Thinness is not yet a sign of he alth. It is much more important that the fat content is normal. The combination of bone and muscle mass and water also plays a decisive role. The rate of fat content in a woman's body needs to be known not only for losing weight. It will be useful for those who simply respect their he alth. In order to feel good and live an active life, a certain proportion of fat in a woman's body is necessary. The norm of this indicator fluctuates around being 15-25%, and for a man - 12-19%. Deviations in either direction can cause problems. The fact is that fat has its own functions, which should be remembered if you want to look good.
What do you need
The female body cannot exist without fat. It is he who provides the synthesissex hormones, normal MC, enables childbearing.
Without fat, there will be no protection for internal organs and bones. Body fat provides:
- normal functioning of the immune system;
- helps to accumulate energy, and this supports a person;
- helps the absorption of vitamins;
- allows you to conduct nerve impulses that promote movement;
- participates in the delivery of nutrients to myocytes;
- maintains a stable body temperature;
- protects the organs of the body from negative consequences in case of any injuries, taking all the blows first;
- softens joints.
Fats are flavor carriers in food, which is why a person likes to eat them. No matter how athletic a person is, it is impossible for him to live without a certain amount of fat. Therefore, do not give up fat for the sake of fashion.
Views
With age, the amount of fat in the body increases. The basis of this phenomenon is age-related overeating and reduced physical activity.
There are 2 types of fat in the human body:
- subcutaneous - it can be felt, it is external;
- visceral (internal).
Subcutaneous fat is metabolically less active, and visceral fat is quickly broken down. Important: when trying to lose weight, visceral fat goes first; moreover, he begins to leave it from the stomach. With a weight loss of only 5-10%, abdominal fat is reduced by 10-30%.
Featuresvisceral fat
All organs are covered with a film, under which there is fat, enveloping all these organs. This is visceral fat. If the internal fat in a woman's body is normal, then it acts as a reserve for the body. You won’t see it visually, but when the indicators are exceeded, the proportions of the body are violated: the stomach protrudes strongly forward. Although organs need visceral fat, as it serves as their protection, but in excess it becomes dangerous. If we talk about what norm of visceral fat in a woman's body should be present, then experts determine the figure at 15% of the total fat. This applies not only to women, but also to men. With its excess, varicose veins, metabolic syndrome, type 2 diabetes mellitus, all vascular problems, atherosclerosis occur. The excess of such fat is visible at the waist - in women it is more than 80 cm.
There are also essential and accumulated fats.
Indispensable
These are omega-3 fatty acids. Sea fish, nuts, seeds, olive oil, etc. can serve as sources. Without them, the heart and liver do not work well, fat-soluble vitamins - A, K, D.
Cumulative
If the consumed calories are not immediately used for functioning, they are reborn into triglycerides. During fasting or other frequent calorie deficits, the body uses this stored fat, which depletes stores and causes weight loss.
Is BMI important for obesity
The BMI formula is based on height and weight. usedsince the middle of the 19th century, but has become popular in recent decades. It was considered a way to assess a he althy weight. BMI less than 18.5 indicates underweight, from 18.5 to 24.9 - normal weight, from 25 to 30 - excess of the norm, but not yet obese, from 30.1 and more - obesity.
But the downside is that BMI only orients how heavy you are, and does not distinguish between body fat and muscles, i.e. it does not say anything about body composition. Namely, this indicator is the main one.
Therefore, in such cases, a physically active woman can fall into the category of pompous people, but it is clear that she has much less fat and more muscle than a woman with a sedentary pastime. Muscle is always three times heavier than fat and takes up less space. If active training shows weight gain, this is progress, and you should not stop exercising. That is, BMI itself is an indicator of false he alth.
Body Fat Percentage
Gender, heredity, age affect its performance.
Ka many experts say that the norm of fat mass in a woman's body is from 16 to 25%. And although people are trying to reduce this figure in every possible way, it is worth remembering that below 15% is the result of ill he alth. With it, osteoporosis and fatigue develop, and MC is lost altogether.
Miscellaneous
10-12% is the minimum level possible for female bodybuilders. Everything is intertwined with veins and muscle grooves are visible.
15-17% is the second level of fat. The figure is typical for most models. There are practically no hips and buttocks, but the shoulders, abs and arms are pronounced. Problems in the body are clear.
20-22% - typical for most athletes. There is little fat on the limbs, the press cubes are clearly visible.
25% - the percentage of more women. It is this percentage that is the norm of fat in a woman's body (the photo is presented below). Such a woman is not thin, but not fat either. Booty and hip bend are present.
30% - Accumulation of fat in the buttocks and thighs, which become pronounced. This indicator is the upper limit of the normal proportion of body fat in a woman's body.
35% - the hips grow in breadth, the face and neck are rounded. OB more than 100 cm, OT - 80 cm. The stomach begins to hang.
40% - hips over 106 cm, waist - 90 cm. Life buoy on the stomach.
45% - more circles, hips over 115 cm, waist over 90 cm. Pelvis exceeds shoulders.
50% - hips increase in volume and noticeably exceed the width of the shoulders. They are over 120cm with a waist of 101cm. Half their weight is fat.
