Dietary And Exercise Tips To Lose Body Fats | A Comprehensive Guide

Body Fat Percentage Blog II

In this Day and Age, almost everyone is concerned about their appearance, presentation, health, and diet. This increasing perceptive and insightful approach of people has led them to know more about their bodies, their anatomy, composition, and physiology so that they can look for ways to make them healthier, efficient, and beautiful. In this regard, Body fat plays a significant role as it happens to increase, and serious problems arise with its increase.

Body fat percentage is defined as the total mass of fat divided by total body mass multiplied by 100. (1)

The most common causes of obesity are overeating and physical inactivity. However, body weight and its composition result from genetics, metabolism, environment, behaviour, and culture. (2)

Diet tips for reducing body fat:

Our body responds to everything that we eat. The nutrients in our food determine the health of every cell of every tissue of every organ of the whole body. For this reason, we should remain careful and vigilant about what we eat or drink.

Low Energy Diets:

In order to lower the body fat percentage, we have to cut down the fat intake and switch to low-calorie or low-energy diets. Low-energy diets (LED) and very-low-energy diets (VLED) are categorized by the provision of 800– 1200 kcal/day and 400–800 kcal/day, respectively. Very low-energy diets are typically in liquid form and commercially prepared. The diet aims to induce rapid weight loss (1.0– 2.5 kg/week) (3)

Low-fat Diet:

You can simply start a low-fat diet to lower the body fat percentage. Low-fat diets (LFD) provide 20– 35% fat. This Low-fat diet is based on the Acceptable Macronutrient Distribution Ranges (AMDR) for adults.

Lowering the proportion of dietary fat compared to usual intake modestly but consistently reduced body weight, body fat, and waist circumference. (3)

This diet plan has been proven to be very efficient in weight reduction.

Low carbohydrate diet:

Like Low-Fat diets, low-carbohydrate diets (LCD) are also a broad class lacking an objective definition. There is no universal arrangement of what quantitatively symbolizes an LCD. The AMDR lists 45–65% of total energy as the proper carbohydrate intake for adults. Therefore, diets with intakes below 45% lack the ‘official’ guidelines and can be viewed as LCD (3)

 

Ketogenic Diet:

A ketogenic diet is objectively defined by its ability to raise circulating ketone bodies measurably. 

A state called ketosis, also known as nutritional ketosis. Unlike completely fasting, this condition is attained by restricting carbohydrates to about ~50 g or ~10% of total energy while keeping protein restrained (1.2–1.5 g/kg/d), with the prevalence of energy intake from fat. (3)

 

 

Figure 4: Ketogenic Diet Chart (12)

High Protein Diet:

For a healthy diet, a high protein diet is paramount.

A common feature of high-protein diets (HPD) is that they have various subjective definitions. High-protein diets are generally defined as intakes reaching or exceeding 25% of total energy. Protein is the most satiating nutrient, followed by carbohydrates, and fat is the least. (3)

Intermittent Fasting:

One alternative method of caloric restriction is intermittent fasting, a broad term that encompasses several specific fasting protocols. The common theme among intermittent fasting protocols is that individuals periodically abstain from eating for periods longer than the typical overnight fast. These programs typically lead to energy restriction, but the restriction is not necessarily maintained daily. (4).
The majority of popular intermittent fasting protocols can be grouped into 1 of 3 categories: alternate day fasting, whole-day fasting, and time-restricted feeding. Each form of intermittent fasting utilizes different periods of feeding and fasting. (4)

Figure 4: Food Intake Schedule of Intermittent Fasting (13)

 

Exercise tips for reducing body fat:

If a person’s body is healthy, active and strong, so is his mind. It is important to note that the relationship between physical activity and health, particularly in disease prevention, is not a new concept. (9)

 Focusing on body composition is essential because even more important than overall weight loss is sustainably losing fat mass (FM) while maintaining lean body mass (LBM). (3)

Exercise – A way of energy expenditure:

Exercise is commonly used as a weight loss method by increasing energy expenditure (EE) to create a sustained energy deficit. However, the issue of compensatory responses is more interesting, which undermines the exercise’s ability to promote theoretical weight loss. (7) Exercise benefits weight loss and helps maintain efficient body functions. Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. 

