This is an automatically translated article.
The article was professionally consulted by Doctor Vo Ha Bang Suong - Doctor of Medicine - Department of Medical Examination & Internal Medicine - Vinmec Phu Quoc International General Hospital. The doctor has more than 15 years of experience in the treatment of internal diseases.In today's society, in order to have a healthy and balanced body, the first thing is to determine the amount of body fat. There are many ways and tools to calculate the ideal body fat ratio for men and women.
People with a lot of body fat - regardless of their weight - may have a higher risk of early death than those with a low percentage of body fat, a new study suggests.
In contrast, people with a high body mass index (BMI) - a measure of weight related to height, often used to assess obesity - was not associated with an early mortality rate.
The investigators say these findings support the idea that BMI is a rather crude measure that may not reflect a person's body composition, or be a good indicator of health.
A person with large muscle mass, for example, may have a high BMI and, technically, falls into the "overweight" category, explains researcher Dr. William Leslie. So the relationship between body size and health has more nuances of meaning than what appears on a health scale, says Leslie, professor of medicine and radiology at the University of Manitoba, in Winnipeg, Canada. , said. "It's important to be satisfied with your body fat percentage rather than your weight," says Dr. Leslie.
The findings, published online March 8 in the Annals of Internal Medicine, may offer an explanation for the so-called "obesity paradox". This finding addresses a counter-intuitive pattern that has been seen in several studies: Overweight and moderately obese people with heart disease or other chronic conditions tend to live longer than lean people with low levels of weight. similar illness.
But those studies are often based on BMI, Dr. Leslie explained. A higher BMI could be due to better muscle mass and fitness, or less weight loss due to a chronic disease - as opposed to some of the protective effects of body fat, he added.
In one study, the team of Dr. Leslie looked at data on more than 54,000 adults, mostly in their 60s, who had undergone DXA scans to measure bone density. The results of bone density measurement also allow an estimate of a person's body fat percentage.
Research shows that people with large amounts of body fat are likely to die in the next four to seven years. 20% of men have at least 36% male body fat. And those with a higher percentage of body fat were 59 percent more likely to die than men with body fat between 28 percent and 32 percent - according to the group average.
According to research, there is a slight difference in women. However, those with a high percentage of body fat – about 39% of body fat or higher – had a 19% higher risk of death, compared with women with a body fat percentage between 30% and 3. 34% (medium group).
In contrast, those with a BMI high enough to put them in the "obese" group did not show an increased risk of death. And they're actually less likely to die than people with a BMI lower than 24 or 25, Dr. Leslie pointed out.
In older people, a lower BMI may reflect impaired muscle mass. Another researcher agrees with this idea. "I think these findings help clear up some of the confusion surrounding the obesity paradox," said Rebecca Shenkman, director of the MacDonald Center for Obesity Prevention and Education at Villanova College of Nursing in Pennsylvania.
More importantly, Dr. The findings highlight the limits of BMI as an indicator of health, says Rebecca. We really need to be more careful when we study what's going on in our bodies.
And it's not just a matter of body fat, she notes. The level of exercise is also important: Studies have found that people who stay fit through exercise live longer than those who don't exercise regularly - even if they are overweight. weigh.
Eating healthy and exercising regularly is more important than being thin, Dr. Rebecca said. Dr. Leslie also made a similar point. In our society there is a view that being overweight is 'bad'. But health is more than just a number on your health scale.
See also: 8 best ways to burn calories and lose fat
Tỉ lệ mỡ cơ thể bao nhiêu là lý tưởng?
1. What is the ideal body fat percentage?
“No number” is a perfect picture of your personal health. The way you treat your body and mind is better than the stats.However, we live in a time when doctors and professionals always need to use charts, data and other measurements to create a standard definition of health. That's why your doctor or health care provider will often chart your body mass index, or BMI, during routine exercise.
While BMI and other measurements like body fat percentage meet the needs, it's important to remember to be active and choose the foods you eat – these are factors that influence your overall health.
With that in mind, think of BMI and body fat percentage as just one way to assess and track your weight and overall body composition.
