Body fat percentage or BMI? Good indicator of health

IIf you’ve been following a bodybuilding positive, fat worker, or overall healthcare provider, you’ve probably heard that – far from a reliable measure of healthThe Body Mass Index (BMI) is both racist and sexist, both in its origin and its application. But while some allies and practitioners struggle to move away from it as a measure of health, others are eager to find a more appropriate, more accurate measure. Instead, some are proposing a percentage of body fat.

Reda Elmardi, a registered dietitian and certified energy and conditioning expert, is the founder of The Jim Goat. It measures the percentage of your total body weight – the sum of your limbs, skin, bones, fat, muscle comes from fat.

“Body fat percentage is a better determinant of health than BMI,” said Sophia Yen, MD, MPH, founder of Pandya Health. BMI is different from what a person looks at Overall Compared to their height in mass, body fat percentage lets you see exactly how much fat a person has, explained Matthew Scarfo, NASM-certified CPT-OPT with lift vault. As such, “it is a measure that allows doctors to provide more specialized care,” he says.

What is considered a healthy body fat percentage?

According to Elmardi, healthy body fat is the percentage that qualifies based on factors such as age, gender, genetics, lifestyle, overall health and level of activity. For people assigned to women at birth, a normal body fat percentage ranges from 18 to 30 percent, he says. According to the American Council on Exercise, female athletes (especially professional divers) can safely rotate in the range of 14 to 20 percent.

As a general rule, Sisgender women need more body fat than Sisgender men, who can safely keep between 6 and 24 percent body fat. Why? Simply put, raising children, says Yen. “If you don’t have enough fat, your body says ‘well this person doesn’t have enough nutrition to sustain a pregnancy,'” she explains.

Risk of having high or low body fat percentage

People assigned to women at birth are considered medically overweight if they have more than 30 percent body fat and less than 14 percent underweight.

Although one’s body fat may be over 30 percent and there are no health problems, “over time, hypertension, diabetes, heart disease, stroke, gallbladder disease, osteoarthritis, sleep apnea and some types of cancer increase,” Elmardi said.

Still, it’s not good in a lower case. Percentage of body fat under 14 years may present its own health risks. “Body fat is the body’s natural store of energy,” Elmardi explained. “Some of these fats are needed for your heart rate, your brain function and your muscles to work,” he says. If you do not have enough, your body will not be able to function properly.

Visceral body fat (kind of stored around the limbs) also makes hormones. Too little can make the body produce less estrogen, which can affect a person’s menstrual cycle. In some cases, low body fat can completely stop a person’s cycle and they will not ovulate, says Dr. Yen. Low body fat during pregnancy is associated with a higher rate of miscarriage.

Body fat is also essential for the absorption of fat-soluble vitamins like A, D, E and K. For example, too little body fat can lead to malnutrition which can lead to fatigue, dizziness, mood swings, pain in the joints or changes. Hair or skin structure.

So … should I Track my body fat percentage?

Generally, useful information to know your body fat percentage, says Hannah Dogarty, a certified personal trainer of style exercises. “Even if the guess is fair, where you stand can shed some light on your health and help you set health and fitness goals and outlook for the future,” he says.

With the exception of general wellness, due to the link between body fat percentage and the menstrual cycle, those who want to get pregnant finally and those who have problems with fertility may choose to track their body fat percentage so that it is high enough to support a healthy flow.

It can also be a useful measure for keeping track of athletes, especially pre-menopausal athletes who have ever lost their menstrual cycle, Dogger said. Body fat is not low Only Causes of amenorrhea — MIA is the medical term for menstrual cycle — but low weight and body fat can increase the risk, she says.

Additionally, healthcare providers may choose to measure the body fat of people who have persistent vitamin deficiencies, as well as crop up with symptoms related to malnutrition such as fatigue and hair loss.

But, not a good measure for body fat percentage Everyone To keep the hadith. If you have a chaotic eating history, body dysmorphia, or orthorexia, monitoring your body fat percentage may be an unhealthy mental, eating or exercise type. In this case, it is usually sufficient to take note of the symptoms associated with very low or very high body fat percentage.

Exactly how to measure body fat percentage

If you are interested in learning your body fat percentage then you are probably wondering how you can do it. There are many mechanisms and machines that are designed to spit a number. Whichever you choose will depend on whether you are willing to go to health or fitness facilities, as well as whether you are willing to take a margin of error.

The most readily available method is the Caliper Skinfold Test, an old-school assessment that uses a caliper (basically, a giant metal cloth pin with a slightly dial) to pinch skin and fat on various parts of the body, including the triceps. Biceps, shoulders and hips. Although this test is an accurate way to evaluate Where When you hold the fat under your skin, it usually forces your total body fat to be 3.5 to 5 percent less or higher.

A good option for those who want to measure their body fat at home is the Smart Scale, which looks like your run-of-the-mill bathroom scale, but provides measurements like water weight, bone density, BMI, muscle mass (sometimes). Even muscle mass per organ!), And body fat percentage. The jury is out on how accurate these scales are. A very small study doesn’t offer much, but Daugherty says they provide a fairly adequate estimate.

Lastly, if you wish to go to the doctor’s office for examination or to the fitness facility, there are 3D body scanners, air displacement plathismographs and some submersible weight procedures. These are considered quite accurate, but usually cost a pretty penny (or 10).

Of course, no single number tells the whole story. The Others The measurements you track will vary based on your overall health and fitness goals. But in general, how much you can lift, how fast you can move, how long you sleep, heart rate variability and heart rate all provide valuable qualitative insights for your health.

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