I just had a skin fold test done though, and apparently my percent body fat is still 31.96%. From what I've read online, that seems to still be in the obese range. What does this mean, am I obese? I am 5'3" and 25 years old. According to a BMI chart, my healthy weight range is 113 lbs to 141 lbs.
I'm confused about how to interpret this information, and feeling really discouraged. I would appreciate any information. Thank you!
4 Simple Tips On How To Lose Weight
Recommanded Answer:
Forget about percent body fat. It's meaningless to you because, if you're like most of us, you're only interested in how you look and how you feel and those variables are not about a number.
If you looked at the Wikipedia article, you probably saw the descriptions of weight going from average to obese. That's a rather poor way to describe body fat. There should be an overweight in between those, IMO.
Women should have at least 16% body fat to be healthy. That's the minimumm...the "essential" body fat percentage. You're only twice that which is not a lot depending on your soma (body) type. Some women can look and feel great with 30% body fat because of how the adipocytes (fat cells) are distributed throughout their body. Others, however, look more "skinny fat" and much less appealing at 30%.
So, let your mirror be your guide.
And, if you want to continue to lose, stop running and start building muscle.
Don't run for fitness alone. Run marathons if that's your thing but don't run without a good reason because running is high impact and repetitive and that means risking problems if you run long distances for a long time. Running contributes to or causes shin splints, repetitive motion stress fractures, ACL strains or separations, early onset osteoarthritis, and much more. And, then there's this........
In this book --> http://www.bodybyscience.net/home.html/?… the coauthors make the following assertion.
"The scientific literature is filled with data that strongly make the case that long distance runners are much more likely to develop cardio-vascular disease, atrial fibrillation, cancer, liver and gallbladder disorders, muscle damage, kidney dysfunction (renal abnormalities), acute microthrombosis in the vascular system, brain damage, spinal degeneration, and germ-cell cancers than are their less active counterparts."
Each assertion is footnoted. They're making the point that most people have "cardio" all wrong and don't really understand how to train to be fit.
And the problems continue...
http://www.kneeclinic.info/knee_sports_injuries_running.php
http://running.about.com/od/illnessesandrunning/ss/embarrassing.htm
With muscle, you get these benefits.
• Stronger bones & increased mineral density (osteoporosis protection)
• Stronger body & musculature (improved protection from injury)
• More robust organic and systemic fitness (more survivable in crisis)
• Improved cardio-vascular function (better than "cardio")
• Higher basal metabolic rate (~5-50 cal/day/pound of muscle)
• Easier fat loss (more efficient lipid consumption)
• Greater calorie consumption (prolonged afterburn)
• Supports body sculpting (hypertrophy)
• Slows natural loss of muscle mass (sarcopenia) over age 30
• Minimal wear & tear
Good luck and good health!!
♠
PS: Here are some good websites you may find useful.
• A MUST FOR DIETERS http://www.freedieting.com/
• BEST DIET TOOL ON THE WEB http://www.myfitnesspal.com/
• BEST FOODS FOR YOU http://www.choosemyplate.gov/index.html
• NUTRITION DOT GOV http://www.nal.usda.gov/food-and-nutrition
- Forget BMI. It doesn't take into account where the weight is coming from (muscle, fat, water etc). Body fat% is a much better way to tell if your healthy. A body fat% of 32 is high. 30% is acceptable but most women want 18-25%. You need to work your muscles to reduce body fat. You shouldn't feel discouraged. Your better off where you were and you just got a bit more work to do.
- You are not obese, but your body fat % is just a tad on the high side. I'd say, being only 132lb, you probably need to replace fat with muscle mass more than anything. This can be achieved through weight training coupled with a high protein diet. Hope this helps.
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