TOP 6 FOOD NUTRITION TRENDS THAT HELP LOWER BODY FAT PERCENTAGE IN 2023
As the new year begins, it's a great opportunity to focus on your health and wellbeing. Caring for your body, including paying attention to your body fat, is an important aspect of overall health.
What Is Body Fat?
Body fat is a type of tissue in the human body that is composed of fat cells (adipocytes) and stored energy in the form of lipids. It serves several important functions in the body, including insulation, cushioning, and energy storage. The amount of body fat an individual has is influenced by a variety of factors, such as age, gender, genetics, and diet.
What Is Body Fat Percentage?
Body fat percentage is a measure of the amount of fat present in your body as a percentage of your total body weight. It is an important indicator of overall health and fitness, as having too much body fat can increase the risk of chronic diseases, while having too little can lead to malnutrition and other health issues.
Smart scales typically use bioelectrical impedance analysis (BIA) to estimate body fat percentage. This method works by sending a weak electrical current through the body and measuring the resistance that the electrical current encounters. Since fat is a poor conductor of electricity compared to muscle and bone, the electrical resistance is higher in people with higher body fat percentages.
What Is A Healthy Body Fat Percentage?
First, it’s important to know that healthy body-fat levels are different for men and women. Basically female bodies need more fat to maintain a good hormonal balance, as well as healthy and regular menstrual cycles. Females tend to have 6-11% more body fat than males.
And the levels of body fat that are considered healthy for men and women can also vary, depending on a number of factors such as age, fitness level, and overall health. In general, the following ranges are considered healthy for adult men and women:
It's important to keep in mind that these ranges are generally based on WHO guidelines and that individual circumstances can affect what is considered a healthy body fat percentage. For example, athletes may have lower body fat percentages than the average person, while older individuals may have higher body fat percentages.
The American Council on Exercise (ACE) provides a body fat calculator based on skinfold measurement for you to have a simple and quick look of your body fat percentage. But it's best to consult a healthcare professional for a personalized assessment of your body fat levels and to determine what is considered healthy for you.
Top Nutrition Trends For You To Lower Body Fat Percentage
Here are a few nutrition trends that may help lower body fat percentage in 2023:
Plant-based diets: Plant-based diets that are high in fiber and low in saturated fat have been shown to be effective for weight loss and reducing body fat.
Intermittent fasting: Intermittent fasting is a pattern of eating that involves alternating periods of fasting and eating. This eating pattern has been shown to be effective for reducing body fat, improving insulin sensitivity, and promoting overall health.
High-protein diets: High-protein diets have been shown to be effective for reducing body fat and preserving muscle mass. Protein also helps to keep you feeling full, which can help to prevent overeating.
Mindful eating: Mindful eating involves paying attention to your food, your body, and your emotions while eating. This can help to prevent overeating and promote weight loss by helping you to recognize when you are full and satisfied.
Meal prepping: Meal prepping involves preparing your meals in advance and can help you to stick to your diet by providing you with healthy, convenient food options.
Fermented foods: Fermented foods such as kefir, kombucha, and sauerkraut are high in probiotics, which have been shown to promote gut health and potentially aid in weight loss.
It's important to keep in mind that while these nutrition trends may be effective for some people, everyone's body is different and what works for one person may not work for another. It's best to consult with a registered dietitian or a healthcare professional to determine what eating patterns and habits may be best for you and your specific health goals.
By taking care of your health and paying attention to your body fat, you'll be setting yourself up for a happy and healthy 2023.