While stepping on a scale can help you track your weight loss progress, there’s no doubt that you should also be asking questions like ‘What is a healthy body fat percentage?’ or maybe ‘How much body fat is healthy?’ This way, you can stay on top of your body composition and even how you feel.
Most men in Australia would be keen on building muscle and losing weight to look better for a special event. But, without the proper guidance, the same people can receive outdated, faddish, and even counterproductive information regarding the ideal body fat percentage in Australia.
What’s great is that you won’t have to deal with any of that confusion as you’ve just landed here at Mosh. We’re an online telehealth platform with doctors that can give you personalised diet advice or prescribe weight loss shakes or other evidence-based treatments, if necessary.
Scroll through Mosh today and find out how our hands-on service can benefit you!
Body fat is a type of tissue that stores energy in the form of lipids. It is found in various parts of the body, including the abdomen, hips, thighs, and breasts. Fat tissue is composed of cells called adipocytes,[1] which store triglycerides (a type of lipid). These triglycerides are broken down and used by the body for energy.
Body fat is essential for the body to function properly. It helps to insulate the body, protecting vital organs and tissue structures. Additionally, body fat also provides a source of energy and helps absorb physical shock. However, too much body fat can lead to obesity, which can increase the risk of health problems such as heart disease, diabetes, and high blood pressure.[2]
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In order for you to answer ‘What is a healthy body fat percentage?’ and other questions like ‘How to lose fat?’ you must first understand what body fat percentage is and how it can work to your advantage.
A body fat percentage is a form of measurement used to estimate the amount of fat you’re carrying in your body. This is relative to your total body weight, so you’d also be able to figure out how much muscle mass you have in comparison to the visceral and other types of fat you have.[3]
For that reason, you can use this measurement in conjunction with the number on your weighing scale. Keeping track of these figures will help you see which strategies are helping you in your weight loss journey.
Since you’ve been thinking about ‘What is a healthy body fat percentage?’ chances are you’re asking ‘How is body fat calculated?’ as well. In physical clinics, there are advanced machines that can give you an accurate reading, but at home, you can either use a body fat caliper or a standard measuring tape, among other methods.
- Body fat caliper
Gently grab and clamp the folds you have on your chest, abdominal, suprailiac (adjacent to the hip), midaxillary (right below the armpit), tricep, subscapular (top left or right portion of your back), and thigh area. Note down the figures the calliper gives you and input them on a body fat percentage calculator. - Measuring tape.
If you don’t own or want to purchase a body fat caliper, you can use measuring tape as an alternative. First, you have to weigh yourself on a scale and then find the circumference of your waist using the tape. After that, you can key in the data on a body fat percentage calculator.
Now you’re familiar with two of the most common and optimal at-home measuring methods, you should be looking for a range of 10% to 31% for women and 2% to 25% for men[4] when tackling the topic ‘What is a healthy body fat percentage?’ For more insight and a personalised assessment, feel free to reach out to us at Mosh and consult with one of our doctors.
It’s important to know your body fat percentage, as it can help you learn how to lose weight, better understand your overall health, and achieve personal goals in the realm of physical fitness or aesthetic appearance.
With the answer to ‘What is a healthy body fat percentage?’ in mind, you’ll know if you have a suitable composition or if you’re carrying a concerning amount of excess fat. As such, you can make an informed decision and adopt important lifestyle changes to feel and look better. This could include a variation in your diet or maybe additions to your exercise routine.
At Mosh, we can provide personalised advice based on the medical history you share through our online questionnaire. We’ll assess your situation and give you comprehensive advice through private video conferencing, phone calls, or text messages.
You should make it a point to keep the topic ‘What is a healthy body fat percentage?’ in mind, as going over the ideal limit will surely come with consequences. As mentioned, those who have a higher body fat percentage are at greater risk of mortality or developing serious health conditions like diabetes and heart disease.[5]
However, in less serious cases, an excess amount of body fat isn’t life-threatening but can potentially progress into more weight gain. It could even hinder you from burning calories at an efficient rate, thus making it more difficult for you to get fit.[6]
That’s why, when you’re ready to maintain or reach a good body fat percentage and make strides towards better physical health, you can reach out to us at Mosh. We’ll provide you with the medical assistance you need and some common steps to lose weight.
Seeing that you now know more about topics like ‘What is a healthy body fat percentage?’ you can use this knowledge and learn how to lose weight fast. All you have to do is take into account your nutrition and physical activity levels. If further options are needed, you can even keep an open mind when it comes to other supplemental treatments.
Food and diet
If you’re looking to get as lean as possible, then you should pay closer attention to which food is good for weight loss. For a shredded physique, it’s not enough that you count your calories and remain in a deficit; you should also balance your macro nutrient split (protein, fat, and carbohydrate ratio) for better results.[7]
Exercise
In addition to your nutrition, you should also know how to exercise for weight loss. Physical activity can help you lose fat, as you’ll be able to burn excess calories before your body stores them[8] .
At the same time, you can work on gaining muscle mass so that you can expend more calories while you’re in a rested state[9] and lower your risk for medical conditions like diabetes, heart disease, and of course, obesity.[10]
Evidence-based treatments
Last but not least, we at Mosh have a multifaceted approach that allows us to recommend a suitable treatment only if your specific situation calls for it. We can answer questions like ‘What is a healthy body fat percentage?’ and more, give you personalised advice you can implement into your lifestyle, and if necessary, recommend a plan for your unique needs.
In fact, we have a subscription service that can conveniently deliver your first package and subsequent top-ups whenever you run out. Join our health-forward community at Mosh and take advantage of our online telehealth platform for a service that covers the whole of Australia!