Figure 5: Benefits of Lower Body Workout (14)

 

Different Useful exercises:

Many exercises help maintaining normal body functions, efficient blood circulation, great metabolism, good gastric and intestinal function, and excellent bone and muscle strength.

Aerobic exercises, e.g., jogging, skipping, etc., and resistance exercise use of free weights, weight machines, etc., have been shown to reduce adolescent body fat. (5)  it can be expected that in a middle-aged person, a single exercise duration of more than 40 min would be more helpful in causing physiologically desirable changes. (6)

Circadian relationship with exercise:

The time during which the exercise is performed is also important as it directly affects weight loss, as shown by studies.

Individuals who perform more exercise sessions in the morning have significantly greater weight reductions than those who perform more exercise sessions in the evening. (8)

 

Figure 6: Sports for weight loss and wellness (15)

Lifestyle tips for reducing body fat:

Eating healthy diets and exercising regularly is fruitless as long as you cannot let go of your sedentary and unhealthy lifestyle. A healthy diet, Healthy exercise and a Healthy lifestyle make you live longer, healthier and better.

More recent interest in the importance of physical activity to health has been predicated on the significant and progressive lifestyle changes experienced in the developed world over recent centuries and the developing world in recent decades. (9)

Relationship of a sedentary lifestyle with Non-communicable diseases:

The recently documented increase in physical inactivity, sedentary behaviours, and associated impact has been a concomitant increase in non-communicable diseases. Non Communicable Diseases account for an estimated 60% of all deaths and 44% of premature deaths and are thought to be the greatest cause of morbidity and mortality, even in the developing world. (9)

A sedentary lifestyle is a major adaptable risk factor for cardiovascular disease and other chronic diseases, including cancers, obesity, hypertension, bone and joint diseases, osteoporosis and osteoarthritis, type 2 diabetes and depression. (9)

Factors contributing to Sedentary Lifestyle:

Major environmental and lifestyle factors contributing to the physical activity and nutrition transitions include increased urbanization, industrialization, increased availability of labour-saving devices and new technologies along with the availability of poor quality, high-fat, and energy-dense foods. . Poor body composition, as reflected in excess body fat, is widely acknowledged as one of leading present-day global health threats and as a major risk factor for the more prominent chronic conditions—type 2 diabetes, cardiovascular disease, and hypertension. (9)

 

 

Figure 7: Effective Tips for Weight Loss (16)

 

How to Improve?

The lifestyle practices of many societies are characterized by low levels of habitual physical activity in combination with a poor diet. To improve your condition, follow the following steps:

1.       Measure and Watch Your Weight.

2.       Limit Unhealthy Foods and Eat Healthy Meals.

3.       Take Multivitamin Supplements.

4.       Drink Water and Stay Hydrated

5.       Be Physically Active

6.       Reduce Sitting and Screen Time

7.       Get Enough Good Sleep

 

When to see a doctor:

By taking all of the above measures, if your body does not show any response, it is feasible for you to go to your doctor or physician. People suffering from some underlying disease may show symptoms different from others, making them liable for some medical interference. It is suggested that you go to your doctor immediately and get yourself checked If your body shows the following symptoms:

1.       Sweating

2.       Tiredness

3.       joint and back pain

4.       difficulty breathing

5.       sleep problems, including snoring

6.       difficulty with physical activity

7.       low confidence and feelings of isolation

8.       high blood pressure

 

FAQs:

1. What is body fat percentage?
2. What are the methods of measuring the body fat percentage?
3. What are the methods for lowering the body fat percentage?
4. What can diet be adopted to lower body fat?
5. What exercises should be done to lower body fat?
6. What lifestyle changes should be made to lower body fat?
7. When should we see a doctor?

Conclusion:

Studies show losing as little as 5% of your body weight can improve your health in many ways.

Lowering the body fat percentage reduces adipose tissue, which allows the body to manage blood sugar more effectively. Obese individuals are more likely to suffer from sleep apnea, a disorder characterized by interrupted breathing while sleeping. Excess body weight can increase fat deposits in your neck, obstructing the airways. Some studies show that weight loss can improve mood and self-confidence. Excess weight can cause wear and tear to joints which become stressed, damaged, and inflamed but losing weight can help. Losing weight can also improve your heart

Excess body weight is thought to cause about 11% of cancers in women and about 5% in men.