So, the rate of body fat in a woman:
- athletes: 15 to 20%;
- overweight: over 33%;
- he althy/acceptable: 25 to 32%;
- active woman: 21 to 24%.
Minimum Interest
Scientists have deduced a minimum proportion of % fat, below which it is no longer possible to fall due to he alth risks. The norm of fat in a woman's body varies from 13 to 16% at a minimum depending on age:
- Age ≦ 30 - 13% (15-23).
- 30-50 - 15% (19-25).
- 50 and older - 16% (20-27).
And what is the norm of body fat in women living in countries with a very cold climate? In this case, the percentage of fat increases by 5-7%. It cannot be determined by appearance. Because in such individuals, the metabolism is being rebuilt to accumulate a fatty layer that will protect a person in critical conditions.
If the rate of fat in a woman's body in% is on average from 16 to 25, such a woman is outwardly attractive and feels good, and the reproductive system works fine.
How to calculate the ideal ratio?
There are over 10 payment methods. Below is one of them.
Step 1: Find out your age-specific body fat percentage. Recommendations for the age content of the normal level of body fat in a woman are presented below.
20-40 years old:
- shortage - less than 21%;
- normal - 21-33%;
- overabundance - 33-39%;
- obesity - more than 39%;
41-60 years old:
- shortage - less than 23%;
- normal - 23-35%;
- overabundance - 35-40%;
- obesity - more than 40%.
After 61:
- shortfall: less than 24%,
- normal: 36-42%,
- obesity: over 42%.
Step 2: Weigh yourself multiple days at the same time.
Step 3: Calculate your BMI.
Step 4: Calculate % body fat: plug the BMI result into the formula:
(1, 20 x BMI) + (0.23 x age) - 5, 4=% body fat.
Step 5: compare the result and step 1. You will get a full alignment of how far fromideal.
How to measure your body fat percentage?
Jewellery precision is useless. The easiest way is to strip down to your underwear and examine yourself very carefully.
Wardrobe method - measuring clothes. For accurate results, purchase a caliper from a pharmacy. Very economical can use a caliper and a tape measure, since the principle of operation is the same. There are points on the body (key places), by measuring which you will accurately determine the total amount of subcutaneous fat.
How to use the caliper
There are some rules:
- Measurements should be made with an assistant.
- If you are right-handed, pull the fold out and hold with your left hand.
- The jaws of the device may move slightly. Try to get used to it.
- Before releasing the skin on the jaw of the caliper, do not press.
Where to measure?
Point number 1. Triceps - a vertical fold is taken immediately in the center of the back surface of the arm.
Point number 2. Biceps - the same fold, but on the other side.
Point number 3. Shoulder blade - the fold is taken just below the shoulder blade.
Point No. 4. Waist.
How to apply the received measurements?
The resulting 4 values in mm are added up, and the percentage of fat is found in a special table.
In clinics and wellness centers, fat percentage is measured using MRI, X-ray scanning, bioimpedance (the device emits weak electrical impulses through the body, and according tothe rate of their passage is calculated by the proportion of fat).
Measurement rules
For a woman, measurements are taken on days 3-7 of the MC. Otherwise, the data obtained will be inaccurate, because puffiness increases before menstruation. Calculations are enough once a month. For athletes before important starts, tests are carried out once a week.
The following rules are:
- assessment is carried out on an empty stomach, i.e. 3-4 hours before measurement it is forbidden to eat;
- minimize 3 days before measurement s alt intake, drinking;
- folds are measured in the morning, as swelling may appear in the afternoon;
- measurements are most accurate in winter;
- skin folds are better to delay with a caliper, this will reduce the error;
- the test is done before active training;
- it is useful to drink a liter of lingonberry juice the day before measurements to get rid of excess moisture.
Fat distribution
With age, the fat content always increases, especially after menopause. This is due to its ability to spread around organs and muscles.
Minimum body fat does not mean ideal body. Physical activity is necessary for the formation of a figure.
Deterioration of well-being and the appearance of pathologies indicates that there is excessiveness in sports.
How to reduce body fat percentage?
Even if your performance is not ideal, and you constantly strive to reduce weight, beyondphysiological norm can not go out. Recently, it has been proven that drastic diets and quick results are especially dangerous for the elderly.
If the rate of body fat in a woman is exceeded, first adjust your lifestyle. Of the physical activities, the best are cardio loads (biking, jumping, swimming and even walking). They are the ones that burn fat.
Diet
Extreme diets are inappropriate because they lose fluid and muscle, but not fat. In addition, strict diets are stressful, and the body starts to store fat in a panic, and not spend it. Change only the quality of the food.
What to do:
- Increase protein - building material for muscles. Simple carbohydrates are either significantly reduced or eliminated altogether - sweets, muffins, white flour. Instead of them - cereals and pasta.
- Refuse sausages and semi-finished products. All of them contain chemicals and trans fats. Replace them with natural meat, poultry and fish. More greens, vegetables and fresh fruits.
- Rejection of mayonnaise, fried foods, sauces, animal fats - a minimum.
- Meals are fractional, at the same time, at least 5 times a day.
- Drink more water - up to 2 liters.
Short-term results are short-lived. So give yourself time - go forward with slow but steady steps. And remember: there is no he althy fatness.
