Almost 50% of adults in the UK alone are overweight to some extent and every year that figure increases, so what can we do to get healthier and fitter?
What is the body made up of?
Our bodies are made up of tissues which include muscles, bones, internal organs and body fat. It is the correct balance of these organs in the body which is important for health.
Sometimes a person can have the correct weight to height ration but they are carrying around too much body fat, we all need a certain amount of fat in our bodies to help to protect organs but too much fat isn’t good, especially if you work out or are sports orientated.
The best way to find out your body’s composition is to measure the percentage of fat, your health club or gym will have equipment that can measure using callipers the thickness of your skin fold at various points on your body which determines how much fat you have.
What is the ideal percentage of body fat?
Your body needs some stored fat for certain functions; the ideal percentage of fat for a male athlete would be in the range of 6 and 15 percent. A female athlete would have an ideal body fat percentage of between 12 and 18 percent.
For most people it isn’t just a matter of how much body fat but more importantly where this body fat is distributed. In general people are considered to have two shapes, pear shaped where excess body fat is stored around the hips and apple shaped where excess body fat is stored mainly around the stomach. People who are apple shaped are thought to be more at risk of heart disease and other medical problems.
Other measurements used in weight management
There are several methods that can be used to help determine if you are over weight or not.
Height and weight table – These tables take into account your weight, height and body frame and whether you are a small, medium or large build. This is a relatively easy way of determining your weight but you need to know your frame size and it can be very easy to guess wrongly about that. Doing so will lead you to believing your weight is perfectly within the normal range when this might not be so.
Body mass index – This type of measurement will normally be used in health clubs and by dieticians and your Doctor; calculations are made by dividing your weight in kilograms by how tall you are in metres squared. Doctors and health experts have studied the body mass index and linked it to the increased risk of diseases such as heart disease.
Theses studies showed that if your body weight falls within the guidelines then you will have no increased health risks, a body mass index of between 26 and 30 increases your risk of heart disease as you are considered to be overweight. A Doctor will class you in the category of obesity if your body mass index is 30 or over and the risk of heart and other diseases greatly increases.
Tips for losing body fat
- Don’t rush it, aim to lose no more than one or two pounds per week
- Eat a well balanced diet with plenty of fruit and vegetables and foods from the essential four food groups
- Try and reduce the amount of calories eaten by 500 per day
- Reduce the amount of fat you eat in your diet
- Exercise daily as this will help to burn up the calories you take in
No comments:
Post a Comment