2. How to calculate body fat
When it comes to measuring body fat percentage, there are several methods used that are quite expensive but not very accurate. Includes:Dual-energy X-ray absorptiometry (DXA) Hydrostatic balance Atmospheric measurement (Bod Pod) 3-D body scanner Skinfold Calipers – caliper method of measuring body fat
Almost Most of us can't implement the methods listed above on our own. That's why using skinfold calipers to assess body composition is so popular.
With this method you can measure your own body fat or have a certified trainer or other trained professional take the measurements and calculate your body fat percentage.
Of the two options, having a trained expert handle the information will give a more accurate result.
If you plan to use the Skinfold method frequently to measure progress, try to have the same person take the measurements each time. This may increase the validity and reliability of the results.
3. Other methods
If finding a trainer or taking your own skinfold measurements isn't your thing, there are a few other ways you can monitor your body fat at home.The method of using bioelectricity to measure body circumference and measure body fat are two methods you can do yourself.
While not as accurate as skin measurements taken by a trained professional, these methods do have some value and can be a useful tool when monitoring health progress .
3.1 Ideal Body Fat Ratio for Women BMI calculation is based solely on your height and weight, not taking into account female or male factors. That said, there are differences between men and women when it comes to body fat percentage ranges.
Female body fat percentages fall into several different categories. Some charts will divide percentages by category, such as athlete and acceptable range, while others range by age.
The American Council on Athletics (ACE) has the same body fat chart as the adult BMI chart because it doesn't factor in age and the classification is as follows:
With that in mind, the ACE chart gives the following ranges for men:
Many doctors use the results to help categorize body weight as follows:
Underweight Normal or healthy weight Overweight Obesity Each category corresponds to the following BMI ranges, according to the Centers for Disease Control and Prevention and disease prevention (CDC):
For example, the CDC's BMI calculation is appropriate for adults 20 years of age and older.
If you're under 20, the CDC also has a BMI percentage that works for people 2 to 19 years old.
See also: Breathe properly to lose belly fat
3.4 Problems with calculation If you use BMI and body fat measurement as a tool to help you track your health progress , you will get better results.
In other words, instead of losing weight, you can try to boost your health by fueling your body with nutritious foods and doing some form of exercise as part of your routine. familiar everyday.
This mindset can help you understand and accept the problems and limitations of BMI and body fat percentage.
BMI limits
When it comes to BMI, the fact that this calculation does not distinguish between lean muscle and body fat often leads to confusion and frustration when discussing very healthy, but overweight people. high body mass.
For example, a muscular athlete may have a higher BMI due to extra lean mass and thus this calculation could be classified as overweight or obese.
Meanwhile, people with a lower weight and a much higher body fat to body mass ratio can fall below normal to healthy levels.
Plus, BMI does not discriminate by sex, age, or ethnicity, so it may not be a suitable calculation for everyone.
Limiting body fat percentage
On the other hand, body fat percentage also has its problems and limitations. If you use the skinfold method, but don't have a skilled professional to take the measurements every time, you may see different results.
Also, even if the same person takes measurements each time, if they are an inch or two apart where they took the skin, the results may not be reliable.
When you should talk to a Professional
Tracking your body fat percentage is one way to measure progress when you're trying to lose weight or increase lean muscle mass. However, eating healthy and staying active is what you need to focus on the most.
If you have any questions or concerns about your BMI or body fat percentage, consider speaking with your doctor, certified personal trainer or registered dietitian. . They can help you understand your individual results and work with you to design a plan that fits your needs.
Periodic health check-ups help to detect diseases early, so that there are treatment plans for optimal results. Currently, Vinmec International General Hospital has general health checkup packages suitable for each age, gender and individual needs
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Health checkup package Diamond Health Checkup Package Vip General Health Checkup Package Special General Health Checkup Package Comprehensive General Health Checkup Package Standard General Health Checkup Package Patient's examination results will be returned to your home. After receiving the results of the general health examination, if any diseases are detected, they need to be examined and treated intensively.
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Article reference source: webmd.com, healthline.com