All these problems can be solved by reducing your body fat percentage. But, before you start any weight loss regime, it’s important to talk with your doctor about the right plan and goals for you.

 

References:

(1) Choe, Sung Sik; Huh, Jin Young; Hwang, In Jae; Kim, Jong In; Kim, Jae Bum (2016). Adipose Tissue Remodeling: Its Role in Energy Metabolism and Metabolic Disorders. Frontiers in Endocrinology, 7(), –. doi:10.3389/fendo.2016.00030 

(2)Willoughby, Darryn; Hewlings, Susan; Kalman, Douglas (2018). Body Composition Changes in Weight Loss: Strategies and Supplementation for Maintaining Lean Body Mass, a Brief Review. Nutrients, 10(12), 1876–. doi:10.3390/nu10121876 

(3) Aragon, Alan A.; Schoenfeld, Brad J.; Wildman, Robert; Kleiner, Susan; VanDusseldorp, Trisha; Taylor, Lem; Earnest, Conrad P.; Arciero, Paul J.; Wilborn, Colin; Kalman, Douglas S.; Stout, Jeffrey R.; Willoughby, Darryn S.; Campbell, Bill; Arent, Shawn M.; Bannock, Laurent; Smith-Ryan, Abbie E.; Antonio, Jose (2017). International society of sports nutrition position stand: diets and body composition. Journal of the International Society of Sports Nutrition, 14(1), 16–. doi:10.1186/s12970-017-0174-y 

(4) Tinsley, Grant M.; La Bounty, Paul M. (2015). Effects of intermittent fasting on body composition and clinical health markers in humans. Nutrition Reviews, (), nuv041–. doi:10.1093/nutrit/nuv041 

(5) Alberga, A S; Prud’homme, D; Kenny, G P; Goldfield, G S; Hadjiyannakis, S; Gougeon, R; Phillips, P; Malcolm, J; Wells, G; Doucette, S; Ma, J; Sigal, R J (2015). Effects of aerobic and resistance training on abdominal fat, apolipoproteins and high-sensitivity C-reactive protein in adolescents with obesity:the HEARTY randomized clinical trial. International Journal of Obesity, (), –. doi:10.1038/ijo.2015.133 

(6) Seong-Hi Park;Chul-Gyu Kim; (2021). Effects of aerobic exercise on waist circumference, VO₂ max, blood glucose, insulin and lipid index in middle-aged women: A meta-analysis of randomized controlled trials . Health Care for Women International, (), –. doi:10.1080/07399332.2021.1900190 

King, N. A.; Horner, K.; Hills, A. P.; Byrne, N. M.; Wood, R. E.; Bryant, E.; Caudwell, P.; Finlayson, G.; Gibbons, C.; Hopkins, M.; Martins, C.; Blundell, J. E. (2012). Exercise, appetite and weight management: understanding the compensatory responses in eating behaviour and how they contribute to variability in exercise-induced weight loss. British Journal of Sports Medicine, 46(5), 315–322. doi:10.1136/bjsm.2010.082495 

(8) Willis, Erik A.; Creasy, Seth A.; Honas, Jeffery J.; Melanson, Edward L.; Donnelly, Joseph E. (2019). The effects of exercise session timing on weight loss and components of energy balance: midwest exercise trial 2. International Journal of Obesity, (), –. doi:10.1038/s41366-019-0409-x 

(9) Hills, Andrew P. (2015). [Advances in Food and Nutrition Research] || Physical Activity and Health: “What Is Old Is New Again”. , (), –. doi:10.1016/BS.AFNR.2015.06.001 

 

(10) Figure 1 retrieved from  Willoughby, Darryn; Hewlings, Susan; Kalman, Douglas (2018). Body Composition Changes in Weight Loss: Strategies and Supplementation for Maintaining Lean Body Mass, a Brief Review. Nutrients, 10(12), 1876–. doi:10.3390/nu10121876 

(11) Figure 2 retrieved from https://www.pinterest.com/pin/332562753746418488/

(12) Figure 3 retrieved from https://www.freepik.com/premium-vector/realistic-keto-diet-pyramid-infographics-with-percentage-fats-protein-carbs-prohibited-food-illustration_16608066.htm

