BODY FAT:
We all know food when consumed gets broken down into small components and when that happens it's nutrients get absorbed and is broken down to it's simple form- glucose,fatty acids and amino acids. It is then transported to all cells of the body. Cells use glucose for energy needs or glucose is stored in liver as glycogen.
Excess glucose gets converted into fat through lipogenesis. Triglycerides synthesized in adipose tissue are stored in fat cells until required. When calories intake exceeds calories expenditure, body signals adipose tissue to store excess energy in form of triglycerides which are accumulated in fat cells. It leads to fat mass and body weight.
If you want to know more about calories, see this article
Two important types of fat:
Subcutaneous fat:
Fats stored under the skin and contributes to body shape.
Visceral fat:
Fats stored around internal organs and might be harmful to health.
Body fat is crucial for protecting internal organs,regulating body temperature, supporting reproductive health. For women, essential fat is important for hormone regulation and maintaining fertility.
UNDERSTANDING BODY FAT PERCENTAGE:
Body fat percentage refers to proportion of fat in your body relative to your body weight. Unlike BMI, it provides a more precise understanding and value which helps us in understanding the muscle mass and fat mass. High levels of visceral fat increases the risk of chronic diseases.
IMPORTANCE OF BODY FAT PERCENTAGE:
It is a better indicator of health than body weight or BMI. Also it helps us to distinguish between man and woman as women have more body fat fat percentage than men and it removes the generic aspect of BMI.
HOW TO MEASURE BODY FAT PERCENTAGE:
Skin calipers :
It measures body fat percentage by measuring the thickness of skin folds at specific locations in the body. They are frequently used in fitness assessments and by healthcare professionals.
Bioelectrical impedance analysis:
BIA measures resistance of body tissues to small, safe electric current. Since different tissues conduct electricity differently, it can help us calculate body composition.
Dual energy X-ray absorptiometry:
DEXA sends two X-rays through the body at different energy levels. Fat,muscle and bone absorbs X-rays at different rates. It is more accurate but less accessible.
HOW MUCH BODY FAT SHOULD BE THERE:
Men:
Acceptable:
18% - 24%
Athletes:
6% - 13%
Woman:
Acceptable:
25% - 31%
Athletes:
14% - 20%
ROLE OF BODY FAT:
Essential fat:
It is found in vital organs,muscles,bone marrow.
Storage fat:
Fat stored under the skin and around internal organs.
• Body fat is crucial for protecting internal organs.
• It regulates body temperature and supports reproductive health.
•For women, essential fat is important for hormone regulation and maintaining fertility.
HOW TO REDUCE BODY FAT PERCENTAGE:
• Make sure your diet is calorie deficit.
• Cut down on added sugars,processed carbs and unhealthy fats
• Consuming more protein can help build muscle mass and increases the rat of burning the fat.
• Include activities like walking, running, swimming and also do strength training exercises.
