Assessment of body fat percentage

The normal body fat percentage for men is between 13 and 21%.

Body fat percentage for men in percent

Older Well Medium

Elevated

20-24

14.9 19.0 23.3

25-29

16.5 20.3

24.3

20-34

18.0 21.5

25.2

35-39

19.3 22.6

26.1

40-44

20.5 23.6

26.9

45-49

21.5 24.5

27.6

50-59

22.7 25.6

28.7

> 60

23.3 26.2

29.3

The measured body fat percentage is highly dependent on the technique used. Even the results of different body fat scales may differ significantly. For that reason, you should pay more attention to changing the value than to the absolute value.

Assessment of body fat percentage

The normal body fat percentage for women is between 23 and 31%.

Body fat percentage for women in percent

Older

Well Medium Elevated

20-24

22.1 25.0

29.6

25-29

22.0 25.4

29.8

20-34

22.7 26.4

30.5

35-39

24.0 27.7

31.5

40-44

25.6 29.3

32.8

45-49

27.3 30.9

34.1

50-59

29.7 33.1

36.2

> 60 30.7 34.0

37.2

Women have a significantly higher body fat percentage than men. The typical feminine curves consist to a large extent of body fat. For this reason, there are also optical reasons, a minimum body fat percentage for women.

In women with a very low body fat percentage, there are often health problems.

Common problems are:

  • irregular or missing period
  • reduced fertility or infertility
  • Bone loss (osteoporosis)
  • brittle bones

Please note that different forms of measuring the body fat percentage can sometimes lead to significantly different results. The body fat content can be z. B. vary from body fat scale to body fat scale considerably. More important than the absolute value is therefore the change in body fat percentage.

Amino acids, vitamins, minerals, and trace elements are of great importance in weight loss.

Whether we start adding more fat or staying lean is essentially determined by the hormones. And here lies the key to losing weight: Through a targeted intake of certain amino acids, we encourage the organism to produce enough slimming hormones. Always natural and in line with physical needs.

An important slimming hormone is growth hormone (STH). This hormone is produced during sleep; It increases protein synthesis and promotes fat loss. Obese people characteristically show low levels of STH, which often makes weight reduction difficult.

The growth hormone is unfortunately expensive (about 500 – 800 euros for a monthly ration) and the injection requires very competent medical supervision. It is, therefore, more dangerous to stimulate the natural, body-own release of this hormone. Certain amino acids have been shown to do just that in many cases when taken at night on an empty stomach in sufficient quantity.

The amino acids with these abilities are:

  • Arginin
  • Glutamin
  • Methionin

The synthesis of growth hormone also requires vitamin B6, vitamin B12, and zinc.

Studies have shown that obesity may be deficient in carnitine.

Then a carnitine substitution (dietary supplement) could certainly be useful. Carnitine is a biocarrier (transport substance), which is synthesized in the liver – and as a precursor in the kidney – from the two essential amino acids lysine and methionine. It acts as a carrier molecule in the transport of long-chain fatty acids through the inner mitochondrial membrane. Long-chain fatty acids can pass through the membrane only by esterification with carnitine, while medium and short-chain fatty acids penetrate them without this carrier (transport molecule)

Carnitine as a fat burner

Carnitine gets the fatty acids faster and throws them into the kiln of metabolism. The result: the organism breaks down fat (instead of storing it). Because of its fat-burning effect, this substance is also used for weight loss and often referred to as a “fat burner”.

The formation of carnitine takes place in five synthetic steps, involving the essential cofactors vitamin B6, vitamin B12, niacin, folic acid. A deficiency of one of these substances can lead to limited biosynthesis.

amino-acids-and-their-importance-for-weight-loss

Professor Luppa of the University of Leipzig wrote in his 2004 essay on L-carnitine as a fat burner: “In terms of preventing obesity, measures to improve fat loss are more effective than the current strict restrictions on dietary fat intake. The prerequisite, however, is the optimal function of the pathways of lipid metabolism and its regulation. L-carnitine is involved in both cases together as important cofactors. Lack of L-carnitine reduces the breakdown of fatty acids in the mitochondrial matrix due to its carrier function. In addition, L-carnitine, as a substrate of carnitine palmitoyltransferase (CPT), plays a key role in the regulation of fat and carbohydrate metabolism.

