What Your Body Fat Percentage Reveals About Your Health
Key Takeaways
Measuring your body fat can reveal how healthy your body composition is.
Although people often worry about subcutaneous fat, it is less detrimental to health than visceral fat (fat around the abdominal organs), which has a more direct impact on organ function and disease risk.
Keeping an eye on body fat percentage is more important than just monitoring body weight, as it is a more reliable indicator of health risks associated with obesity and other metabolic conditions.
For years, body weight has been considered one of the ultimate markers of health. While stepping on a scale offers a simple, convenient way to track changes in our bodies, it doesn’t tell the whole story. Many health professionals now recognize that body fat percentage, rather than total body weight, can provide a more accurate picture of overall health.
For anyone looking to achieve a better physique, achieving a body fat percentage within target ranges is important. This clarity not only allows you to track your progress but also provides motivation as you see changes reflected in your body. Ultimately, aiming for a healthy body fat percentage can significantly influence the way you feel about yourself, fostering a sense of achievement that extends beyond mere aesthetics.
Having a higher body fat percentage is linked to several health risks, including cardiovascular diseases, diabetes, and even certain types of cancer. Thus, understanding and measuring your body fat percentage can offer critical insights into your health that weight alone cannot.
Moreover, understanding body fat percentage can lead to more informed choices regarding your lifestyle. For instance, you might incorporate specific strength training and cardiovascular exercises that are tailored to support your goal. This proactive approach keeps you engaged, as you witness the positive changes in your body throughout your fitness journey. Therefore by focusing on achieving a specific body fat target, you pave the way towards not just enhanced physical appearance but also improved overall health.
Achieving Your Ideal Physique
Maintaining a healthy body fat percentage can enhance muscle definition and improve overall body shape, aligning your physique with your fitness goals.
A balanced physique, with a healthy ratio of muscle to body fat, not only enhances appearance but also contributes to physical strength, endurance, and energy levels, making daily activities easier and more enjoyable.
A toned body can also boost self-confidence, improve posture, and reduce strain on joints, lowering the risk of injuries and chronic conditions like heart disease, diabetes, and high blood pressure. Additionally, maintaining a good physique positively influences mental health by releasing endorphins, improving mood, and lowering stress levels.
Beyond Aesthetics to Overall Wellness
Excess body fat can increase the risk of many health conditions. Fat, especially visceral fat or belly fat that is stored around vital organs, leads to higher risks for diseases like:
Diabetes. Excess fat, particularly in the abdominal area, interferes with insulin's ability to regulate blood sugar, raising the likelihood of developing type 2 diabetes.
Cardiovascular Disease. High levels of body fat increase blood pressure, cholesterol, and triglycerides, all contributing to a higher risk of heart disease and stroke.
Fatty Liver Disease. Too much body fat can lead to fat accumulation in the liver, increasing the risk of non-alcoholic fatty liver disease (NAFLD), which can result in liver damage.
Musculoskeletal Disorders. Excess body weight, particularly fat, puts extra strain on joints, increasing the likelihood of conditions like osteoarthritis.
Certain Types of Cancer. Higher body fat percentages, particularly in women, are associated with an increased risk of breast, endometrial, and colon cancers.
Given these risks, more attention has been given to monitoring body fat percentage.
But first…
What is Body Fat Percentage?
Body fat percentage is the proportion of fat in your body compared to your total weight. The human body has two types of fat tissue: white fat, which stores energy as triglycerides, provides insulation, and offers cushioning for the body, and brown fat, which helps regulate body temperature by generating heat.
The adult body contains relatively small amounts of brown fat, primarily located behind the muscles of the lower neck, collarbone, and along the spine in the chest and abdomen. However, when discussing body fat, most people are referring to white fat, which is the body’s main energy reserve.
White fat is stored in two primary locations: visceral fat, which surrounds the organs in the abdomen, and subcutaneous fat, which is found under the skin on the thighs and buttocks. While many people are concerned about subcutaneous fat, it is visceral fat that poses a greater threat to long-term health. This is partly because fat around the abdominal organs can interfere with their function. Additionally, visceral fat produces higher levels of retinol-binding protein 4 (RBP4), an adipokine linked to insulin resistance, which contributes to conditions like type 2 diabetes and cardiovascular disease. Visceral fat’s greater production of RBP4 means it has a more significant impact on health than subcutaneous fat.
While excessive body fat is associated with health risks and decreased fertility, a certain amount of white fat is essential for the body to function properly. Men need at least 5-8% of their body composition to be white fat, while women require around 10-13% due to reproductive needs.
Having an elevated body fat percentage comes with a range of health risks. The excess fat can trigger harmful inflammation in the body and affect the way organs function. Among the main health risks are:
Under normal conditions, however, optimal body fat percentages are typically higher, These vary depending on factors like age and gender.
Fitness Categories for Body Composition (% Body Fat) for Men by Age
*Very lean, no less than 3% body fat is recommended for men.
Fitness Categories for Body Composition (% Body Fat) for Women by Age
*Very lean, no less than 10-13% body fat is recommended for women.
However, these values are not applicable to everyone and strict application of these may be counterproductive. Please consult with your doctor for your specific body fat target range.
Methods to Measure Body Fat
Several methods are available to measure body fat percentage, some more accurate than others. Among the most common approaches are:
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DEXA Scans (Dual-Energy X-ray Absorptiometry). DEXA scans use X-ray technology to measure bone density and body composition, including fat and muscle distribution. This is one of the most accurate methods for determining body fat percentage but may not be easily accessible due to cost, the need for specialized equipment, and the requirement for someone to be able to use the equipment appropriately.
