While many women look in the mirror and complain about the fat they see, what a lot of them don't realize is that everyone requires a certain amount of fat for the body to function properly. However, too much or too little fat can cause health problems for women.
Men vs. Women
Women need a higher level of fat than men. According to the "Fundamentals of Nursing" book, women need more essential fat for the purpose of reproduction. Everyone needs fat stores for hormone production, maintaining triglyceride and free fatty acid levels, energy production, insulation and the absorption of fat-soluble vitamins like A, D, E and K. Without fat all of these functions begin to deteriorate and health diminishes.
Body Fat Percentage Ranges
According to "Fundamentals of Nursing," a healthy body fat percentage for the average woman is 21 percent to 31 percent. A women needs at least 12-percent fat for her body to function normally. Without this essential fat level, a woman may not menstruate properly and become infertile. It is acceptable for women athletes to have body fat percentages between 14 and 20 percent, but the average woman should not drop down this low. Anything over 32 percent is considered obese. The ideal body fat percentage range is between 21 and 24 percent.
Causes of Excess Body Fat
Excess body fat can result from a variety of factors. Bodybuilding.com lists some causes as cultural or learned behavior, fat cell growth as a child and gender. Not only does the amount of fat on the body vary from person to person, but people also vary in how they store the fat. "Fundamentals of Nursing" states that women tend to store their fat in their breasts, hips, waist and buttocks, resulting in a "pear" shape. Some women are more likely to have big hips and thighs, while others are likely to have big buttocks.
Measuring Percent Body Fat
One of the most common ways to rate body fatness is body mass index (BMI). This does not measure body fat percentage, but "Fundamentals of Nursing" states that it correlates well to the percent body fat a person has. The most accurate method of measuring body fat is through dual-energy X-ray absorptiometry (DXA). Many local gyms rely on skin fold measurements to determine body fat percentage. Health fairs typically measure body fat percentage through bioelectrical impedance. But according to "Fundamentals of Nursing," bioelectrical impedance results are affected by how hydrated a person is, making them unreliable.
Altering Body Fat
According to "Fundamentals of Nursing," you do not have to be fat to have a high percentage of body fat. This is referred to as "normal weight obesity." If you find that your body fat percentage is higher than it should be, you should work to lower the amount of fat on your body. The best way to do this is gradually. Normal to overweight people should try to lose one to two lbs. each week. Those who are obese should try to lose one percent of their body weight each week. Remember to include weight training in your fat-loss attempts to assure it is fat you are losing, not muscle. Be sure to dedicate yourself to your workouts. Commit to at least two days a week to strength training and three days a week to cardio.
References
- "Fundamentals of Nursing"; Kozier, B., Erb, G., Berman, A., & Snyder, S.; 2006
- Womensfitness.net: Body Fat and Women
- Bodybuilding.com: Body Fat
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