It also states: Restrictions in the availability of L-carnitine are not only evident in the adaptability of lipid metabolism. The carbohydrate and protein metabolism is also affected. As a result, low blood sugar levels and increased protein breakdown may occur.

It clearly shows that carnitine can increase the fat burning of the body in certain cells.

In addition, there are studies by two scientists from Geneva and the USA, who show for the first time that a dose of carnitine also increases the mobilization of fatty acids from the adipocytes (fat cells) and increases the burning of fatty acids in the adipocytes.

There is also sufficient data on seven animal models, all of which clearly demonstrate that carnitine supplementation during a reduced-calorie diet results in a significant decrease in body fat compared to placebo, with an associated increase in lean muscle mass.

Carnitine facilitates weight management

Great attention is paid to a clinical study from 2013. It has been shown that supplementation with 500 mg L-carnitine per day in combination with motivation training ensures significant weight loss in obese people. With unchanged diet and exercise, each study participant lost on average 400 g of body fat within 4 weeks. The abdominal circumference decreased by 1.3 cm on average.

Glutamine counteracts fat storage

Glutamine can be converted into glucose in the kidneys without affecting glucagon and insulin levels. Thus, it also contributes to an energy production that is able to bypass the insulin-induced fat deposition.

It counteracts the storage of dietary fat, thus helping to regulate body weight. One study found that adding glutamine to a fatty diet resulted in fat reduction. On top of that, glutamine can reduce the craving for sugar and alcohol.

B vitamins and zinc are also important for burning fat. Vitamin B is a great help when losing weight because almost all B vitamins boost the body’s fat burning. In addition, they are a real nerve food – and this is not to be

Walking is an easy way to burn extra calories, lose weight and reduce body fat. This low-impact exercise can lead to a significant amount of weight loss over time. The number of calories you burn depends on how fast you go, how many miles you go and how much you weigh. The persistent and vigorous foot can lead to weight loss of more than 20 pounds in just five months.

Gauging Calorie Depletion

One way to estimate your calorie reduction is by using a calorie calculator. This tool can be viewed online and is used to estimate energy consumption by weight. To figure out how many calories you have burned at a calorie calculator, enter in your weight, the number of hours/minutes went and the intensity of your workout.

Recommended calorie depletion and intake

To lose weight, according to the Mayo Clinic, you need to burn more calories than you consume. A pound is 3,500 calories, so a pound a week would have to go away to lose 500 calories a day. For a 135-pound woman, this means walking 1 hour and 10 minutes a day to burn one pound a week. For a 200-pound person, walk about 50 minutes a day every day of the week and you will lose a pound. A person who has a heavier weight burns more calories than a person who is lighter.

How-Many-Miles-To-Go-For-A-Day-For-Weight-Loss

Your body needs at least 1200 calories a day to work, according to most health organizations, so make sure you do not fall below this amount, otherwise, your body will go into starvation mode and slow down the metabolism.

How many miles you should go for Weight Loss

For optimal weight loss, walk 4 miles per hour. A jog starts at about 5 miles per hour, so you should run between four and five miles an hour. This corresponds to a 15-minute mile. If you are looking to lose one pound a week, individuals less than 140 pounds should walk more than four miles on foot, and individuals over 140 pounds should go between 3.5 and four miles a day (every day).

Achieve Goals Weight loss

If you aim to lose 20 pounds, walk three to six miles each day for five months to get to your fitness goal. Shorter amounts of walking, like 30 minutes will improve your health but are unlikely to lead to a significant decrease in weight loss in a short time. If time is a topic, split your walks to 15-minute intervals four to six times a day. The faster and more often you go, the faster you will achieve your weight loss goals.

It is well known that in many ways there is an interaction between the diet and the aging process. Nutritional problems of the elderly population are increasing due to susceptibility to chronic diseases. Deteriorating organ functions can affect metabolism, digestion, absorption of nutrients and excretion. Eighty percent of people over the age of 65 suffer from at least one chronic disease and diet plays a significant role in the prevention and recovery of a disease. For this reason, the importance of nutrition for the elderly should by no means be undervalued.

