Scary body fat reading!!

in*the*red_6

Hi

Don't know if anyone can help me but today we bought a set of scales that calculate your weight, bmi and body fat!! Ok, I know at the moment I am overweight and have begun to eat more sensibly again...I need to lose about 10 pounds to get back within a healthy bmi range (want to lose more than this in the long-term but this is my first goal) but the thing that has worried me is my body fat reading which came up at a level that has put me only just outside the obese category! Now I admit I'm not a proper, regular exerciser but I am still a bit surprised because I do tend to walk when i can rather than using the car and my job isn't sedentary.

Anyway, I was wondering if anyone can advise the best type of exercise and the amount I should be doing to get back to within an acceptable body fat level? I struggle with running because I have bad knees but am going to try regular swimming and cycling. How much should regular exercise affect my reading? I'm worried that even when I have lost the weight I will still have a high fat % and that will still put my health at risk.

Thanks

Terrylw1

Hi,

As you lose the pounds your % will drop with it.

BMI is not the be all and end all because it's depends how it's been calculated. If it's a very simple calculation (more complicated versions can be found on the net) it may be very accurate. I know that I've been overweight in terms of BMI calculation depsite being within the average range in bodyfat %. The more muscle you have, you have more weight and it doesn't work for a BMI calculated by age/height/weight alone. Based on this type of BMI, any bodybuilder would be considered overweight despite being very fit and having ultra low bodyfat levels.

You bodyfat and water level % are important as they are more accurate than a basic BMI calcuation. Did you get a table of bodyfat/water levels? If not, I can add them to this post so you have a guideline.

The best exercises for dropping weight are always cardio ones. However, running is very difficult if you're unfit. Also, the impact on your knees is quite a bit so it's not for everyone. You can easily substitute it for something like twist stepping. Twist steppers also have monitors on for calories you are burning.

Swimming/cycling are very good as they are low impact on your joints.

There are others things you can do to help you get fit such as pilates which will help with flexibility and your joints.

Bodyfat %'s are a two ended sword. If you gain more muscle your bodyfat % drops even though you haven't lost any fat. This is because your lean muscle weight has increased. So, when monitoring your bodyfat you need to do it in terms of kg/lbs as well because you may gain a few pounds of lean muscle. So, whilst your bodyfat % has dropped you may not have lost as much as you think.

Also, gaining a bit of lean muscle is good - muscle burns fat. So, by adding a bit more, you burn more fat & carbs.

You need to watch you diet as well. Do both together and you will lose more whilst getting fit. You will feel much better too.

Good luck

PasturesNew

I had a bodyfat reading the other day. First ever.
It was after lunchtime and I weighed 135 pounds. 33% body fat!
So that is 45 pounds of me (over 3 stone) is fat.

I think you're supposed to have 10%? So that would make me 2 stone overweight, so I "should be" about 105 pounds... or 7.5 stone

Started the diet, sort of ... in a loose sense of the word ... 4 days ago
I will settle for 8.5 stone!

Terrylw1

Hi PasturesNew,

10% is very low.

The average for women is 23.1-28% fat/52.8-49.5% water (under 30), 25.1-30% fat/51.5-48.1% water (over 30)

Or men, 17.1-22% fat/57-53.6% water (under 30), 19.1-24% fat, 55.6-52.3% water (over 30)

10% is in the very low range.

Also, women need more than men and there is a level that is considered dangerous to go below. Whilst you can, it causes other problems with essential body functions that women need. So, if you intend to go really low, check with an expert or your GP as there can be problems.

Very low for women is <18.1% fat (under 30) or <20.1% fat (over 30)
Very low for men is <12.1% fat (under 30) or <14.1% fat (over 30)

These are guidelines I got with my scales and they are the same as another 1 I had. So, you may find an up to date 1 online somewhere.

Body composition plays a part, more lean muscle helps. I guess if you have very low lean muscle, you may need a lower bodyfat % to compensate.

in*the*red_6

Thank you ...

Terry it is good to hear that my percentage will go down as I lose weight *i will!*, I just need to get into the swimming and cycling then and will have a look into pilates, quite fancy giving that a go.

