Everything you need to know about body fat in women: causes, risks and importance of maintaining a healthy balance.

When it comes to women’s health, it is essential to know the composition of body fat. The body fat percentage refers to the proportion of fat in the body compared to other components such as muscles, bones and organs. Although both men and women have body fat, there are certain differences in the distribution of fat and in the ideal percentages of fat for women.

Women naturally have a higher body fat percentage than men, since they play a vital role in reproductive and hormonal functions. The American Council on Exercise (ACE) classifies the percentage of body fat in different ranges, each with their own implications for health and wel l-being. It is important to note that the percentage of body fat is only one aspect of general health, and maintaining a balance between fat and muscle mass is essential for optimal functioning.

Essential body fat: It is the minimum amount of body fat necessary for basic physiological functions, such as hormone production and insulation. Women usually have an essential body fat percentage than men due to their reproductive needs. The following table illustrates healthy intervals for the different age groups.

Age range	Percentage of essential body fat
20-39 years	21-33%
40-59 years	23-35%
60-79 years	24-36%

Another important measure of the composition of body fat is subcutaneous fat, which is directly under the skin. This type of fat provides insulation and acts as a shock absorber between the muscles and bones. High levels of subcutaneous fat can contribute to an unhealthy body composition and increase the risk of suffering certain diseases. However, it is important to remember that part of subcutaneous fat is necessary for normal body functions.

The Importance of Understanding Body Fat for Women

One of the main reasons why knowing body fat is important for women is their impact on reproductive health. Women naturally have a higher body fat percentage than men, mainly due to their reproductive functions. Estrogen, the main female sex hormone is stored in body fat and plays a fundamental role in regulating menstrual cycles and the maintenance of healthy pregnancies. Maintaining a healthy body fat is essential to guarantee regular menstruation, optimize fertility and reduce the risk of reproductive disorders.

I knew it? Women have an essential body fat percentage higher than from men. The essential body fat is the minimum amount of fat necessary for the body to function properly, including the maintenance of body functions and reproductive health.

• A healthy body fat percentage favors hormonal balance and regular menstruation, favoring fertility and reproductive health.
• An excess of body fat can alter normal hormonal levels, causing irregular menstruations, fertility problems and a greater risk of suffering from diseases such as polycystic ovary syndrome (SOP).
• On the contrary, an extremely low body fat, frequent in athletes and people with eating disorders, can cause hormonal imbalances, amenorrhea and complications during pregnancy.

Knowing women’s body fat goes beyond aesthetic concerns and weight loss objectives. It is crucial to maintain optimal health, promote reproductive wel l-being and prevent the development of various health problems. When striving to achieve a healthy body fat through regular exercise, a balanced diet and lifestyle modifications, women can improve their quality of life in general and reduce the risk of suffering a wide range of medical conditions.

The Basics of Body Fat

Body fat consists of adipocytes, or fat cells, which store energy in the form of triglycerides. These cells are distributed throughout the body, with variable concentrations in the different regions. In women, body fat tends to accumulate more in hips, thighs and breasts, while men tend to store more in the abdominal area. This difference in fat distribution is mainly attributed to hormonal variations.

• White adipose tissue (Wat): It is the most abundant type of fat in the body and serves as an energy deposit. It is responsible for isolating the body, protecting internal organs and providing a buffer effect.
• Brown adipose tissue (BAT): Unlike WAT, the BAT participates mainly in thermogenesis, which generates heat to maintain body temperature. The BAT is more frequent in newborns and becomes less active as we age.

I knew it?

In addition to white and brown adipose tissue, there is also a small amount of beige adipose tissue, which has characteristics of both white and brown fat.

When it comes to body fat, it is important to find a healthy balance. An excess of body fat can increase the risk of suffering from various diseases, such as heart disease, type 2 diabetes and certain types of cancer. On the other hand, having very little body fat can cause hormonal imbalances, weaken immune function and reduce bone density.

The Difference Between Subcutaneous and Visceral Fat

Subcutaneous fat:

• Subcutaneous fat is the most visible type of fat, often responsible for the appearance of cellulite and visible “pinchable” fat found in various parts of the body.
• This type of fat serves as a reserve of energy, isolation and padding of our body.
• Subcutaneous fat is not as metabolically active as visceral and does not raise the same health risks when accumulated in moderate quantities.

