Comments on: How Much Body Fat Should I Have? Health Science Communicator Tue, 21 Sep 2021 01:13:31 +0000 hourly 1 By: Nesreen Tue, 29 Dec 2020 11:49:59 +0000 In reply to Dr Bill Sukala.

Appreciate your kind support 🙂

thank you so much

By: Dr Bill Sukala Mon, 28 Dec 2020 01:34:11 +0000 In reply to Nesreen.

Hi Nesreen,
Thanks for your comment and the additional details. As a “general” rule, the higher your body fat, the greater your potential health risk. While you’re still young and your blood biomarkers are still within normal limits, then you have time to make changes. The problem for some people is that once their body fat causes health problems, it can be difficult to reverse them. So right here and now, you’re on the better side of the equation.

Regarding the keto diet, while you might initially lose weight early on, I do not believe this diet is sustainable over the long-term (1 year, 3 years, 5 years and beyond) because you cannot remain indefinitely in ketosis for the rest of your life. I would recommend looking into a more Mediterranean style of eating which is high in nutrient-dense fruits and vegetables, monounsaturated fats, lean meats etc, and will deliver a much more nutrient rich diet than the so-called “keto diet” (which is just a new trendy brand name for the same old tired high fat/protein diet that has been around forever). I would recommend visiting a university-qualified dietitian that can help you develop healthy eating strategies that are grounded in science and are sustainable over the long-term.

Exercise is also an important cornerstone for helping to improve your overall metabolic health. You will hear idiots on social media and on quack websites say stupid things like “exercise doesn’t help with weight loss.” But this is a naive view that ignores mountains of epidemiological evidence that shows exercise has a vast number of health benefits beyond just body weight as a single health biomarker.

In general, my recommendation is to focus on being as healthy as you can on the inside first and then you will find that your body weight will come into line naturally on its own. Society’s fixation ONLY on body weight and appearance is a problem and ignores the value of being healthy on the inside (i.e., your blood sugar, blood pressure, etc). Please be sure to work with your medical management team over time to monitor your blood chemistry and ensure that everything is moving in the right direction.

Hope this helps.
Kind regards,

By: Nesreen Thu, 24 Dec 2020 08:31:54 +0000 In reply to Dr Bill Sukala.

already I made full checkup
my blood sugar and pressuer is ideal
my lipid profile ideal
kidney function liver function ideal
vitamin D 83
no any deficiency in any minerals or vitamin
I am following Keto Diet from 6 months.
I had H pylori but now I am Ok .
only my concern is is 40% body fat is too mcuh .. and is there is any advise plz?

plus I started doing exercises and taking Amino acids since my protein and creatinine is low .

thank you so much for your reply <3

By: Dr Bill Sukala Tue, 22 Dec 2020 04:48:34 +0000 In reply to Nesreen.

Hi Nesreen,
I cannot tell you if you’re healthy just by body composition numbers. Body composition (how much muscle and fat you have) is only one single biomarker of health. If you’re concerned, the best course of action is for you to make an appointment with your doctor and have a physical health screen conducted. The reason for this is that it is possible to carry body fat and be healthy on the inside (i.e., normal blood pressure, normal blood sugar). So it’s not always a simple case of “too much fat = unhealthy.” It really depends on the individual and their overall lifestyle habits. Bottom line: I would suggest that you not get too fixated ONLY on body fat and muscle, but look at the big picture. Once you have a health physical completed, at least then you will have some concrete starting numbers to work with and then you can make a plan (i.e., making healthy changes to your exercise, eating habits, reducing stress, etc).

Hope this helps.

Kind regards,

By: Nesreen Mon, 21 Dec 2020 07:35:00 +0000 I am Female 32y old
height 1.65 m
weight 58 kg
fat weight 22.376 kg
lean weight 33.619 kg
android 34.8%
gynoid 47.2%
A/G ratio .74
BMC 2.657
tissue fat % is 40%

I need your advice plz ,as you are the only doctor with logic thoughts .

I am in good health ? should I gain more muscles and lose fat ?

any advice plz.

