Maintaining a healthy body fat percentage is vital for preventing chronic noncommunicable diseases and promoting overall health. Metabolic health is not solely determined by body size. Slim individuals with high body fat percentages face similar risks of chronic noncommunicable diseases as those who are visibly overweight. This condition, often referred to as being “skinny-fat” or “metabolically obese normal weight” (MONW), describes individuals who appear lean but have a high body fat percentage, particularly visceral fat. This hidden fat can lead to similar health risks as those faced by visibly overweight or obese individuals.
Reviewed by Evans Mwaniki, PT
What is Body Fat Percentage?
Body fat percentage is a measure that indicates the proportion of fat in your body relative to your total body weight. Unlike body mass index (BMI), which provides a general estimation of body composition, body fat percentage offers a more precise understanding of how much of your weight is composed of fat. This metric is essential for evaluating health and fitness levels, as it directly correlates with the risk of developing various health conditions.
How is Body Fat Percentage Measured?
Several methods can measure body fat percentage, each varying in accuracy and accessibility:
- Skinfold Calipers: A common, cost-effective method that involves pinching the skin and measuring the thickness of the fat layer at various body points.
- Bioelectrical Impedance Analysis (BIA): A method that uses a small electrical current to estimate body fat by measuring resistance as the current travels through the body.
- Dual-Energy X-ray Absorptiometry (DEXA): A highly accurate technique that uses X-rays to differentiate between fat, muscle, and bone.
- Hydrostatic Weighing: A method where a person is submerged in water to measure body density and calculate body fat percentage.
- Body Circumference Measurements: Using measurements of the waist, neck, and other body parts to estimate body fat percentage through standardized formulas.
Why Body Fat Percentage Matters
Indicator of Overall Health
Body fat percentage is a critical indicator of overall health. While some body fat is necessary for normal bodily functions, excessive fat can lead to numerous health issues. Maintaining a healthy body fat percentage helps ensure that your body operates efficiently and reduces the risk of disease.
Risk Factor for Chronic Noncommunicable Diseases
Excessive body fat, particularly visceral fat (fat stored around the organs), significantly increases the risk of chronic noncommunicable diseases (NCDs). These diseases, which are not passed from person to person, include:
- Cardiovascular Diseases (CVD): High body fat percentage can lead to hypertension, atherosclerosis, and other heart-related conditions due to increased strain on the cardiovascular system.
- Type 2 Diabetes: Excess fat, especially around the abdomen, contributes to insulin resistance, leading to elevated blood sugar levels and, eventually, diabetes.
- Certain Cancers: Obesity is linked to a higher risk of cancers such as breast, colon, and pancreatic cancer due to the hormonal and inflammatory changes associated with excess fat.
- Respiratory Issues: High body fat percentage can lead to sleep apnea and other respiratory problems by constricting airways and adding strain to the respiratory system.
- Musculoskeletal Disorders: Excess weight puts additional stress on bones and joints, increasing the risk of osteoarthritis and other musculoskeletal issues.
The Skinny-Fat Phenomenon: Risks for Slim Individuals
Visceral Fat Accumulation
Not all slim people are metabolically healthy. This condition, often referred to as being “skinny-fat” or “metabolically obese normal weight” (MONW), describes individuals who appear lean but have a high body fat percentage, particularly visceral fat. This hidden fat can lead to similar health risks as those faced by visibly overweight or obese individuals. Visceral fat is stored around the organs in the abdominal cavity and is more metabolically active than subcutaneous fat (fat stored under the skin). Slim individuals may have low subcutaneous fat but still carry significant visceral fat, which contributes to metabolic health issues.
Lack of Muscle Mass
Muscle mass plays a crucial role in metabolism. Slim individuals with low muscle mass can have higher body fat percentages, even if they appear lean. Low muscle mass reduces the body’s ability to burn fat efficiently and regulate blood sugar levels.
Genetics and Hormones
Genetic factors and hormonal imbalances can predispose slim individuals to store fat viscerally rather than subcutaneously. Hormones such as cortisol (the stress hormone) can increase visceral fat accumulation, even in individuals who maintain a low overall body weight.
Metabolic Health Risks for Slim Individuals with High Body Fat Percentages
- Cardiovascular Diseases: Visceral fat is closely linked to cardiovascular diseases. It releases inflammatory cytokines and free fatty acids into the bloodstream, contributing to hypertension, atherosclerosis, and other heart-related conditions.
- Insulin Resistance and Type 2 Diabetes: Visceral fat disrupts the normal function of insulin, leading to insulin resistance. This condition prevents glucose from entering cells efficiently, causing elevated blood sugar levels and increasing the risk of type 2 diabetes.
- Dyslipidemia: Visceral fat produces inflammatory molecules and oxidative stress, which damage cells and tissues. Chronic inflammation and oxidative stress are underlying factors in the development of various NCDs, including cancer.
Maintaining a Healthy Body Fat Percentage
- Regular Physical Activity: Engaging in both aerobic exercises and resistance training helps reduce visceral fat and increase muscle mass. Activities such as brisk walking, running, cycling, and weightlifting are effective.
- Balanced Diet: A diet rich in whole foods, lean proteins, healthy fats, and complex carbohydrates supports metabolic health. Avoiding processed foods, sugary drinks, and excessive alcohol intake is crucial.
- Stress Management: Chronic stress increases cortisol levels, contributing to visceral fat accumulation. Techniques such as mindfulness, meditation, yoga, and regular relaxation can help manage stress.
- Adequate Sleep: Sleep is vital for metabolic health. Aim for 7-9 hours of quality sleep per night to support hormone regulation and overall well-being.
- Regular Health Monitoring: Regular check-ups and metabolic health assessments, including blood tests and body composition analysis, help identify risks early and enable timely intervention.
Conclusion
Understanding and maintaining a healthy body fat percentage is vital for preventing chronic noncommunicable diseases and promoting overall health. Metabolic health is not solely determined by body size. Slim individuals with high body fat percentages face similar risks of chronic noncommunicable diseases as those who are visibly overweight. By adopting a balanced lifestyle that includes regular exercise, a nutritious diet, adequate sleep, and stress management, you can reduce your risk of developing NCDs and improve your quality of life. Make informed choices and take proactive steps to monitor and manage your body fat percentage for a healthier future.
At Nairobi Fitness Consulting, we believe in treating the root cause of health issues, for both Normal Weight Obesity and Visible Obesity, rather than just the symptoms. We help you with obesity screening, early diagnosis, treatment and long-term exercise therapy training. Our Obesity Treatment Centre and Human Performance Institute are dedicated to helping individuals reclaim their health through a holistic and multidisciplinary approach.
Our teams include:
- Doctors: Medical professionals who diagnose and treat obesity-related conditions.
- Physiotherapists: Experts who design and prescribe exercise therapy training regimens that target visceral fat and improve overall metabolic health through consistent and guided physical activity to reduce body fat percentage and enhance physical fitness.
- Nutritionists: Specialists who create personalized diet plans to promote healthy eating habits, weight loss and overall health.
- Psychologists: Professionals who help clients address emotional and psychological barriers to health, providing the support for behavioral changes and address issues related to obesity and treatment adherence to maintain a healthy lifestyle.
This comprehensive approach ensures that all aspects of a client’s health are addressed, leading to more effective and sustainable outcomes.
