Does body fat percentage matter? Ways to maintain healthy body fat

Body fat percentage may not be something you think about every day, but it's actually very important to your overall health. You see, your body fat percentage is more than just your appearance: it's closely related to how your body functions and your risk of getting sick.

Let's analyze it.

First of all, your body needs some fat to function properly. It helps keep you warm, stores energy for when you need it, and even helps regulate hormones. But too much fat, especially that surrounding the organs, can cause big problems. It is linked to serious diseases such as heart disease, diabetes and certain types of cancer.

So how can you keep your body fat percentage in a healthy range? Dietitian Amreen Shaikh, Chief Dietitian, Wockhardt Hospitals, Mumbai Central, shares some of her insights:

1. Balance dietFocus on a diet rich in whole foods, including fruits, vegetables, lean proteins, and whole grains. Limit your intake of processed foods, sugary drinks and saturated fats. Ensure a calorie intake that aligns with your energy expenditure to avoid excessive weight gain.
2. Portion controlBe mindful of portion sizes to avoid overeating. Eating slowly and paying attention to hunger and satiety cues can help regulate food intake.
3. Regular exerciseIncorporate aerobic exercise (e.g., jogging, swimming) and strength training into your routine. Cardio activities burn calories, while strength training builds muscle, which can speed up your metabolism and help you lose fat.
4. HydrationDrink an adequate amount of water throughout the day. Sometimes the body can mistake thirst for hunger, leading to unnecessary calorie consumption.
5. Adequate sleepLack of sleep can disrupt the hormones that regulate appetite, which could lead to weight gain. Aim for 7 to 9 hours of quality sleep per night.
6. Stress managementChronic stress can contribute to weight gain, especially in the abdominal area. Engage in stress-reducing activities, such as meditation, yoga, or deep breathing exercises.
7. ConsistencyHealthy habits are more effective when they are practiced consistently over time. Rapid changes or extreme diets are often unsustainable and can lead to a cycle of weight loss and regain. Keeping an eye on your body fat percentage can help you stay on track and make lifestyle adjustments if necessary. But remember, it's not just about looking good, it's about feeling good and staying healthy in the long term. So, take care of your body, feed it properly, move it frequently, and give it the rest it needs. Your future self will thank you!