By: Dr Bill Sukala Tue, 09 May 2017 02:29:00 +0000 In reply to Claire.

Hi Claire, Yep, you make a good point. Everyone is a bit different, but after running countless dexa scans on athletic women, I can tell you one thing’s for sure. There are a lot of really ripped women out there with anomalously low body fat who can barely remember when their last menstrual cycle was. So whilst they might be the Instagram muses for many aspiring female bodybuilders and figure competitors, there is an unspoken downside to it all that is often ignored (oftentimes wilfully). The threshold at which a woman loses her menstrual cycle varies from person to person, but it’s important for each woman to know where that line is. As for the sumo wrestler, not sure. I haven’t seen that study! Thanks for taking the time to leave a comment 🙂

By: Claire Mon, 08 May 2017 11:56:00 +0000 If I workout and play outside I end up with a great, lively body, with 20%body fat. And the way I prefer it to look eg athletic. But medium term anything below 22% halts my she-flows (aka menstrual cycle ) and long term I discovered that it’s deficit that stresses other hormonal systems including adrenal andthyroid. RED-S is an easy trap to fall into. If you are not a competitive athlete, and just like moving your body for fun, then you may not realise you need to eat like an athlete. Many female athletes welcome a loss of menstrual cycle but don’t realise the long term effects.
I saw a news report saying that sumo wrestlers can be healthy because they overeat but also exercise, and that causes adipose but visceral fat. Not sure of the validity!

By: Dr Bill Sukala Fri, 20 Jan 2017 02:38:00 +0000 In reply to Alison.

Hi Alison,
You’d be correct. The different methodologies can give massively disparate results. I’ve taught exercise physiologists and personal trainers all the different testing modalities and have had each student measure all their classmates and then I plotted them in a spreadsheet and graph to show how much of a difference there is between assessors. It’s huge. At least with DEXA, provided proper protocol is followed, we tend to see more intrasubject accuracy and reliability. But if you really want 100% accuracy, then cadaver dissection is the way to go. But unfortunately you don’t get many volunteers for that!

By: Alison Thu, 19 Jan 2017 11:41:00 +0000 All forms of bodyfat percentage measurement currently being embraced by fitness professionals and enthusiasts are actually highly variable and potentially wildly inaccurate at the individual level. DEXA is not purely empirical, contrary to common belief. It too relies on a predictive algorithm that assumes your most likely fat mass for your age and gender (ie. according to general norms).

By: Anna Wed, 31 Aug 2016 04:50:00 +0000 Hi, in answer to Lisa;
I’m 49 work a mad schedule in the corporate world of 12-18 hours a day, need very little sleep but made a point a taking 3 hours a day for me. I work out 5-6 times a week mostly weight (hate cardio although I would do a weekly spinning class) and over the last year decided to reshape my body from OK to really good!
I’m 1.75m and my weight fluctuates between 55 and 58.5kg with a body fat mass around 22%. On paper not bad in reality felt flabby and out of shape.
I worked in 2 things diet and training. I started with dietician to make sure I would not do anything crazy and get in the right path and then made it fit for me.
I increased the amount of lean protein (egg white omelette, fish, little meat, low fat protein-whey impact isolate unflavoured), kept loads of green veg, added fat to my diet (avocado, nuts), always been super low carbs, few berries and chocolate every day (can’t live both out my super dark few squares), virtually no alcohol champagne on Friday! Skinny cappuccino and tea are on every day!
I changed my training to heavier weights with less reps (don’t want bulk) and working out with an ex body builder who controls my posture and counts the rep (he does not take no or I can’t as an answer).
In short after one year I have not lost weight, I’m now 57kg but my body fat has dropped to 7.5% my body is pure lean muscle does not look skinny or over muscular and the last full medical checkup gave me a physiological age of 22-24. I still need to do more work out to tighten my core further but the transformation is amazing no flab in sight and the bad circulation with swollen ankles has almost disappeared.
It’s a lot of discipline but so worth it; I did not aim at a such a low body fat it just happened and thank god I’m not looking skinny probably c’ause I did not lose weight and I’m passionate about food and cooking which is the core of a healthy diet.