What is body fat percentage?
The body fat percentage (BFP) of a human or other living being is the total mass of fat divided by total body mass, multiplied by 100
How to calculate body fat percentage?
Before calculating your body fat percentage, you should provide measurements of your weight; waist; forearm; wrist and hip.
Here are the body fat percentage formulas Omni uses:
lean body mass (men) = (weight * 1.082) + 94.42 – Waist * 4.15
lean body mass (women) = (weight * 0.732) + 8.987 + wrist / 3.140 – waist * 0.157 – hip * 0.249 + forearm * 0.434
body fat weight = weight – lean body mass
body fat percentage (BFP) = body fat weight / weight
What is the ideal body fat percentage?
There’s a standard body fat percentage chart from the American Council on Exercise below. It shows the average percentages in specified groups.
Essential fat: 10–13% (women); 2–5% (men)
Athletes: 14–20% (women); 6–13% (men)
Fitness: 21–24% (women); 14-17% (men)
Average: 25–31% (women); 18–24% (men)
Obese: 32%+ (women); 25%+ (men)
Health risks of excessive body fat percentage
Excessive body fat percentage stresses every major system in the body. It’s linked to being overweight or obese causing risks for nearly 50 health problems. These problems are commonly called obesity-related conditions. This paragraph lists some risks associated with excessive body fat percentage.
The heart is among the most brutally victimized by excess body fat. Arteries get clogged from the build-up of cholesterol. Blood pressure rises and becomes limited in its ability to clot, increasing the risk for stroke.
Being overweight or obese when pregnant can lead to short and long-term health problems for both you and your child. As excess fat accumulates, insulin is affected leading to risks of diabetes, and the stress on the heart worsens. Current estimations suggest under half of all cases of diabetes are linked to obesity. High blood pressure and cholesterol can be a result of an unhealthy body fat percentage.
Another obesity-related condition is cancer. It develops from the uncontrolled growth of abnormal cells from normal tissues. Studies have discovered a higher body fat percentage is linked to increased death rates in cancers of the liver, colon, pancreas, kidneys and esophagus.
Heart disease, gall bladder disease, and osteoarthritis add to the list of physiological risk factors.
Excessive body fat can even affect an individual’s psychology and sleep. Described as feeling unhappy, miserable and frustrated, obesity-related depression interferes with personal and professional experiences in everyday life. This excess weight can even lead to episodes of breathlessness during sleep, called sleep apnea. The connection between excessive body fat percentage and obesity is consistent.
As weight goes up, so does the likely hood of poor health. Although not everyone who’s obese will develop these conditions, it’s important to talk to your healthcare provider to clearly understand potential risks.
The most detrimental risk factor for someone who is obese is premature death. Without proper body fat management, these conditions become the cause and effect for each other, and around and around the vicious circle goes.
15 easy steps to lower body fat percentage
No matter what you’ve read or success stories you have heard, it is not easy to lower body fat percentage. It may be simple, but it’s not easy. For everyone that did it, there are thousands that have tried and failed. Grit is an imperative ingredient to improve overall health and reduce body fat percentage.
With that being said, there are a number of factors that can modify this challenge and contribute to your goal of decreasing body fat.
Here’s a list of 15 simple steps that will help lower body fat percentage.
Begin strength training
Strength training builds muscle mass and increases strength by subjecting your muscles to contract against resistance. It’s commonly implemented by lifting weights. When paired with other types of exercise like running or walking, it’s shown to preserve fat-free mass. Strength training also has a positive impact on reducing visceral fat, this is the most dangerous fat to your health.
Commit to a high protein diet
Incorporating more protein-rich foods such as meat, seafood, legumes, and eggs can increase feelings of fullness. You’ll be less likely to overindulge on unnecessary calories and accumulate more fat.
Sticking to a regular sleep schedule of at least seven hours per night improves your potential for successful weight loss by supporting the regulation of hormones and reducing stress.
Vinegar is a winner
Adding vinegar to your diet will promote the health of your heart and blood sugar levels.
High-Intensity Interval Training a.k.a. HIIT
This type of exercise is structured by short rest periods and intense bursts of activity to maintain a high heart rate. Use this formula and you’ll burn more calories faster while walking and running together. You can run hard for 30 seconds then walk for 30 seconds, and repeat.
Cycling between eating and not eating – fasting – for varying amounts of time per day. A popular and effective timeline for intermittent fasting is 12-16 hours/day of no food and eating in the remaining window of 8-12 hours/day.
Increase the Input of Iron
Iron-rich food like leafy greens, dried fruits, meat, poultry, and fortified cereals help maintain a healthy thyroid gland, thus maintaining an efficient metabolism and energy level.
Cardio and aerobic activity are synonymous. Running, swimming, biking and walking are best-known ways to train your heart and lungs, and accelerate fat burning.
If you skip the extra calories of cream and sugar, drinking more coffee boosts metabolism and the breakdown of fatty acids. It’s no accident almost every fat burning supplement includes caffeine.
Keep the Fiber
Whole grains, nuts, seeds, fruit, and legumes are some examples of fiber-loaded food that provides that feeling of fullness, longer.
Healthy fats, here I come
This feeling of fullness from fats is an “X factor” to keep from overeating. Coconut oil, olive oil, avocados, seeds, and nuts are healthy fats that increase your energy to burn more calories.
Reduce the refined carbs
Refined carbs like pastries and processed foods work opposite to fiber and healthy fats. They increase your hunger and belly fat while putting your blood sugar levels on a dangerous roller coaster ride.
Alcohol and sugary beverages are major culprits for growing your waistline. Since that’s not what you’re after, green tea or water hydrate your likely dehydrated body and will promote fat burning.
Probiotics are a plus
Add probiotic rich-foods such as kombucha, sauerkraut, tempeh, and kefir to reduce body fat percentage and improve your digestive tract.
Purchase the kind of fitness equipment you could see yourself using at home or the office to burn those extra calories, and reduce body fat. Easy access to such equipment can increase the chances of actually using it.