The Department of Health and Human Services, the American Dietetic Association and the American Council on Exercise make recommendations of ideal percentage of body fat for men and women based on current height and weight and waist circumference measurement. According to these organizations, many men and women are above the recommended percentage and might benefit from losing between five and 10 percent of their current body weight.
Body Fat Percentage
According to the American Dietetic Association, the recommended body fat percentage or body mass index for men is approximately 15 to 18 percent, while women should average 20 to 25 percent. However, the American council on exercise recommends six to 25 percent body fat for men and 14 to 31 percent for women. The Department of Health and Human Services considers a normal weight to body fat ratio to be between 18.5 and 24.9 percent body fat. Overweight ratios range between 25 and 29.9. If your body mass index is over 30, you're considered obese.
Slimming
For each six to eight pounds of fat or weight you lose, your waistline is reduced by around one inch, states Captain Swiderski of the Air Force Institute of Technology. That means less body fat around the middle, which means you look better in your clothes, have more energy and may reduce overall body fatigue. If your body doesn't have to carry around as much weight, you'll have better stamina and endurance, according to the Mayo Clinic.
Physical Health
Losing excess weight may help improve cardiovascular health, lower high cholesterol, reduce your blood pressure and decrease your chance of being diagnosed with diabetes, according to the U.S. Department of Health & Human Services National Heart Lung and Blood Institute. A stronger heart means more efficient pumping, oxygenation, and nutrient carrying benefits of the blood, leading to better overall health and wellness. Your bone and joint health may also improve with even small amounts of weight loss, especially for those diagnosed with conditions like arthritis or osteoporosis.
Mental Health
Losing five to 10 percent of your body weight may have a positive impact on your mood, your sense of self, self-confidence and self-esteem. These positive outcomes improve mental health and outlook, decreasing periods of depression, low confidence, and low self-esteem. Exercise releases endorphins; the body's natural mood-lifter and stress-reliever, creating a sense of satisfaction and pleasure that may also help reduce the need for synthetic or prescription anti-depressant medications.
References
- home.fuse.net: Body-Mass Indec, Waist-to-Height Ratio, Basal metabolic Rate, Body Fat & Surface Area, Willoughby Ideal Weight and Waist
- U.S. Department of Health & Human Services National Heart Lung and Blood Institute: What is a Healthy Weight and BMI for Children and Families
- MayoClinic.com: Weight loss: 6 strategies for success
- MayoClinic.com: Depression and anxiety: Exercise eases symptoms
Member Comments