(13) Figure 4 retrieved from Willoughby, D., Hewlings, S., & Kalman, D. (2018). Body Composition Changes in Weight Loss: Strategies and Supplementation for Maintaining Lean Body Mass, a Brief Review. Nutrients, 10(12), 1876. https://doi.org/10.3390/nu10121876

(14) Figure 5 retrieved from https://www.stylecraze.com/

(15) Figure 6 retrieved from https://www.freepik.com/premium-vector/large-young-woman-chooses-sport-yoga-jogging-gym-health-weight-loss-infographics-flat-vector-image_22089393.htm

(16) Figure 7 retrieved from https://www.alamy.com/diet-infographic-set-with-effective-tips-of-weight-loss-flat-vector-illustration-image400645121.html?imageid=54649B55-8DC3-4AA1-B57E-9FDE19571BC7&p=1360243&pn=1&searchId=dd9d4f7f708c8d9e36ed684faace773e&searchtype=0

 

 

 

 

 

Body Fat Percentage and Its Measurement | A Comprehensive Guide

 

Body Fat Percentage Blog

With the development of the continuously progressing era, where everybody is conscious of their body, what they are eating, and comparing themselves with the internet sensations and influencers, people worldwide have become more aware of how they look and how healthy they are. This positive perspective about a person’s health and physical presentation has changed the world’s thinking altogether. Now, people prefer a healthy and nutritious diet over gluttony. For this to happen, people tend to know their bodies’ basic structure, composition and physiology. When they know the key components of what their bodies are made of and what is required to keep them healthy, they manage their diets and physical activities accordingly.

 

What is Body Fat Percentage:

Body fat percentage is the fat tissue divided by your total body weight. It includes both essential body fat and storage body fat. Essential body fat is necessary for survival and is found in the heart, lungs, brain, and other organs. Storage body fat is the excess fat that accumulates in your adipose tissue (fat cells) and provides energy when needed. The average adult has a body fat percentage of 20-30%. This is the amount of fat a normal human should have, efficient metabolism, good health, and body physiology.

 

You might want to lower your body fat percentage for many reasons. Too much body fat can lead to health problems such as type 2 diabetes, heart disease, and stroke. Excess body fat can cause joint pain and interfere with physical activity. Finally, carrying excess body fat can be aesthetically unpleasing, and with the advancement of the present world, it has undoubtedly become one of the reasons to look presentable. If you want to lower your body fat percentage, you can do a few things. Read on for a comprehensive guide on reducing your body fat percentage. 

 

Body fat percentage – An Explanation?

Body fat percentage is the total mass of fat divided by total body mass multiplied by 100. Human body fat is the adipose tissues comprising cells called adipocytes. Adipocytes are the main component of adipose tissue and are the chief storage depots of energy in the form of Triglyceride droplets. New smaller adipocytes act as powerful buffers, which avidly absorb free fatty acids and Triglycerides in the postprandial period. As it appears, the fate tissue not only makes our bodies look bulky but also has the normal function, which is essential and crucial to the efficient working of the human body.

As adipocytes grow larger, they become dysfunctional. Large adipocytes are insulin-resistant, hyper-lipolytic and resistant to the anti-lipolytic effect of insulin. (1)

 

Healthy Body Fat Percentage:

The distribution and amount of fat in males and females differ like any other component. According to a female’s shape and normal constitution, a healthy body fat percentage for women is 25-31%. Body fat percentage over 32% body fat for women is classified as obesity. A male body is entirely different from a female body and has a healthy body fat percentage of 18-24%. Anything over 25% is considered to be obese. This obesity caused by excess fat deposition in the body is deteriorating all the other tissues and organ systems of both male and female bodies.

 

Areas of Body Fat Deposition:

In our bodies, certain nutrients and components have a certain place where they are metabolized, transported and stored. The same is the case with body fat. There are two areas of body fat storage:

 

• Subcutaneous Fat
• Visceral Fat

 

Subcutaneous and visceral fat combined store approximately 50% of dietary fat. The femora-gluteal regions, the back, and the anterior abdominal wall are the main areas for subcutaneous fat deposition. About 80% of all body fat is in the subcutaneous space. The abdominal fat is present in two main depots: subcutaneous and intra-abdominal. (1)

 

There is a wide range of body fat distribution in both lean and obese adults. The major environmental factors that affect body fat distribution include alcohol intake, cigarette smoking, and the timing of onset of childhood obesity. In addition, a strong genetic association seem to play a role in regional fat gain and fat loss. A predominantly upper body fat distribution, commonly associated with increased visceral fat, is associated with an abnormal metabolic profile over a wide range of body mass indexes (3).

