Weight vs Body Fat: Measuring Fitness Part I
When most people consider beginning an exercise plan or diet, they usually do this in an effort to lose weight. However - although there is nothing wrong with losing a few extra pounds - it is important to remember that your weight is not your health. Keep in mind, I am not saying that you should avoid your weight altogether. What I am saying, is there are several ways to measure your health and fitness levels and all of them should be taken into consideration. In this series, I will dive into a few others you need to keep your eye on.
Body Fat Percentage (BFP)
Body fat percentage is the total mass of fat divided by total body mass, multiplied by 100. Basically, how much of your body is fat. The word “fat” has a bad reputation, so you might think we want this number to be as low it can be. Well, no. Your body contains three main categories of fat: essential fat, subcutaneous fat and visceral fat.
Essential fat is exactly that — essential for your life and a healthy body. This is found in your brain, bone marrow, nerves and even the membranes that protect certain organs. We don’t want this to go away. It is the other two that we want to keep in check.
Subcutaneous refers to the fat stored under the skin. This makes up the majority of our body fat. It’s the stuff that you can squeeze or pinch on your arms, belly, thighs and butt. This fat is normal and healthy, in the right amounts, but too much can cause some issues.
Visceral fat, aka “belly fat,” is stored in your abdomen and around major organs like the liver, kidneys, pancreas, intestines, and heart. Too much of this can leave you at risk for diabetes, heart disease, stroke, artery disease, and some cancers.
According to the American Council on Exercise, an adult woman’s percentage should be somewhere between 20-30% (10-13% comprised of essential fat), and an adult man should be somewhere between 10-20% (2-5% comprised of essential fat).
But, a heavier scale doesn’t mean a higher BFP…
Weight vs Body Fat
Although they are typically correlated, it is possible to increase weight and lower body fat percentage - and vice versa. As an extreme example, imagine a body builder. They may be tipping the scales well above their recommended body weight, but that isn’t because of fat. Most likely, they have a lower body fat percentage than a lot of gym goers.
On the other extreme, imagine an inactive individual on a radical diet. Perhaps they avoid most proteins and carbs, eat on a wildly irregular schedule and rely on this to keep their weight down. They may see low numbers on the scale, but that doesn’t mean they have lost fat. They most likely see this outcome from losing muscle. This is why it is important to remember that your weight is not your health, and it is certainly not your BFP.
If you have any concerns about your body fat, weight or fitness levels in general, contact me, and see how Bianca Grover Fitness can help you.
