Body Fat - the Importance of Healthy Weight
Keeping body fat under control and
maintaining a healthy weight can help to prevent Diabetes and
other obesity related diseases.
Body Composition
- Too Much Fat?
“Recent figures show that 63% of men and 54% of women in
England have a BMI of more than 25; are overweight or obese”
-
British
Nutrition Foundation
Learn more about the risks involved with carrying
excess body fat,
why body composition is important and simple ways to measure it.
Too Much Fat!?
More people around the world are obese than ever before. It’s
a massive issue – affecting men and women; young and old; rich
and poor. Obesity poses a huge public health problem as excess
body fat contributes to an array of medical conditions/diseases.
Not maintaining a healthy weight for your height can greatly
increase your risk of contracting conditions such as Coronary
Heart Disease,
Diabetes, some
Cancers and other conditions such
as Gallstones.
For Tips on how to reduce your body fat and information on what normal body fat is, take a look at Lyndel Costain's article Body Fat: Distribution, Reduction and Ideal,
Coronary Heart Disease
According to the British Nutrition Foundation, heart disease
affects more than 1.4 million people in the U.K.
One of the biggest causes of heart disease is a process
called atherosclerosis (narrowing of the blood vessels). This
happens when fat accumulates in the blood vessels, then goes
through a process resulting in the walls of the vessels becoming
thicker. This thickening leads to a reduced flow of blood to the
heart. One common sign of this is angina (chest pain). (see
Healthy Heart Diet)
Diabetes (Type II)
Type II diabetes, also known as ‘Non-insulin dependant
diabetes’, is often found in those who are carrying too much
body fat. Obesity
is thought to be a considerable risk factor for contraction of
type II diabetes.
Diabetes is a result of glucose levels in the blood being too
high. As the management of glucose levels in the body relies on
insulin, this happens when the body’s ability to produce insulin
is impaired. Type II diabetes develops when the body produces
some, but not all, of the insulin needed. It can also develop
when the body is not able to use the insulin that is produced
properly. Most cases of type II diabetes are managed by diet
alone, with a few cases needing drug treatments alongside the
regulation of diet.
Today, the best advice for sufferers of type II diabetes is to
eat healthily and try to maintain a
healthy weight for your
height. A balanced diet with plenty of fruit & vegetables, and
the bulk of starchy foods, means that the type II diabetic can
consume a small amount of sugar - and foods containing sugar can
be included (on a small scale) in the day to day diet.
Cancer
Diet has a greater influence on some cancers than others.
This influence can be protective or contributory.
It is widely accepted that antioxidants contained in fresh
fruits and vegetables can help to protect against the majority
of cancers. It is also accepted that maintaining a healthy
weight for your height reduces risk. It is thought that being
obese increases risk. Also, those who have too much body fat tend to eat a diet high in fat content - with less fruit &
vegetables, therefore not taking advantage of their protective
qualities.
Gallstones
According to The National Institute of Diabetes and Digestive
and Kidney Diseases (NIDDK), people who maintain a healthy
weight are less likely to develop gallstones. Gallstones are
clusters of solid materials – mostly cholesterol, which form in
the gallbladder. In some cases, the gallstones are ‘silent’,
producing no symptoms. However, some can cause pain, and can
even be life – threatening if the stones block pancreatic
secretions (Pancreatitis). The most common symptom is a severe
steady pain in the upper abdomen.
Obesity is a key risk factor in the development of
gallstones. A diet high in fat can cause bile within the
gallbladder to become saturated with cholesterol, causing
gallstones to form. ‘Silent’ gallstones are usually left alone
to disappear. Generally, if gallstones are causing discomfort or
posing a risk to health, the gallbladder is removed by way of
surgery.
Measuring Your Body Fat
As obesity poses many health risks, measuring your
body fat
to help keep within healthy ranges can greatly reduce the risk
of conditions such as those listed above. Obesity is most
commonly defined in terms of BMI (Body Mass Index). It is
considered normal to have a
BMI of 20-25. Above 25 is defined as
overweight and above 30 is obese.
You can calculate your BMI easily by using this simple
formula:
WEIGHT (KG)
HEIGHT (M) x HEIGHT (M)
There are a few different ways to measure your body fat
percentage: from being immersed in a tank of water and measuring
the displacement, to standing on a piece of equipment that
resembles bathroom scales. Some simple ways to do it at home
include ‘Waist – to – hip ratio’ and ‘Bioelectrical Impedance’.
Waist – to – Hip Ratio
Where fat is distributed on the body can be a good indicator
of overweight/obesity. A lot of fat deposited in the abdominal
area can put someone at increased risk of obesity related
diseases.
To carry out this calculation, you need to measure (in cm or
inches) your waist at the narrowest part – just above the navel.
Make a note of the measurement then do the same around your hips
at the widest possible part. Your waist to hip ratio is then
determined by dividing the waist measurement by the hip
measurement.
WAIST (cm/inches)
HIP (cm/inches)
For an average man, a ratio of 0.94 and above poses a health
risk. The average woman – a ratio of 0.82 and above defines
risk.
Note – If you want to be as accurate as possible, take 3
different measurements for each area. Use the smallest
measurement of the three for your waist, and the largest for
your hip.
Bioelectrical Impedance Analysis
This method measures body fat by sending a (safe)
signal through the body. This signal passes freely through lean
tissue such as muscle, but encounters resistance when passing
through fatty tissue. This resistance is termed ‘bioelectrical
impedance’.
This is the method used by most electrical body fat monitors.
Looking a little like bathroom scales, the monitors use this
reading in conjunction with other information, such as gender,
height and weight, to calculate a body fat percentage.
Reducing the Risks
With all the risks associated with obesity and carrying
too much body fat, it can be of great benefit to your health
to maintain a healthy weight for your height, and stay within
healthy BMI ranges. Keeping your body fat in check and ensuring
your body composition is healthy can go a long way toward
longevity and quality of life.
If you would like to find out more about equipment that can
be used to measure body fat –
click here.
Please note- If you think you may have any of the conditions
detailed in this article, or are worried in any way about your
health, consult your doctor.
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