 

Types of Adipose Tissue:

To gain knowledge about your body fat percentage, you need to know the forms it exists in, in your body. There are two major types of adipose tissue:

White Adipose Tissue:

White Adipose Tissue generally stores excess energy in the form of triglycerides and makes up the majority of the human Body Fat percentage (BF%). Furthermore, the main functions of WAT are to protect organs against mechanical damage and release adipokines regulating various biological processes, including inflammatory reactions. (2)

Brown Adipose Tissue:

Brown Adipose Tissue, however, is mainly utilized for insulation against a cold climate. It achieves this function by generating heat as a result of dissipating energy. BAT is characterized by a high abundance of uncoupling protein 1 (UCP1), which is the protein responsible for non-shivering thermogenesis. (2)

Adipose Tissue and its Classification

 

Gender-based Difference in Fat Metabolism:

Under overnight postabsorptive conditions, upper body subcutaneous adipose tissue in both men and women is more lipo-lytically active than lower body adipose tissue measured by free fatty acid release per kg fat. Normal weight men and women store roughly similar proportions of dietary fat in subcutaneous and visceral fat, but this is at the cost of greater triglyceridemia in men. (3) 

Figure 1 Ideal Body fat Percentage (10)

How to measure body fat percentage:

In the modern day and age, everyone is conscious about their health and diets to look beautiful and healthy. This positive outlook is based on the fact that they have easy access to health-related advice and guidance. When you are curious about your body fat percentage, you may wonder if there’s an accurate way to measure your body fat. Following are a few ways to measure your body fat percentage:

 

 

 

Circumference measurement:

Circumference measurement is another way to measure body fat at home. 

This method uses a measuring tape to take measurements of specific body areas. These measurements are then put into an equation to determine body fat percentage.

Circumference measurement is considered a reliable method to measure body fat. (5)  

Figure 2 Wait to hip ratio chart (11)

 

Skinfold calipers:

Skinfold calipers offer a cheap method to measure body fat. They’re comparatively easy to use and especially helpful for measuring body fat levels when other methods that require exclusive apparatus or specialized training are unavailable. However, you may need some assistance.

It’s usually recommended to use a 7-site measurement method when using skin calipers, which involves taking skinfold measurements from 7 sites of the body. However, 8-site and 3-site measurements can also be used (4). 

 

 

		Excellent	Good	Average	Below average	Poor
Normal	Male	60-80	81-90	91-110	111-150	150+
	Female	70-90	91-100	101-120	121-150	150+

 

 

 

Body Fat Scales:

The Body fat scale evaluates the body fat and muscle mass by sending electrical currents to the body and measuring the response. Muscle and fat show different responses to electrical currents, and the scale uses these differences to determine body fat. Unlike old scales that only measure body weight, body fat scales syndicate weight scales with something called a foot-to-foot impedance meter (FFI) (6)

 

 

 

Waist Circumference:

Measuring your waist circumference can give you knowledge of your body fat levels and tells if you have a high or low body fat percentage around your midsection (7)

All you need to do is place a non-stretch tape measure around your midsection above your hip bones, ensuring that the tape measure is horizontal around your waist. Keep the tape measure tight, but avoid compressing the skin.

Currently, the National Institutes of Health and the National Cholesterol Education Program have recognized waist circumference cut-off points of ≥ 40.2 inches (102 cm) for men and ≥ 34.25 inches (88 cm) for women. (8)

Figure 3 Waist Circumference Chart(12)

Methods for lowering body fat percentage:

 There are many different weight loss strategies, subtypes, and commercial plans. Most include some caloric restriction and typically focus on a specific macronutrient range. (9)

Changing your dietary intake results in body composition changes. These changes can prove to be very beneficial for your body. Examples are the very low-calorie diet, which strictly limits carbohydrates and focuses on fat, the high protein diet, which limits carbohydrates and focuses on protein and a high fibre diet, which focuses on high-fibre carbohydrates. (9)

Exercise has been shown to help decrease Body Fat percentage. However, exercise is not always feasible or sustainable for everyone and does not help much unless dietary restrictions are set.

