How to keep your health balanced

What is body fat?

Body fat refers to all the fat stored in the body, including visceral fat, which can increase the risk of cardiovascular disease and diabetes, as well as other storage and structural fats. It is a vital component of the human body, serving as an energy reserve, an insulating layer and a shock-absorbing cushion, and keeping certain organs in place. Additionally, abdominal fat is metabolically active and produces various chemical compounds and hormones.

Every healthy person has a certain amount of body fat. However, an increase in body fat percentage beyond the normal range indicates a rise in unhealthy fats and can be a sign of developing overweight.

The body fat percentage typically ranges between 10 and 50 percent of body weight, with low values found in physically active, well-muscled people and high values in those with severe overweight (obesity).

Where is body fat located in the human body?

Body fat in the human body is mainly located in two places: in the subcutaneous adipose tissue and in the visceral adipose tissue. Subcutaneous fat, which makes up about 80% of adipose tissue, lies directly under the skin and functions as an insulator and energy store.

Visceral fat, which accounts for the remaining 20%, is found largely in the abdominal cavity around internal organs such as the intestines. It provides protection and support to these organs, but is also associated with an increased risk of cardiovascular disease and type 2 diabetes.

The distribution of body fat varies by sex, age, genetics and hormones, with fat typically accumulating in the abdomen, hips, thighs, buttocks, arms and chest. Visceral fat around internal organs is particularly problematic because it is linked to serious health issues such as heart attack and stroke, while overall excess body fat can lead to diabetes, high blood pressure and other conditions.

How much body fat is healthy?

The amount of healthy body fat varies depending on sex, age and individual factors. Generally, women have a higher body fat percentage than men due to hormonal differences and the physical requirements of pregnancy.

A healthy range is typically for women between 21 and 30 percent, while for men it ranges between 8 and 24 percent. With increasing age, body fat percentage usually rises while muscle mass decreases.

Essential fat is about 5 percent for men and about 10 percent for women. However, a body fat percentage that is too low can lead to various disorders, including immune weakness, heart disease, nervous system damage and gastrointestinal problems. Athletes may benefit from a low body fat percentage, as high body fat can impair performance. It is also important to note that even slim people can have a high body fat percentage because internal fat is not visible.

Measuring body fat: what is the best method?

There are various methods to determine body fat percentage. In addition to complex procedures used by researchers, there are methods that can be easily applied at home.

Bioelectrical impedance analysis (BIA) is a method for estimating body fat percentage. A special device sends tiny electrical currents through the body that are not perceptible to the person. Because fat conducts electricity less well than muscle or other tissues, the device measures these resistance differences and estimates the approximate body fat percentage. Body fat scales available on the market operate on this principle and provide a practical option for regular home measurement. They resemble conventional scales but are equipped with additional electrodes at the foot contact points.

Body fat percentage can also be calculated using near-infrared spectroscopy (NIRS). This non-invasive method is quick and easy to perform. A special sensor is placed, for example, on the biceps or the hip. The sensor emits light at a near-infrared wavelength that penetrates the fat tissue and is absorbed by molecules present in the fat. The proportion of subcutaneous fat is determined by measuring the reflected light.

Caliper tools can also be used to measure body fat. This method measures the thickness of subcutaneous fat at different body sites, such as the chest, abdomen and thigh. At each measurement point, a skinfold is taken between two fingers and its thickness is measured with a caliper. Entering the values into appropriate formulas or online calculators provides an estimate of body fat percentage. However, this method cannot be used to determine visceral fat.

There are other methods to assess the health implications of body fat percentage and distribution. One is the calculation of the waist-to-hip ratio (WHR). This divides the waist circumference in centimetres by the hip circumference in centimetres. Values from 0.9 for men and 0.85 for women are considered unfavourable and of health concern.

To evaluate individual health risk based on body build and body fat percentage, it is advisable to combine several measurement methods. For example, total body fat percentage can be measured and complemented by additional parameters such as waist circumference or the waist-to-hip ratio.

Why do women have a higher body fat percentage than men?

Women have, on average, a higher body fat percentage than men for several reasons. Men usually have a lower body fat percentage due to higher testosterone levels, which favour muscle development.

Hormonally, women are geared to store fat more efficiently, which is reflected in a higher body fat percentage. This mechanism prepares the body for pregnancy and breastfeeding, so women begin to build fat reserves from puberty onwards.

Additionally, fat distribution differs in women, with deposits mainly at the hips, buttocks, thighs and lower abdomen. Women also store more subcutaneous fat than visceral fat, resulting in softer contours. Interestingly, women burn fat more efficiently than men and their hormones, especially oestrogen, play a crucial role in fat metabolism compared with men's testosterone, which converts energy into muscle more rapidly.

What risks are associated with a high body fat percentage?

