Many people who follow a diet for weight loss, according to certain formulas, consider the percentage of subcutaneous fat that they have. However, experts believe that a single correct calculation does not exist, since many parameters, such as the physique of an individual person, are not taken into account. It comes to the point of absurdity: indicators can be exactly the same for a fat office clerk and a bodybuilder who spends many hours in the gym.
Such absurdities happen when general formulas are used for calculation, for example, taking into account only height and weight.
Definition of a concept
If we talk about the percentage of subcutaneous fat, then they can be expressed as the ratio of fat to total body weight. It is enough to take a simple example to understand how the calculations work. A person weighs 65 kilograms and has 13 kg of subcutaneous fat. In this case, he has 13% of these deposits in the body. Adipose tissue is inextricably linked to muscle mass. When dumping or building up, the last layer also undergoes a layer of fat.
In addition, it should be explained why a simple calculation of height and weight cannot be considered true. The fact is that muscle mass is always heavier than body fat. Thus, two people with the same weight can look completely different. The bodybuilder will have a bumpy muscular body with a small percentage of subcutaneous fat, and a obese person leading a sedentary lifestyle will have half to three muscles less.
Content Standards
If special goals are not pursued for losing weight, then there is no need to go beyond the standards. A healthy person is unable to exist without subcutaneous fat due to the physiological characteristics of the structure of the body. Reducing the percentage to a level below acceptable can only lead to a sharp deterioration. A normal fat content impedes the development of many diseases. This is mentioned by a doctor at the London Medical Center, Luke Powles.
Standardized values vary with gender and age. The following are examples of norms for the percentage of subcutaneous fat in men:
- up to 30 years - from 8 to 16%;
- in 30-50 years - from 11 to 22%;
- from 50 years old - from 17 to 26%.
For women, the indicators are slightly larger due to the evolutionarily established physiology of their body:
- up to 30 years - from 18 to 24%;
- in 30-50 years - from 21 to 28%;
- from 50 years old - from 25 to 30%.
Subcutaneous Fat Functions
The main task of this layer in the body is to regulate the energy balance. Nature has designed so that man can survive in the event of a long forced starvation. Each gram of fat contains 9 kcal. The accumulated reserves during release provide physical and mental activity, support all vital systems and organs. As for the latter, they are additionally protected from injuries, concussions and other influences using the shock-absorbing function of the fat layer.
At the same time, many more beneficial effects of this component can be listed. For example, a sufficient percentage of subcutaneous fat performs the function of thermal insulation. However, there is a double-edged sword. In cold weather, a person receives additional warming due to their own fat, but on hot summer days or when they are in stuffy rooms with the slightest activity, excess fat causes excessive sweating and general discomfort.
Simple ways to measure
In total, there are two main options. At the same time, simplicity can play a cruel joke: the accuracy of such measurements is quite low. The first way is to determine from a photograph. On the Internet, it is easy to find pictures with people in profile and full face, as well as with a postscript about the percentage of fat in their body. It is enough to compare the photos with their own reflection in the mirror.
There is also another simple way to determine the percentage of subcutaneous fat in the body. To do this, it is enough to buy analyzer scales in the store, or use them in the fitness center or gym. All models, with one error or another, calculate the percentage of fat and muscle mass in the body, and then display the result. The principle of operation of analyzer scales is to transmit electrical impulses through the body. Due to the different resistance of adipose and muscle tissue, it turns out to count.
Body wrinkle measurements
The third method differs from the previous ones in higher measurement accuracy. To perform the actions you will need a special tool called a caliper. On the other hand, you can use a conventional caliper. It remains only to understand the principle of action of how to find out the percentage of subcutaneous fat with a caliper.
Four folds are sequentially measured in different parts of the body.
- Triceps on the back of the arm. The desired point is between the shoulder and the elbow.
- Biceps. Completely similar to the previous one, only measurement is made from the front of the hand.
- Waist. The crease should be sought a little to the left or right of the navel. The required distance is between 8-10 cm.
- Shovel. The desired fold is slightly lower and is located at a 45-degree angle.
The results can be entered in any online service that, based on the data obtained, will give a more accurate result than the methods described previously.
Fat Burning Products
You should adhere to several rules in nutrition. Nutritionists working on how to reduce the percentage of subcutaneous fat without harm to health are advised to add more protein and fiber to your daily diet. If possible, only unsaturated foods should be consumed from fats. But the influx of carbohydrates should be limited to a reasonable extent. The main list of products is given below:
- Chicken eggs. Each contains about 8 grams of protein.
- Fish and seafood. Omega-3 fats help to drive off excess weight, and protein content reaches 20-50% of the total mass.
- Lean meat. Of course, we are talking about chicken fillet. The product contains about 24% protein and only 2% fat. Turkey fillet is actually just as healthy. At the same time, it is not necessary to eat tasteless boiled meat: it can be grilled or baked. Beef contains even more nutrients - about 30 grams of protein per 100 grams of product.
- Cottage cheese and cheeses. All dairy and whey products have a high protein content in their composition. Of the cheeses, Adyghe, mozzarella, ricotta, feta or tofu should be preferred.
It is important to remember that when losing weight, you should always pay attention not only to the numbers, but also to the actual volumes in the mirror.