How much fat should I have. What is behind our health. It’s not just the fat in our food, it’s the fat in our body that needs to be taken care of, both what looks and what doesn’t, if we want to keep it well beyond our silhouette and our health.
The aforementioned pounds in our body are in fact largely excess fat, which affects not only our outward appearance but also the course of our health.
But how much fat do we need to have in order to be healthy and visible? How do we measure it? What affects his fluctuation? Are there any fitness foods and exercises that burn local fat? What is the most appropriate diet to combat it? All the answers to the following.
How much fat should I have. What is behind our health
What is the normal fat percentage?
The amount of fat we have in our bodies depends on our gender, age, body type, physical activity, but also on hereditary factors. Women because of hormonal differences and because they are by nature destined for childbirth have more fat than men.
The acceptable percentage of body fat with minimum physical activity is: AGE MEN 20-35 21-33% 8-20% 35-55 23-34% 11-22% 55+ 24-36% 13-25%
At what points is it dangerous; Depending on where the most fat in our body is concentrated, our body type is also determined. And it is necessary to know what type of body we have, because extra fat affects our health. When fat…… concentrates on the thighs and buttocks It is a female-type bodybuilding, because it is found almost exclusively in women.
The body here looks like pear, since fat accumulates mainly in the lower part of the body, that is, in the thighs and buttocks. However, if you have this body type, you are not so much at risk from the complications of obesity. The problem in this case is mainly aesthetic. … It accumulates in the belly. When fat accumulates in the upper part of the body, that is, in the chest and abdomen, we are talking about male obesity. It is more common in men, which is why it is so called.
In this case your body looks like an apple. This type of obesity is considered the most dangerous to health. Even if you are lean enough, but you have more belly fat than normal, you risk more than an overweight who is fat everywhere. … It is shared everywhere. In this case, fat deposition in the body is uniform. If for example your weight is increased by 10% above normal, it means that your limbs and torso are about 10% increased fat. If you belong to this category, you are less at risk of the complications of obesity than those with intra-abdominal fat and more than those with normal weight.
How much do I risk?
How much fat should I have. What is behind our health. It has been found that people with increased fat either around the waist or hips are more likely to have hyperlipidemia, hypertension, diabetes mellitus, heart disease and osteoarthritis. Therefore, it is advisable to measure your fat and consult your doctor and dietician if necessary. If you tend to gain extra pounds in the belly (apple body), then pay attention to the following:
* If you are a man and your waist circumference (at the height of the navel) is less than 94 cm, you are not at risk. But if it’s bigger, you have to start paying attention. If it now exceeds 102 cm, then the health risks are increased.
* If you are a woman and your waist is less than 80 cm, you are not at risk. Problems can start as early as 80 cm. If you exceed 87 cm, then the health risks are high. If you belong to hips fat, then how much you risk depends on your waist to hip ratio. To assess the relative health risks, one practical way is to measure the circumference of your waist and hips and then divide the first number by the second. Example: Assuming you found your waist circumference to be 70 cm and your hips 92 cm, then the waist to hip ratio is: 70/92 = 0.76 cm. This would say:
* If you are a man and your waist to hip ratio is less than 0.90 cm, you have no problem. If it is slightly larger, you may have a problem. But if it is greater than 1 cm, then the risk is increased and you should be careful. * If you are a woman and your waist to hip ratio is less than 0.80 cm, you have no reason to worry. But if it’s a little bigger, you should reduce it and bring it back to normal. If it now exceeds 0.85 cm, the health risks are increased and you should not ignore them.
Experts answer What is to blame and I have more fat than normal?
It may be your mom, your dad, your lifestyle, your diet or all that together. According to experts, heredity plays an important role in whether you have a tendency to grow local fat, but your diet and the way you live even longer.
Does it matter if I have less than normal?
People with lower body fat levels than normal often have problems with hypothermia and general atony, while women with low body fat levels are more prone to osteoporosis and menstrual cycle disorders.
Does age play a role in reducing fat?
Most of the time, over time, body fat levels increase. Especially in women, after menopause, the effect of female hormones ceases, resulting in the accumulation of fat in the trunk (belly, chest and back).
Are there diets for local thickness?
There are no diets for local weight loss. By following a balanced diet, however, you lose total fat, resulting in reduced fat in the problem areas. However, you should know that no matter how much fat is reduced in the abdomen or periphery, there will always be a difference, sometimes less and sometimes more noticeable, between these points in question and the rest of the body.
For example, if you have 5kg of extra fat in the buttocks and thighs and 2kg in the abdomen and lose 10% of body fat, that proportion will remain. The upper part of the body does not harmonize with the lower. Perhaps you should come to terms with the idea that your region will always be a little bigger.
Are there any foods that burn fat?
No food magically acts on the fat in our body by burning fat and of course no food in itself contributes to slimming. The process of losing adipose tissue involves changing our eating habits, adopting a balanced diet according to our needs, and of course increasing our physical activity.
What exercise burns belly and hip fat?
The maximum aesthetic change during slimming can be achieved when the diet is accompanied by aerobic physical activity. Fat reduction is not only achieved at the point where we workout, but evenly throughout the body, as long as the program is aerobic. Aerobic exercise involves any form of physical activity that increases your heart rate (eg running, walking, cycling, swimming, dancing, etc.) and should last at least 20΄. So to lose fat locally, it is not enough just to indulge in abdominal exercises or exercises that focus on the thighs and buttocks.
How do I measure my fat?
To accurately measure your fat to see if your health is at risk, and to find out if your diet or exercise program is performing well, you can measure fat. This is done in well-equipped endocrinology clinics and diet offices.
How much fat should I have. What is behind our health
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