1. Some Body Fat's a Good Thing
Although celebrities and bodybuilders might disagree, doctors are very clear about the important role fat plays in keeping our bodies healthy. Each of us needs a certain amount of essential fat to cushion and insulate our organs and joints. Body fat also works as an energy reserve during times of extreme physical exertion or starvation to keep our bodies from shutting down. Because of these vital functions, it's important to remember that body fat is actually very healthy to have, as long as it's moderated and controlled.
2. Better Indicator Than BMI
Doctors and other health professionals have traditionally used body mass index (BMI) as a measure of obesity and overall health. The problem with BMI is that it only compares your height and weight, ignoring your actual body composition. This means that people who are muscular and fit are often determined to be "overweight," while people who are thin but out of shape are determined to be "normal." Knowing your body fat percentage is a much more accurate way to assess your fitness, as well as your risk for disease.
3. Not All Fat Is Created Equal
Similar to the differences between essential and storage fats, there are differences between the fats stored in different places of your body. Fat stored in your hips, thighs and buttocks is generally safe and doesn't pose many long term health risks unless it's present in extreme quantities. Fat packed around your abdomen and chest, however, is more dangerous and increases your risk for a number of serious health problems like heart disease and stroke. High amounts of abdominal fat have also been linked to high blood pressure and diabetes.
4. What's a Healthy Body Fat Percentage?
As you might expect, the amount of body fat you can safely carry depends on your gender. Men need a minimum of between 2 to 5 percent body fat to stay healthy, while women need between 12 to 15 percent. Your percentage can safely vary above these minimums depending on how active you are and your fitness goals. Professional athletes will obviously benefit from a lower body fat percentage than the average man or woman. However, if you have more than 25 percent body fat you should speak with your doctor about losing weight. This is the percentage around which obesity officially begins.
5. Exercise to Manage Body Fat and Improve Health
Watching what you eat can help you maintain a healthy weight, but exercising is the best way to shed body fat and stave off chronic disease. A recent study published in the "Journal of Physiology" showed high-intensity aerobic exercise reduced body fat better than low-intensity exercise. In addition, the fat that participants lost in the study came from deep inside their abdomens. This fat, known as visceral fat, is more dangerous than any other kind and is important to control.
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