A high body fat percentage carries various health risks, especially when fat accumulates in the abdominal cavity. Abdominal fat is metabolically active and produces chemical compounds and hormones that increase the risk of cardiovascular disease, stroke, high blood pressure, diabetes and certain cancers. Even without significant overweight, too much visceral fat can be harmful to health.

Besides fat distribution, pre-existing conditions and lifestyle also play a role. In people with obesity who exercise regularly, adipose tissue is less problematic than in sedentary individuals.

A high body fat percentage also impairs insulin sensitivity, increasing the risk of diabetes. Furthermore, a high body fat percentage can inhibit growth hormone release and lead to increased cortisol production, a stress hormone that impairs fat burning. This is also why overweight people often struggle to lose weight and build muscle mass despite exercising.

Which exercise helps reduce body fat?

A targeted training plan that combines strength and cardio sessions is effective for reducing body fat. Contrary to the common belief that cardio is the main tool for fat burning, strength training can sustainably help reduce body fat. Muscles have a higher energy demand than fat tissue, which raises the basal metabolic rate.

Still, regular gym or resistance training is not suitable for everyone. Some people may not have the time, motivation or appropriate health conditions to train regularly in a gym. However, there are many other ways to stay active and reduce body fat that may better suit individual needs.

How to maintain a healthy body fat level long-term: best tips

• Reducing body fat percentage is possible through weight loss and targeted muscle building. Regular physical activity and dietary changes are therefore the foundation for achieving a lower body fat proportion.
• In aesthetic surgery, liposuction is used to remove unwanted fat deposits. It is important to understand, however, that liposuction does not permanently lower body fat percentage. Although the amount of fat removed changes appearance and reduces fat deposits at problem areas, a true reduction in body fat percentage is achievable only through a combination of exercise and nutrition.
• Regular physical activity can lower body fat percentage and, in the long term, reduce the health risks associated with excess body fat. Incorporate both strength training and endurance training into your routine to build muscle and burn fat. A balanced combination of both types of training can help you reach your optimal body fat level. Plan at least two workouts per week that include both strength and endurance components.
• For muscle building at home, you can set up a small training area. Initially you only need a few dumbbells and a bench. If you have more space, a strength station can be a great option to perform a variety of exercises rather than training exclusively with free weights.
• Integrate movement outside of your training times as well, for example by walking, taking the stairs instead of the elevator and cycling instead of driving.
• Be aware that rapid weight loss does not necessarily mean fat loss. Not every kilogram lost on the scale corresponds automatically to a kilogram of fat lost. Especially with rapid weight loss from crash diets or fasting, more muscle mass is often lost than fat, since muscle is broken down more quickly.
• Most of the hundreds of diets on the market promise fantastic results that often turn out to be myths. Rather than suffering for weeks and then experiencing the yo-yo effect, it is advisable to largely avoid sugary, fatty and heavily processed industrial foods.
• A balanced diet rich in whole grains, fruit, vegetables, lean protein and healthy fats can help improve your body fat percentage. Suitable foods include: lean meat, lean fish, nuts and seeds, tofu and soy products, vegetables, low-carbohydrate fruits (currants, blackberries, raspberries).
• Aim for an energy deficit of about 300-500 calories per day to reduce your body fat percentage. Be careful not to consume more calories than your body needs, as excess calories are stored as fat. A protein-rich diet can help prevent muscle loss. Protein powders are a useful option.
• The ketogenic diet is popular in bodybuilding to reduce body fat and preserve muscle. It emphasises a higher proportion of protein (50%) and healthy fats (35%) with reduced carbohydrate intake (15%). This promotes long-lasting satiety, especially with a fibre-rich diet. The low carbohydrate content forces the body to use fat stores as the primary energy source, aiding fat burning.
• Certain foods can boost your fat burning. In addition to grapefruit, chili and almonds, ginger is often seen as a natural means to speed up metabolism, as is guarana.
• Besides diet, beverages are also important. Sodas and alcohol should be avoided. Instead, opt for water and unsweetened herbal tea. Green tea, with its caffeine and bitter compounds, can be particularly beneficial for digestion. Be cautious with fruit juices: even without added sugar they can be calorie-dense.
• Ensure sufficient sleep and recovery to support your body during changes in body fat percentage and to avoid stress. Lack of sleep can increase appetite, particularly for unhealthy, calorie-dense foods. During sleep the body produces the hormone melatonin, which helps reduce cortisol, the stress hormone that can inhibit fat loss.
• Be patient and consistent, as changes in body fat percentage can take time.

Body fat is not just a number on the scale, but a multifaceted topic that significantly influences our health and wellbeing. By engaging consciously with our body fat and maintaining a healthy lifestyle, we can not only reduce our risk for various diseases but also gain a better understanding of our own bodies.