Thin on the outside yet still fat? It's called 'skinny-fat'.
So what exactly is 'skinny-fat'? Skinny-fat is when you look like your weight is about right and the scale even says the weight is about right, but you actually have an excess of body fat.
In fact, someone who is skinny-fat could actually be obese. Being obese simply means you have too much body fat. Here's the formula: normal weight + high body fat = skinny-fat.
What are the Variables?
Bottom line - body weight doesn't necessarily go hand-in hand with body fat. You need to determine how much fat you have on your body and how much lean tissue you have. Then you can compare your body fat percentage to averages.
First, you must consider variables such as body type, heredity, age, activity and gender. For instance, the range for a healthy body fat percentage in women tends to be higher than that of men, as women need more body fat.
A certain amount of fat is important for bodily functions. It regulates your body temperature, cushions organs and tissues, and is the main form of your body’s energy storage. So it's important to have neither too much nor too little body fat.
Recommended Body Fat Percentile Ranges
Per the Mayo Clinic staff, as well as other health professionals, the following list shows age-adjusted body fat percentile recommendations:
WOMEN
20-40 yrs: Under-fat: under 21%, Healthy: 21-33%, Overweight: 33-39%, Obese: Over 39%
41-60 yrs: Under-fat: under 23%, Healthy: 23-35%, Overweight : 35-40% Obese: over 40%
61-79 yrs: Under-fat: under 24%, Healthy: 24-36%, Overweight: 36-42%, Obese: over 42%
MEN
20-40 yrs: Under-fat: under 8%, Healthy: 8-19%, Overweight: 19-25%, Obese: over 25%
41-60 yrs: Under-fat: under 11%, Healthy: 11-22%, Overweight: 22-27%, Obese: over 27%
61-79 yrs: Under-fat: under 13%, Healthy: 13-25%, Overweight: 25-30%, Obese: over 30%
How to Determine Your Body Fat Percentage
Step 1 - Weigh Yourself: Obtain as accurate a body weight as possible. Different scales often give different numbers, and depending on the time of day you weigh yourself, your numbers may vary. Try weighing yourself on the same scale at about the same time of day over a few days to get an average of your body weight.
Step 2 - Calculate Your Body Mass Index: You can easily calculate your BMI by dividing your weight in pounds by your height in inches squared, and then multiplying by a conversion factor of 703. Using the example of a 150-pound person who is five feet five inches (or 65 inches), the calculation would look like this: [150 ÷ (65)²] x 703 = 24.96
Step 3 - Calculate Your Body Fat Percentage: If you are an adult, your percentage of body fat can be estimated using the following gender-based formulas in conjunction with your BMI. (This calculation has been shown to slightly overestimate body fat percentage in people who are very overweight.)
Take your BMI result from Step 3 and plug it into the appropriate formula below to calculate your body fat percentage:
Women:(1.20 x BMI) + (0.23 x Age) - 5.4 = Body Fat Percentage
Men:(1.20 x BMI) + (0.23 x Age) - 16.2 = Body Fat Percentage
Take a moment to compare the result you got in Step 4 to the body fat percentiles in Step 1. Comparing your results with these numbers should give you a good indication of how close or how far you may be from your ideal body fat percentage.
If your BMI or body fat percentage is higher than what you want it to be, a slight change in your lifestyle or workout routine can make a big difference, and having the right equipment enhances the effects to help you achieve the body you want.
Another option for calculating your body fat percentage is to use a Body Composition Scale or the Omron Monitor.
Why Bother?
So what difference does it make if you carry around too much fat? Simple answer - because it harms your health! Heart disease, osteoporosis, sleep disorders, diabetes, high blood pressure, strokes, arteriosclerosis and even some types of cancer can result.
Bottom line - determine where you rank with your body fat percentage and take action. Begin a daily program of healthy habits from becoming more active and eating right. Begin a strength training program, and make sure you are getting enough protein in your diet to help build muscle. This will shift your body composition in favor of more lean body mass and less fat thereby raising your resting metabolic rate.
Work to change 'Skinny-Fat' and become 'Skinny-Fit'!
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