Energy demand changes with aging due to a higher body fat percentage and lower levels of lean muscle tissue. Decreased activity can lead to a further decline in calorie requirements. The challenge is to meet the same nutritional needs as at a young age while consuming fewer calories. The solution lies in the selection of nutrient-rich foods with a high nutrient density per calorie. The protein requirement does not change significantly in older adults, although the demand for protein may vary due to impairments or diseases.

Pay attention to the reduced fat content in food

It is advisable for older people to pay attention to a reduced total fat content in the diet. Desirable is a daily calorie intake, which does not consist of more than 30% fat. 60% of all calories should be covered by the supply of carbohydrates. The focus should be on complex, natural carbohydrates, as they contain many vital substances. Glucose tolerance decreases with age, and a lower intake of refined carbohydrates puts less strain on your body.

nutrition-for-the-elderly

High-fiber diet

Also, a high-fiber diet is recommended. Dietary fiber is found only in plant foods and, with adequate hydration, provides normal bowel function. In addition, it is believed that the high-fiber diet can reduce intestinal inflammation. Vegetables, fruits, whole grains, grains, seeds, legumes, and nuts are excellent sources of fiber.

The fluid requirement in old age

Water is the most important thing, especially for seniors, because the water content of the body decreases as you get older. Water fulfills many essential functions. Adequate water supply relieves the function of the kidneys, as the kidney function tends to decrease with age. Drinking 5-8 glasses or at least 1.5 liters of water daily is recommended. However, not only does the fluid need to be covered with water, but it also contains water in other beverages, such as tea, coffee, and juice spritzers. Older people often do not have a pronounced thirst and dehydration easily, so the water intake should be habitual and not be waiting until the thirsty. It is important that the nutrition for the elderly also the correct amount of drinking is taken into account.

Declining odor and taste

The gradual decrease in the sense of smell and taste over the course of one’s age can affect the appetite, as the food no longer seems so tasty. As a result, older people often tend to sweeten and spice up their food. However, increased consumption of salt and sugar should be avoided at all costs, and herbs and other spices should be used instead.

Problems when shopping

Also, the loss of vision may prove to be a hindrance in the context of nutrition in old age. Older people often find it difficult to read food prices and small-print nutritional and descriptive information when shopping. In addition, many do not understand the information on the food packaging and therefore can not assess whether a product is beneficial to their health. Although these restrictions generally do not have a general effect, they may affect the ability to eat healthily.

Vitamins Minerals and trace elements

If medications are used to control certain diseases, such as high blood pressure or heart disease, the need for electrolytes, sodium, and potassium in the elderly may be altered and the diet should be adjusted to these changing needs.

Osteoporosis prevention

Vitamin D is important for bone health. Just like calcium and vitamin K, vitamin D has a preventive effect on osteoporosis. Older people often have a vitamin D deficiency. Since vitamin D is mainly formed by the sunlight in the body, you can prevent a deficiency by sufficient sunlight. Vitamin D is also found in richer types of sea fish, liver, egg yolks, and dairy products. In some cases, the intake of vitamin D supplements may be appropriate.

Vitamin B12

There is also a lack of vitamin B12 (also known as cobalamin) in older adults. This is often due to impaired absorption of vitamin B12 due to stomach or bowel disease or drug use. In some cases, artificial vitamin B12 intake may be required. Vitamin B12 is important for various essential metabolic processes in the body and for the formation of red blood cells. In addition, vitamin B12 ensures the proper functioning of the nervous system and a trouble-free and normal brain activity.

Vitamin B12 deficiency can cause various neurological symptoms, including memory and dementia, vision impairment, and sensory disorders.

There are countless tips on weight loss, and many of them may already be familiar to most. “Change your diet to whole foods. Make sure you use more energy. Interval training with heavy weights is more effective than extensive cardio training “, etc. The list of advice could be endless. The tips and tricks presented here are intended for those who want to lose weight in a healthy way, regardless of whether you are already fit for good habits and want to reach the next level or just start losing weight.

