Weight management is a crucial aspect of overall health and wellbeing. While body fat and unwanted pounds may seem interchangeable, they are not.

Body fat refers to the fat that is stored in your body, while unwanted pounds refer to the excess weight on the scale. Both factors can impact your health and predict premature death. In this article, we explore the differences between body fat and unwanted pounds and their impact on health outcomes.

Body Fat

Body fat refers to the amount of fat that is stored in your body. This includes subcutaneous fat, which is the fat that is stored under your skin, and visceral fat, which is the fat that is stored around your organs.

Although some amount of body fat is necessary for survival, excess body fat can increase your risk of several health problems, including:.

High blood pressure
Heart disease
Stroke
Type 2 diabetes
Liver disease
Certain cancers

Unwanted Pounds

Unwanted pounds, also known as excess weight or obesity, refer to the excess weight that is indicated on the scale. Obesity is a major health concern that affects over 40% of adults in the United States alone.

Similar to body fat, obesity can increase your risk of several chronic health conditions, including:.

Heart disease
Stroke
Type 2 diabetes
Certain cancers

However, it is important to note that not all individuals who are overweight or obese have high levels of body fat. Some individuals may have a high body mass index (BMI) due to factors such as muscle mass or bone density.

In these cases, excess weight on the scale may not necessarily predict premature death.

Body Fat vs. Unwanted Pounds: Which is a Better Predictor of Premature Death?

Research has shown that both body fat and unwanted pounds can increase your risk of premature death. However, studies have also shown that body fat may be a better predictor of health outcomes compared to unwanted pounds.

One reason for this is that body fat is more closely linked to metabolic function, which can impact your risk of chronic health conditions. In addition, individuals who have a high amount of body fat may also have a higher amount of visceral fat, which can be a greater risk factor for several health problems.

Some studies have also suggested that individuals who have a high amount of body fat, even if they have a normal BMI, may still be at an increased risk of premature death.

This is because body fat can impact metabolic function and increase inflammation in the body, both of which can contribute to chronic health conditions.

How Can You Reduce Your Risk of Premature Death?

The best way to reduce your risk of premature death is to maintain a healthy weight. This can be achieved through a combination of a healthy diet and regular exercise.

Aim to consume a balanced diet that includes plenty of fruits, vegetables, lean proteins, and healthy fats. In addition, aim to be physically active for at least 30 minutes per day, five days a week. This can include activities such as brisk walking, running, cycling, or swimming.

It is also important to monitor your body fat levels. Tools such as body fat scales or skinfold calipers can be used to measure your body fat percentage.

Aim to keep your body fat levels within a healthy range, which is typically between 18-24% for women and 12-18% for men, although this can vary based on age and other factors.

Conclusion

While both body fat and unwanted pounds can impact your health outcomes and predict premature death, research has shown that body fat may be a better predictor of overall health.

Maintaining a healthy weight through a combination of a healthy diet and regular exercise is the best way to reduce your risk of chronic health conditions and premature death. It is also important to monitor your body fat levels and keep them within a healthy range.