Snap Pastures new, 33% is the body fat reading I got too! A third fat! The figures in the book that came with the scales said that 34% + was obese I think the figures terry has given are slightly more forgiving so perhaps I will make it my aim to get below the 30% mark first (sadly I am over 30!).

robnye

whilst i agree that the bmi calculation is useful it can also be misleading.

i am 6ft 1 and weigh 19st - yes i have a little tummy..... but to get back to an 'accepatable' bmi value i would have to lose 4st.....20% of my current weight...... 17.5 is my ideal, but i would still be classed as 'obese'

Terrylw1

Hi Robnye,

Totally agree with you. I've been over my BMI even though my bodyfat was low. I was doing a lot of weights at the time and put o enough muscle to tip me over the BMI. It depends how BMI is calculated as there are more accurate ways to do it. The ones that you see on the net that just ask for height/age/weight assume that your muscle tone is average for your height so if you are muscular, you could out in the dangerzone!!!

Terrylw1

in*the*red wrote: »

Thank you ...

Terry it is good to hear that my percentage will go down as I lose weight *i will!*, I just need to get into the swimming and cycling then and will have a look into pilates, quite fancy giving that a go.

Snap Pastures new, 33% is the body fat reading I got too! A third fat! The figures in the book that came with the scales said that 34% + was obese I think the figures terry has given are slightly more forgiving so perhaps I will make it my aim to get below the 30% mark first (sadly I am over 30!).

Glad to help.

The last 2 ones I've had would put 33% in high for over 30 for a woman, but 35% for the very high which would fit more with obese I guess. Obesity has various levels and would require something better than the books with these scales to understand.

If you put a sensible diet in place with regular exercise 3-4 times a week, I bet you will notice a big difference. You also tend to get a bigger shift in the early stages, then it slows down as time goes by. So, you may lose a fair bit in the first month. Just don't go into yo-yo diets or you will feel worse.

There are tons of things out there from supplements to hypnosis (Paul McKenna) thesedays. I've used supplements that have meant I've lost 2 pounds in 2 days and I was pretty thin then! So, maybe you could supplement with something to speed it up. Just be very careful with that, maybe worth getting the exercise in first. Some supplements can be harmful to people with asthma/heart/blood pressure issues and burners can be unpleasant for some people too. The non thermo ones ar the most tolerable, I've heard CLA is good.

ginvzt

Terrylw1 wrote: »

Hi PasturesNew,

10% is very low.

The average for women is 23.1-28% fat/52.8-49.5% water (under 30), 25.1-30% fat/51.5-48.1% water (over 30)

Or men, 17.1-22% fat/57-53.6% water (under 30), 19.1-24% fat, 55.6-52.3% water (over 30)

10% is in the very low range.

Also, women need more than men and there is a level that is considered dangerous to go below. Whilst you can, it causes other problems with essential body functions that women need. So, if you intend to go really low, check with an expert or your GP as there can be problems.

Very low for women is <18.1% fat (under 30) or <20.1% fat (over 30)
Very low for men is <12.1% fat (under 30) or <14.1% fat (over 30)

These are guidelines I got with my scales and they are the same as another 1 I had. So, you may find an up to date 1 online somewhere.

Body composition plays a part, more lean muscle helps. I guess if you have very low lean muscle, you may need a lower bodyfat % to compensate.

I feel like I am obese!!!! Although I don't look that fat, I have huge boobs, and big tights (always had - something that runs in the family - every single woman on my mum's side has them). I 'm 164cm height and weight 84kg (!!!! - managed to put over 20kg in last 4-5 years, since I moved to UK).

I just got body monitor and it puts my fat at about 39-40%, but my water is never more than 43%!!!!! It doesn't matter how much I drink, it just doesn't go anywhere higher. Should I get worried about this????

sali_mali

I joined the gym the other day and had a body fat reading. I was 37% and the gym guy told me 35% was normal (as in top end of healthy)... I'm thinking something must have gone wrong somewhere? I am definately not obese, I'm only half a stone over weight! (I do have rather large boobs though if that makes a difference) Have I had a different sort of reading or is the gym guy just stupid?

It actually only occured to me after reading this thread that that would mean over a third of me is fat! Can anyone explain this?

surfsister

yes upto 26% is fine I had an awful shock a while back as my fat was 27% and I felt terrible until a fitness instructor told me ladies need more fat and actually up to 29% is fine.

My daughter who is 7 stone and stick thin had a reading of 21% so don't worry. What you need to do is keep active every day (sadly!)
eg get a pedometer and walk 10k steps a day and if you haven't go for a walk.
cycle or go for walks
do light weight exercises at home with cans of beans
And cut down on fat eg cheese/butter/fatty meat#
aslo drink more water to fill yourself up.

I tried all these after the shock reading and now i'm much better.

Also you can get a card at Boots to weigh and get fat measurements if you don't have scales that do this.

If you're 33% I shouldn't worry too much. hug for you

Perhaps we should start fun walks/exercise to dvds with local mse'rs!