  1. Ensure adequate hydration

How do you do that best? Just get used to drinking a glass of water in the morning and always before eating, and drink enough between meals. You should never feel thirsty.

  1. Avoid carbohydrates in the morning

There are many different theories about carbohydrate timing. You’ve probably heard that most carbohydrates should be taken in the morning, as the body needs to be refueled and needs new energy. Although this sounds logical in theory, it is not 100% correct in the end. Try to start your day with proteins for a week instead of carbohydrates.

fat-burning-tips-on-weight-loss

  1. Home remedy for belly fat

Many choose the wrong way to reduce their belly fat. In doing so, many home remedies can reduce body fat, causing miracles, provided they are applied. Of course, some stamina and patience are required before the first results are achieved, but it is absolutely worthwhile. Some of these helpful home remedies for losing weight are: tomato, ginger and apple cider vinegar.

  1. Vitamin D and magnesium

In weight loss, vitamin D and magnesium play an important role. They are very important for the metabolic processes in the body. An undersupply makes weight loss difficult or even impossible. Apart from the fiber, the loss of weight in the project is a major shortcoming for most people in the supply of vitamins and minerals.

  1. Ensure a sufficient and restful sleep

When you are well rested and well rested, your body will produce less ghrelin (which is a predominantly gastric hormone that reduces energy expenditure and causes starvation). The lower limit: you will have less appetite and burn more calories.

A body fat scale determines the body fat percentage by measuring the bioelectric resistance. The bioelectrical impedance analysis makes use of the fact that different body tissues (body fat, musculature, bones) build up different resistances when current flows through. An electrical signal travels from one foot to the other. The greater the resistance, the higher the body fat percentage. Adipose tissue blocks or obstructs the signal, while muscles quickly transmit the signal.

The difference in conductivity is due to the different water content of fat and muscle. Muscles consist of 70 percent water, while fat contains only 5 to 13 percent water. Taking into account body size, weight, age, and gender, the proportion of lean and fat mass can be determined.

The currents used are not noticeable and harmless to health. The bioimpedance measurement uses an alternating current with a high frequency (5 to 100 kHz).

Risks and side effects of a body fat scale

A body fat balance and other bioimpedance equipment should not be used by pregnant women and people with a pacemaker. The current flow could affect the pacemaker.

body-fat-scale-accuracy

The accuracy of the measurement results of a body fat scale

The error rate of body fat scales is very high. There are multiple reasons for this:

  • The current is only passed from one leg to the other and not through the entire body. (Foot to foot measurement). As a result, only the body fat percentage of the lower half of the body is measured.
  • Dehydration z. B. after training or alcohol consumption falsifies the result since at a lower salt and liquid level in the body, the current is conducted worse.
  • Sweaty or creamy feet can falsify the measurement result.

What should be considered with a body fat scale:

To determine as accurately as possible the body fat percentage with a body fat scale, you should always measure at the same time of day. The last food and drink intake should be the same long ago. Only the results of one and the same body fat scale are comparable. The result is of little importance due to the high degree of inaccuracy. Meaningful, however, is a long-term change in body fat levels.

In women body, fat measurement with a body fat scale is due to the monthly cycle to fluctuations.

What are body fat scales?

A scale is a simple device that allows you to measure your total weight. However, it does not provide detailed reading such as intuitive fat content or body fat percentage. Everything a traditional balance gives you is a basic idea of ​​your condition in terms of weight. Advances in technology have surpassed traditional scales by modern digital body fat scales models that are accurate to within 0.2 pounds. These advanced scales also measure all readings and give you a better view of your health. So, this definitive review guide is all about 14 best body fat scale on the market.

Why do you need the best balance?

In the event that you have no idea of ​​your weight or how much you weigh, there is no way to determine how much overweight you’ve been driving. Overweight and obese people are at much higher risk of suffering from medical conditions such as high blood pressure, heart attacks, strokes, type 2 diabetes, to name but a few. A large number of individuals struggle with their weight, but that should not be a problem to worry about. With the most accurate body fat scale, you will usually start a weight loss program that will help you lose weight to your expectations and continue on the right path of weight loss.