Calipers. Skinfold calipers are a more affordable and accessible way to estimate body fat percentage. This method involves pinching the skin in several specific areas of the body to measure the thickness of the fat layer. While it requires a trained professional for accuracy, it is a widely used and effective method.
Body fat scales. Also known as smart scales, these devices use a method known as bioelectrical impedance which involves passing a small electrical current into your body, and then measuring how it passes through your body tissues. Because different types of tissues conduct electricity differently, this can provide a measure of body fat percentage. When undergoing this type of testing, you won’t feel the electrical current passing through your body.
For a more in-depth explanation of body fat measurement techniques, check out this detailed article on measuring your body fat.
The Difference between Body Fat Percentage vs. BMI
Body mass index (BMI) has been the go-to measure for assessing whether someone is underweight, normal weight, overweight, or obese. While BMI is easy to calculate, it has its limitations. BMI is calculated by dividing weight in kilograms by height in meters squared. However, it doesn’t distinguish between muscle and fat mass.
For example, a muscular person may have a high BMI, indicating overweight or obesity, even though they have a low body fat percentage. On the flip side, a person with a normal BMI may have a high body fat percentage, particularly if they have low muscle mass, putting them at risk for the same health issues as someone who is overweight.
Effective Strategies to Lower Your Body Fat Percentage
Maintaining a healthy body fat percentage requires a combination of balanced nutrition, regular exercise, and healthy lifestyle habits. Here are some steps to help reduce body fat
Diet
Adopting a nutrient-dense diet is important to lower your body fat percentage effectively and sustainably. This type of diet emphasizes whole, unprocessed foods that provide essential vitamins and minerals while keeping calorie intake in check.
Vegetables. A variety of colorful vegetables should form the basis of your meals. They are low in calories but high in fiber, which helps you feel full longer and supports digestive health. Fiber-rich foods can also stabilize blood sugar levels, reducing cravings and preventing overeating.
Lean Proteins. Incorporating lean proteins such as chicken, turkey, fish, legumes, and low-fat dairy supports muscle repair and growth. Protein is essential for maintaining muscle mass during weight loss and can increase satiety, helping to curb hunger.
Healthy Fats. Including sources of healthy fats like avocados, nuts, seeds, and olive oil can promote heart health and provide essential fatty acids. These fats can also aid in hormone regulation, further supporting fat loss.
Whole Grains. Opting for whole grains like quinoa, brown rice, and whole-wheat bread over refined grains can enhance fiber intake and provide a steadier source of energy. Whole grains have a lower glycemic index, which helps prevent spikes in blood sugar that can lead to increased fat storage.
Exercise
Regular physical activity is a cornerstone of effective fat loss and overall health. A well-rounded workout plan that combines both strength training and cardiovascular workouts offers numerous benefits:
Strength Training. Engaging in resistance exercises, such as weight lifting, bodyweight exercises, or resistance bands, helps build and preserve lean muscle mass. Maintaining muscle is crucial during weight loss because muscle tissue burns more calories at rest than fat tissue. This means that the more muscle you have, the higher your resting metabolic rate, which can assist in fat loss over time.
Cardiovascular Exercise. Cardio activities such as running, cycling, swimming, or walking increase your heart rate and promote calorie burning.
Consistency. Establishing a regular exercise routine and aiming for a combination of both strength and cardio workouts at least three to five times a week can maximize fat loss and improve overall fitness.
Lifestyle
Beyond diet and exercise, lifestyle factors play a significant role in regulating body fat levels:
Stress Management. Chronic stress can lead to elevated cortisol levels, a hormone that, when chronically high, can promote fat storage, particularly in the abdominal area. Techniques such as mindfulness, meditation, yoga, and deep breathing exercises can help reduce stress levels. Additionally, engaging in hobbies and activities you enjoy can alleviate stress and enhance overall well-being.
Sleep Quality. Getting enough restorative sleep is crucial for hormone regulation, including hormones that control appetite such as ghrelin and leptin. Lack of sleep can lead to increased hunger and cravings, making it more challenging to stick to a healthy diet. Aim for 7-9 hours of quality sleep each night to support your fat loss goals.
How NOVI Health Can Help
At NOVI, we offer comprehensive health solutions, including personalized fitness and nutrition plans, to help you lower and manage your body fat percentage. Our advanced body composition analysis can give you an accurate picture of your health beyond just your weight and BMI. From tailored exercise programs to dietary advice, we provide the tools and support you need to achieve and maintain a healthy body fat percentage.
If you are an existing NOVI Magnum or NOVI Optimum Plus client and would like to reduce your body fat percentage through a fitness coach-guided exercise, NOVI Optimum Fit is for you.
With NOVI Optimum Fit, you get:
1:1 personal training sessions with experienced coaches who will guide you through the workouts to ensure that they are safely executed.
Fitness coaches who are experienced at creating personalized training programs for individuals with medical issues.
Training programs that are flexible and constantly evolve with your progress.
Regular measurements of body fat percentage and muscle mass so you can track the results of your efforts.
Fitness coaches who work closely with NOVI doctors or dietitians to ensure that the training program complements your nutrition plans and medications taken.
A personal fitness coach who will keep you motivated and accountable for your fitness.