One of the most intriguing pieces of information that exercisers often want is their body fat percentage.
This raises several important questions:
Why do we need body fat? What are the different fat percentage ranges?
What is considered a normal range? Furthermore, can these percentages be influenced, and if so, how?
This article addresses these questions and provides insights into body fat percentage.
What Are We Made Of?
Our body weight is comprised of internal organs, fluids, and various types of tissues, including bone, muscle, and fat. The latter two are particularly important for those looking to change their body weight.
The Role of Muscle Tissue
The primary function of muscle tissue is to facilitate the movement of our skeleton. Therefore, the quality and quantity of muscle tissue are crucial for our daily functioning and for engaging in physical activity, which has numerous health benefits.
It's important to preserve muscle tissue, as it may decrease over time, especially with reduced activity. For instance, a cyclist who stops riding will likely lose some of the leg muscle mass that was developed through that activity.
As you can see, physical activity, especially resistance training—which activates and exercises our muscles—is vital for developing and maintaining muscle. Proper nutrition also plays a key role.
Why Do We Have Fat, and How Much Is Normal?
Adipose tissue serves as our body’s largest energy reservoir. For example, one gram of adipose tissue can produce about 7 kcal, in contrast to one gram of pure fat, which stores 9 kcal. This makes fat almost twice as energy-dense as carbohydrates.
In addition to being a source of energy, fat tissue functions as an endocrine tissue that produces hormones. Therefore, while fat tissue is necessary for a healthy body, it must be present in moderation.
When Does Fat Tissue Increase?
Fat tissue expands when the number of calories consumed exceeds the amount burned. In this case, excess energy will be stored in the fat tissue. Conversely, when we are in an energy deficit—burning more calories than we consume—the body will use its fat reserves, leading to a decrease in fat mass over time.
Since larger bodies store more energy reserves than smaller bodies, it is common to measure fat mass normality as a percentage of total body weight.
How to Reduce Fat Tissue
Losing fat can be challenging, but the key lies in utilizing fat as an energy source. Since fat serves as an energy reserve, achieving a long-term caloric deficit is essential for reducing body fat mass. As we use fat to compensate for this energy deficit, our fat stores will decrease.
To create a caloric deficit, consider increasing your energy expenditure through physical activity and decreasing energy intake by opting for foods that are high in volume but low in calories, such as vegetable salads.
Nutrients That Help Curb Hunger
1. Dietary Fiber:
Consuming more dietary fiber can enhance feelings of fullness and support digestive health. A higher intake of fiber while in a caloric deficit can reduce feelings of hunger and help prevent constipation, which may occur when food intake decreases.
2. Protein:
Protein is beneficial on two levels. First, it promotes a greater sense of satiety compared to carbohydrates with the same caloric value. For instance, consuming 300 kilocalories of protein may keep you feeling full longer than the same amount of carbohydrates. This prolonged feeling of fullness can help reduce overall calorie consumption.
Second, maintaining muscle mass while losing fat is crucial. Building muscle through physical activity requires adequate protein intake, and preserving muscle mass during a caloric deficit necessitates even more protein.
Key Considerations for a Fat Loss Diet
It is important to remember that achieving fat loss requires a caloric deficit. If you are not losing weight or reducing body fat percentage, it may be due to an insufficient caloric deficit.
To create a caloric deficit, focus on consuming foods with a high volume but low caloric density, such as vegetables and high-fiber foods. These options can help manage hunger during the deficit.
Additionally, combine your dietary efforts with physical activity: endurance exercises can enhance the deficit, while strength training helps maintain muscle mass. Alongside physical activity, it is advisable to increase protein intake to preserve as much muscle mass as possible. This approach will ensure that most of your weight loss comes from fat tissue.