A guide to body fat scales

It is true that body fat scales are a convenient way to measure your body fat percentage. But the question is, how accurate and reliable are they? Body fat percentage scales have many advantages over other body composition tests. Below are some reasons:

most-accurate-body-fat-scale

Availability

How many spots do you know that provide these digital scales? You should consider buying scales that are readily available when you need them.

Accuracy

It is important to choose scales that use both bioelectric and hydrostatic weighing techniques to get accurate results.

High-tech models

People who want to improve their overall health and also love accessing their data through their phone, then choosing these digital scale models is the best for them.

Convenience

Consider buying body fat scales because they are comfortable and provide privacy while you use them. There is also no need to get appointments with doctors to have a body fat test.

Body fat is an incredibly difficult subject – it’s hard to calculate, hard to measure, and most people also value the wrong way in their body fat. And yet it is a relatively important issue because you let fat know you if you should lose weight or not.

The normal way to make a statement about here is with the BMI method, also known as the body mass index. This method indicates in which category you fall – underweight, normal weight or overweight – is calculated by your height and weight. However, people with a lot of muscle weigh more heavily and often fall into the category of overweight while they are actually very healthy and fit in reality.

Your body fat percentage is the answer. And that’s exactly what we’re going to talk about in this article. Not only do I measure seven popular options by taking with you your body fat percentage, but I will also give you tips to effectively reduce your body fat.

What does fat mean?

Simply put, the fat gives the proportion of fat in the body compared with the rest – and the rest is, of course, you organs, muscles, bones, tendons, water and so on. Men and women have different amounts of fat in their body and this is also reflected in a different fat content. These differences are mainly due to the muscle mass. Overall, men have a greater amount of muscle in their body, so that the total fat content is lower.

Let me give you an example.

A super-muscular body of a male bodybuilder trying to burn fat for his upcoming competition, maybe 3-4% fat in his body. A female bodybuilder in the same situation has a fat content of 8-9%. A male athlete in a top condition may have a fat content of 10% and a female oncoming vehicle is within 18 to 20%. On the other hand, there is an overweight man with a fat percentage of 30%, a whole lot is different to me from a woman with a fat percentage of 30%.

Which fat is healthy?

Although no precise statement about what ‘fat is perfect’, and moreover, can be found here in a reasonable range, there are guidelines that found to be healthy.

Fat women

Everyone called essential fat, which means that when someone gets this fat, organs are likely to fail, and he/she died. For women, the proportion is 10-12%.

Female athletes have a fat content between 14 and 20 percent, fit women between 21 and 25 percent and an acceptable range occupy 25 to 31 percent. If you like a fat woman of 31% or more, you fall into the overweight category.

Fat men

As we’ve already seen, this range of men’s looks is quite different. For example, men can get, for example, no less than a fat content of 2-4%.

Male athletes have a fat content of between 6 and 13 percent, while those in good shape account for 14 to 17 percent. An acceptable body fat percentage in men between 18 and 25 percent. While a fat percentage of more than 25% for men means that you are overweight.

Everyone is well aware of what body fat is essential for survival – protects fat from your internal organs, provides the necessary energy in times of danger, and much more.

‘Essential Fat’ is the minimum amount of fat you need to survive – less than this amount would likely cause organ failure, but even approaching this minimum amount can be dangerous. Therefore, bodybuilders only reduce their body fat content to the minimum when turned on a competition – for the rest of the year, they keep a higher level of fat so they can stay healthy and function effectively.

If you want a six-pack man or a woman to look more muscular, then you should look at the above fat athletes. For men, this is between 6 and 13 percent for women between 14 and 20 %.

However, if you only want to look healthy, you probably want to get in the ‘fit’ area. Once you get into the upper latitudes of “acceptable”, it is probably better to go to do something and try to reduce fat.

So, before you can do anything to change your body fat percentage, you must first determine your goal.

