can interfere with the result, such as: room temperature, hydration, menstrual cycle (may cause liquid retention); food intake and physical activity just before the measurement.
“If one calculates the bioimpedance every day, for example, there is the possibility of presenting a variation of 10% between the results”, says the endocrinologist, explaining that, like the measurement on the scale, variations in this method occur from the accumulation or loss of liquid and not necessarily from fat.
The ideal conditions to perform a bioimpedance test are:
Fast for at least 3 hours Do not ingest caffeine or fatty foods on the day of the test Meals on the day of the test should be light Do not perform physical exercises on the day of the test Do not use creams and lotions on your hands and feet on the day of the test Be with an empty bladder at the time of the exam
WHEN TO SEE A PROFESSIONAL
Tracking body fat percentage is a way to measure progress when you’re trying to lose weight or gain lean muscle mass. But it’s not the whole story of your overall health. Eating healthy and being active is where you need to focus your energy.
If you have any questions or concerns about your body fat, talk to your doctor, a certified personal trainer, or a registered dietitian. They can help you understand your individual results and work with you to create a plan that meets your needs.
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