While many of us focus on our weight as the signifier of whether or not we are fit, we may be focusing on the wrong number. More important than the total pounds we carry is our percentage of body fat. Because muscle weighs more than fat, we can actually have our overall pounds go up, but our fitness level increase. Lori Bowden, a champion triathlete and our Fitness and Exercise Expert, spoke to the Wellness Advisor about measuring body fat.
Wellness Advisor: Is it important to know our percentage of body fat?
Lori Bowden: It is very important to measure our body fat. Weight alone is not a good indicator of our physical health. Two people could be the same height and weight, but the one with less body fat is most likely healthy and may be at a lower risk for heart disease, diabetes, high blood pressure and high cholesterol.
WA: How do I measure my body fat?
Bowden: There are actually some scales out on the market now that can give you a body fat reading. You can also have a body fat test performed by a doctor or certain fitness instructors who use calipers to measure your fat skin folds. There is also a submersion technique, which is not always practical, as it requires putting your whole body under water in a large tank. The most general way of measuring your body fat is using a BMI, or Body Mass Index, chart. This measures your body fat based on your height and weight, although it can be wrong if you are very athletic or muscular. Roughly, BMI equals your weight, divided by your height. To save yourself some trouble it is quite easy to find sites on the internet that will calculate these measures for you once you punch in the relevant numbers! The national heart and lung institute has a great website for this at www.nhlbi.nih.gov.
Once you know your BMI, you can use the following chart below to find out where you fit. In general, women will naturally have a higher body fat percentage than men. Remember these are only guidelines and you should see your health care provider for more detailed information. Here are some sample BMI values:
underweight: below 18.5
normal: 18.5-24.9
overweight: 25.0-29.9
obese: 30.0+
If getting your BMI isn’t possible, or if you want another guideline to work with in addition to your BMI, it is a good idea to measure your abdominal fat by measuring the size of your waist. If your waist size is over 35 inches for women, and over 40 inches for men you may be at increased risk for some diseases.
WA: Does muscle weight more than fat?
Bowden: Muscle does weigh more than fat. That is why it is possible to lose fat, but actually gain weight. Some people may notice that after following a consistent exercise routine they may actually gain a couple of pounds, as they have an increase in their lean muscle mass. This is okay, as they will also notice that they are more toned, their metabolism has increased, and their shape has probably changed. They will have actually lost size or inches, especially in the waist area--and that is a good thing. That is why it is possible to actually gain a couple pounds, yet your clothing will fit looser!
WA: As we age does our muscle convert to fat?
Bowden: As we age, we do tend to put on more body fat. Women tend to put more body fat on in the waist, abdomen,hips and thighs, and men in the stomach area. Unfortunately, with women after menopause, our metabolism tends to slow down even further. This is where weight training and exercise come into play. The older we get, the more important physical activity becomes. If you can reduce your weight by even 10%, you can reduce your risk of heart disease, diabetes, high blood pressure, stroke, and cancer. Also, working to increase your lean muscle mass will help to elevate your metabolism which will help you maintain your weight.
WA: What are effective ways to descrease body fat?
Bowden: Some effective ways to decrease body fat are, as mentioned above, weight training, and cardiovascular exercise. 30-60 minutes, 4-5 times per week is recommended. Ideally, 60 minutes of exercise per day is best. Walking is a great activity, but even simple things such as gardening, household chores, or anything that can get you breathing hard and breaking a sweat is good too. It is also important to make healthy food choices. It is never too late to try better eating habits. Eat smaller, more frequent meals. We do not need the same amount of calories as a teenager! Also, limit your alcohol intake. Eat more fruits and vegetables, unprocessed, or unrefined foods. Choose more natural, whole grain foods, and lean cuts of meat, limiting your fat intake.