  • If you want to shoot like movie stars during a movie, then you should aim for a body fat percentage of 6-8% or 13-15%. Please note that your condition and performance in the gym, in this case, are likely to worsen. In fact, their performance is generally much better when you fall into the “fit” area. It is up to you whether you find it useful. Also, keeping these sentences hard to obtain in the long run. Have you ever seen a movie star while he/she was not a movie to run?
  • If you’re interested in this coveted six-pack, lower your body fat percentage than the 8-11% for men and 15-17% for women.
  • Are you an athlete and optimal athletic performance for you the priority, then aim for a body fat percentage of about 15% or 20%. Women can often do a lot better with a fat content of around 20%.
  • If you just want to look good and want to feel comfortable in your body, it is less than 18% in men and between 20-23% of ideal. This is the perfect area if you want to hear regularly, Hey, what are you looking for ?! ‘

Women should be aware that menstruation can stop with fat levels below 15%. This can also have a negative impact on fertility. So better to be safe than sad and keep your body fat percentage above 20%.

Note: your body fat percentage is simply the amount of body fat you have; it has nothing to do with the amount of lean muscle you have, which means that two people with the same amount of fat can look very different.

ways-to-measure-body-fat

Calculate Your Body Fat Percentage

While there are numerous ways to measure body fat percentage and calculation, not all methods are so accurate or even easily performed by anyone.

There are seven main methods you can use and I have all 7 you put in a row below:

  1. Looking in the mirror – This is probably my favorite method, although it requires a trained eye and is certainly not very accurate. A list of clear images to compare exactly one photo of yourself, you can estimate something, what your body fat percentage. In fact, however, this is only the first step to be included, because it is clear that you will not include a correct answer here, but even comparing it with the photos you can at least determine all the starting point.
  2. Skinfold measurement with a saddle – A saddle can be very cheap in the store or in a gym. Pull the fat out of your muscles, squeeze it between the saddle, take measurements, and check this chart to find out what your body fat percentage is. Some people recommend measuring only one location, while others recommend measuring in different locations. Whatever you decide, it is good to remember that a skin fold measurement underestimates body fat in most cases. Often this is only one or two percent, but keep it in mind. It is not the most accurate method, but there is a pretty good estimate given in this ways to measure your body fat percentage is so easy and cheap.
  3. To take the measurement method – by taking measurements with a tape measure and then using an online calculator, you can calculate your body fat percentage. This method is not incredibly accurate body fat and you can easily overestimate it again. Of course, this is not surprising since you have limited information here. But again, that this method is simple and free, and almost anyone can work from home as a good estimate of the fat.
  4. Scales with Body Fat Analysis – When you step on such a scale, an electrical current is sent through your body, and uses a biometric impedance analysis “I rarely use this method because this is one of the least accurate. Ways to calculate your body fat percentage. The electric current is being sent through your body and if you keep a lot of moisture, this can drastically change the analysis. Especially for many women – and especially around menstruation – this can be detrimental. For women, therefore, I would actually discourage this method while it would be a great way for men to follow a downward trend in fat.
  5. Plethysmography– This method calculates your body fat percentage air with your body to measure mass, volume, and density. The ways to measure your body fat is also quite correct, but unfortunately also very expensive and usually only in big cities. However, if you are interested in a very accurate way to measure your body fat percentage, you can find several websites online.
  6. Hydrostatic Weighing – This method is also known as extrusion and although this method is very accurate, it is expensive and it takes a lot of time. Now centers in the Netherlands are beginning to grow, to offer this opportunity. Personally, I would choose, but not sure, because of the difficulties and costs associated with it.
  7. DEXA – This is considered the most accurate method because it is actually a full dual x-ray of your body composition and therefore you can give accurate values. Like, if you have broken something, you are lying on a table while it is an x-ray of the entire body. Although this is the most accurate method, it is also the most expensive.

What are the best ways to measure body fat percentage?

Now that you know the seven most important ways to calculate your body fat, you may wonder what the best way is. But of course, that is up.

Because if you are overweight and you want to lose weight and reduce body fat, then it is probably not a good idea to decide on the most expensive methods just because you often repeat this when you