If you are someone who has decided to embark on a fitness journey, then it is crucial to understand what body fat is and how it affects your health.

Body fat, also known as adipose tissue, is the soft connective tissue found in the body that stores excess energy in the form of fat cells. While a certain amount of body fat is necessary for survival, too much of it can lead to several health problems.

Types of Body Fat

There are two types of body fat – subcutaneous fat and visceral fat.

Subcutaneous fat is the fat that is stored underneath the skin and can be pinched, while visceral fat is the fat that is stored inside the abdominal cavity and surrounds the internal organs.

The Risks of Excess Body Fat

Having excess body fat can lead to several health problems, including:.

Heart diseases
High blood pressure
Stroke
Diabetes
Cancer

How to Measure Body Fat

There are several methods to measure body fat percentage, including:.

Skinfold calipers – used to measure fat under the skin. This method is inexpensive and non-invasive.
Hydrostatic weighing – used to measure body density by measuring the displacement of water when you submerge yourself in a tank. This method is accurate but expensive and requires specialized equipment.
Dual-energy X-ray absorptiometry (DXA) – used to measure body fat, muscle mass, and bone density. This method is expensive and requires specialized equipment.

Factors that Affect Body Fat Percentage

Several factors can affect body fat percentage:.

Diet – consuming more calories than the body needs can lead to weight gain and an increase in body fat percentage.
Exercise – engaging in regular physical activity can help burn calories and reduce body fat percentage.
Genetics – some people may be predisposed to a higher or lower body fat percentage due to their genes.
Age – as people age, their metabolism slows down, and they tend to lose muscle mass, which can lead to an increase in body fat percentage.

How to Reduce Body Fat Percentage

Reducing body fat percentage requires a combination of diet and exercise. Here are some tips:.

Reduce calorie intake – consuming fewer calories than the body needs can help create a calorie deficit, leading to weight loss and a reduction in body fat percentage.
Increase physical activity – engaging in regular exercise can help burn calories and reduce body fat percentage.
Strength training – building muscle mass can help increase metabolism and burn more calories even at rest.
Eat a balanced diet – consuming a diet rich in protein, fiber, and healthy fats can help promote weight loss and reduce body fat percentage.

Conclusion

Understanding body fat and the risks associated with excess body fat is critical for overall health.

Measuring body fat percentage, identifying the factors that affect it, and taking steps to reduce it can help improve health and lead to a healthier, happier life.