Regular exercise and dietary supplements have decreased body fat percentage to the desired value.

But the most beneficial tool that tells us How to lower the body fat percentage is lifestyle changes. A sedentary lifestyle has made man dependent on technology and machinery. Glued to our beds or chairs, continuously staring at our mobile or tablet screens, and lack of physical activity have made the human body vulnerable to the deterioration by several life-threatening factors. So, bringing a positive change and outlook will make our life less dependent on technology and more active in the physical world!

 

 

References:

(1) Ibrahim M. M. (2010). Subcutaneous and visceral adipose tissue: structural and functional differences. Obesity reviews : an official journal of the International Association for the Study of Obesity, 11(1), 11–18. https://doi.org/10.1111/j.1467-789X.2009.00623.x

 

(2) Atakan, M. M., Koşar, Ş. N., Güzel, Y., Tin, H. T., & Yan, X. (2021). The Role of Exercise, Diet, and Cytokines in Preventing Obesity and Improving Adipose Tissue. Nutrients, 13(5), 1459. https://doi.org/10.3390/nu13051459

 

(3) Jensen M. D. (2008). Role of body fat distribution and the metabolic complications of obesity. The Journal of clinical endocrinology and metabolism, 93(11 Suppl 1), S57–S63. https://doi.org/10.1210/jc.2008-1585

(4) Elsey, A. M., Lowe, A. K., Cornell, A. N., Whitehead, P. N., & Conners, R. T. (2021). Comparison of the Three-Site and Seven-Site Measurements in Female Collegiate Athletes Using BodyMetrix™. International Journal of exercise science, 14(4), 230–238.

 

• Travis M. Combest, MS, MPH, Robin S. Howard, MA, Anne M. Andrews, SP USA (Ret.), Comparison of Circumference Body Composition Measurements and Eight-Point Bioelectrical Impedance Analysis to Dual Energy X-Ray Absorptiometry to Measure Body Fat Percentage, Military Medicine, Volume 182, Issue 7, July-August 2017, Pages e1908–e1912, 

 

(6) Frija-Masson, J., Mullaert, J., Vidal-Petiot, E., Pons-Kerjean, N., Flamant, M., & d’Ortho, M. P. (2021). Accuracy of Smart Scales on Weight and Body Composition: Observational Study. JMIR mHealth and uHealth, 9(4), e22487. https://doi.org/10.2196/22487

 

(7) Ross, R., Neeland, I. J., Yamashita, S., Shai, I., Seidell, J., Magni, P., Santos, R. D., Arsenault, B., Cuevas, A., Hu, F. B., Griffin, B. A., Zambon, A., Barter, P., Fruchart, J. C., Eckel, R. H., Matsuzawa, Y., & Després, J. P. (2020). Waist circumference as a vital sign in clinical practice: a Consensus Statement from the IAS and ICCR Working Group on Visceral Obesity. Nature reviews. Endocrinology, 16(3), 177–189. https://doi.org/10.1038/s41574-019-0310-7

 

(8) Silveira, E. A., Pagotto, V., Barbosa, L. S., Oliveira, C., Pena, G., & Velasquez-Melendez, G. (2020). Accuracy of BMI and waist circumference cut-off points to predict obesity in older adults. Acurácia de pontos de corte de IMC e circunferência da cintura para a predição de obesidade em idosos. Ciencia & saude coletiva, 25(3), 1073–1082. https://doi.org/10.1590/1413-81232020253.13762018

 

(9) Willoughby, D., Hewlings, S., & Kalman, D. (2018). Body Composition Changes in Weight Loss: Strategies and Supplementation for Maintaining Lean Body Mass, a Brief Review. Nutrients, 10(12), 1876. https://doi.org/10.3390/nu10121876

 

(10) Figure 1  retrieved form source: https://www.builtlean.com/ideal-body-fat-percentage-chart/

(11) Figure 2  retrieved from Source: https://www.acefitness.org/fitness-certifications/ace-answers/exam-preparation-blog/3815/anthropometric-measurements-when-to-use-this-assessment/

 

(12) Figure 3 retrieved from  Source: https://www.acefitness.org/fitness-certifications/ace-answers/exam-preparation-blog/3815/anthropometric-measurements-when-to-use-this-assessment