In non-obese individuals there is an average of 25-30 billion fat cells. The very obese have around 260 billion fat cells and are 35% greater in size. So how fat is fat?
Men: Greater than 20% body fat, you are considered overweight. Greater than 30% body fat you are considered obese.
Women: Greater than 30% body fat, you are considered overweight. Greater than 40% body fat you are considered obese.
HOW DO I KNOW WHAT MY BODY FAT LEVELS ARE?
There are a few different ways to determine body fat levels.
The Body Mass Index (BMI).
This is one method that is popular but can be misleading due to individual differences in people.
(Weight in kg)
BMI = --------------- Calculate yours now! BMI = ----------- = %
(Height in m
2)
Go to
http://www.mydr.com.au/tools/bodymass.asp to check yours out.
Body Fat Calipers
These are the most reliable way to determine your body fat percentage. You will need to visit a health professional to get yours assessed. There are differences in your choice of tables that are used to gain results.
Bioelectrical Impedance
Bioelectrical Impedance is another method of assessing body fat percentage. The main advantage of this method is its generally easy to use and fairly reliable.
The laying down of fat cells occurs at a few critical times in ones life.
1) Last Trimester of Pregnancy; If mum increases her weight there is a good chance the child will also be fat. Breast-feeding is better for children; the quicker the child is put on solids the more fat they will have.
2) First Five Months; Bodyweight, fat weight and fat cell size increase. Fat cell number increases in 6 -16 weeks. At week 16 there is maturity and the actual fat cell number stops. The weight and size of the cell now increases.
3) In the next 10 years the fat cell size increases gradually.
4) From around the age of 10 years, we will go through approximately three growth spurts. It is during these growth spurts that it is thought we can increase the number of fat cells. At any stage in life we can increase the fat cell size. It all depends on our lifestyle.
WHY DIETS DON’T WORK
It has been proven that dieting in the long term does not work. Most diets are so different from normal eating habits that the body has no hope of adapting to the rapid change. Once normal eating patterns resume so do the fat cells. Whenever the body is starved of food it responds by saving the fat store, which are critical for survival! It will eat away muscle and result in a lower metabolism. Most diets restrict carbohydrates. Carbohydrates are stored within the body as glycogen, inside the muscle, as a fuel source. Every gram of glycogen is stored with 2.7 grams of water. Most people have around 3.5kg of glycogen and water stored in their bodies. This is the rapid weight loss people tell you about when they are on diets. If the diet continues the body will lack sufficient carbohydrate to provide glycogen so it breaks down its muscle tissue to provide glycogen. It protects its store of fat, which is essential for life. We now have a body with less muscle mass, which therefore lowers our metabolism (The rate at which the body runs. It is the energy required for processes, which keep the body going). So we now burn up less calories and store more fat. Whenever the diet is stopped and we resume normal eating habits, the body puts back on all its glycogen stores, water and extra fat. This is because we have a lower metabolism due to less muscle mass. This now allows the body to store more fat. Women who have a history of dieting gradually get fatter and fatter.
WHAT CAN I DO?
1) The first thing is EXERCISE. One of the greatest benefits of exercise is it allows you to build up more lean tissue. This burns up more calories/kilojoules because muscle is metabolically more active. In other words you increase your metabolism.
2) If you are exercising during your growth spurts, and are burning up more energy, you will not lay down as many fat cells. This means you wont have as many to fill up and will therefore not be as fat. If you are starving yourself, during your growth spurts, the body will still lay down fat cells (a lot more) to keep itself healthy.
3) More lean tissue means you look better. You will not be flabby, saggy, wobbly or have cellulite. Cellulite is only fat anyway; people give it a fancy name to sell products that don’t work.
4) Don’t miss BREAKFAST. Eating food also increases your metabolism. This means it wakes up your sleepy, slow metabolism and gets it firing right from the word go. It also means that you have fuel and energy to use during the day instead of burning up muscle tissue. But it has to be a healthy breakfast, no doughnuts and coke, a low fat cereal, milk, fresh fruit and toast.
5) Eat right. Garbage in - garbage out! Eat by following the healthy diet pyramid. Cut down those fats. Intake of foods high in fat and sugar store straight on the body as fat. Examples of these foods include; chocolate, cakes, sweet biscuits, ice cream and most deserts. You don’t have to cut out these luxuries altogether, just restrict them for special occasions.
6) When your hungry don’t snack on junk food. Eat fresh fruit or vegetables as a replacement for your junk food.
7) Ask mum to cook and buy healthier. That means less fried foods such as chips (both hot or packet), fried fish, fried meat or fried vegetables. Show mum the healthy diet pyramid and stick a copy on the refrigerator.
8) Don’t eat as much fast food such as; pizza, Kentucky fried or McDonalds. Sure it’s nice now and then but restrict their consumption to when you go out or special occasions.
9) If you haven’t exercised don’t eat incorrectly or you will pay by either laying down more fat cells or filling up your existing fat cells. Reward yourself with your favorite food if you have exercised enough to earn it. This means being honest with yourself and learning to exercise at least 3 times a week for at least 20 minutes.
10) Whatever you do don’t diet. Eat sensibly, exercise and you will find your weight will control itself.