“Subcutaneous fat acts as a protective cushion, providing absorption of impact and thermal insulation. It serves as a source of energy during periods of reduced caloric intake and exercise. However, excessive accumulation of subcutaneous fat can contribute to obesity and risks forThe health that entails. “

Visceral fat:

• Visceral fat is the deepest type of fat surrounding organs such as liver, pancreas and intestines, and is found in the abdominal cavity.
• Unlike subcutaneous fat, visceral fat is metabolically active and plays an important role in the production of hormones.
• The highest levels of visceral fat have been related to a higher risk of cardiovascular diseases, type 2 diabetes and other metabolic disorders.

“Visceral fat is associated with higher levels of inflammation and is related to insulin resistance and dyslipidemia. Segregates various hormones, cytokines and other molecules that can interfere with the normal functioning of our organs and contribute to the development of chronic diseases.

How Hormones Affect Body Fat Distribution in Women

Estrogens: One of the main hormones responsible for the distribution of body fat in women is estrogen. This female sex hormone is produced primarily in the ovaries and plays a key role in reproductive development and function. Estrogen promotes the accumulation of fat in the lower part of the body, especially in the hips and thighs. This is commonly known as “pear-shaped” fat distribution. It also helps maintain subcutaneous fat, which is the layer of fat found just under the skin.

• Estrogen promotes the storage of fat cells in the lower part of the body.
• Helps maintain subcutaneous fat, which is essential for reproductive health.
• High estrogen levels are associated with a lower risk of heart disease, but an increased risk of breast cancer.

Progesterone: Progesterone is another hormone that affects the distribution of body fat in women. It is produced mainly in the ovaries after ovulation and during pregnancy. Progesterone promotes fat storage and fluid retention, which causes bloating and weight gain, especially in the abdominal area. This is commonly known as “apple” fat distribution. However, the effects of progesterone on body fat distribution are less pronounced than those of estrogens.

In addition to estrogen and progesterone, other hormones such as testosterone also play a role in the distribution of body fat in women. Testosterone, predominant in men but also present in women in smaller quantities, facilitates fat loss and contributes to a more centralized distribution of fat. Women with higher levels of testosterone may have a more “athletic” or “muscular” fat distribution pattern.

The Impact of Body Fat on Menstrual Health

Body fat plays a crucial role in maintaining women’s overall health and well-being, especially when it comes to menstrual health. The distribution and composition of body fat can have significant implications on the regularity and intensity of menstrual cycles, as well as a woman’s overall hormonal balance.

The role of adipose tissue: adipose tissue, commonly known as body fat, serves as an energy reserve and provides insulation and protection to vital organs. It is also a metabolically active endocrine organ that produces hormones such as leptin and adiponectin. These hormones play a fundamental role in the regulation of various physiological processes, including menstrual health.

“Proper estrogen production and metabolism are strongly influenced by the quantity and distribution of body fat.”

Estrogen levels: estrogen, one of the main female sex hormones, is synthesized and liberated mainly by ovaries. However, it is important to note that a significant part of estrogen production also occurs in adipose tissue. This means that the amount of body fat directly influences the general levels of estrogen in the body. An excess of body fat, especially in the abdominal zone, can raise estrogen levels, which can cause irregular menstrual cycles and other menstrual disorders.

Insulin resistance: excess body fat, especially in the form of visceral fat, can contribute to insulin resistance. Insulin is a hormone that regulates blood sugar levels. When the body becomes resistant to insulin, it can alter the delicate balance of body hormones, including those involved in menstrual regulation. Insulin resistance has been associated with polycystic ovary syndrome (SOP), a common disease that can cause irregular periods and fertility problems.

Understanding the role of body fat in menstrual health is crucial for women to effectively manage their reproductive health. Maintaining a healthy body fat through a balanced diet and regular physical activity can contribute to the regularity of menstrual cycles and hormonal homeostasis. It is important to consult with health professionals to obtain personalized guidance and support to maintain optimal levels of body fat.

Managing Body Fat through Diet and Exercise

When it comes to controlling body fat, a balanced and nutritious diet plays a fundamental role. It is essential to incorporate a variety of comprehensive foods while controlling calorie intake. Focusing on a diet rich in lean proteins, fiber and complex carbohydrates can help promote fat loss and prevent weight gain. In particular, it is important that women pay attention to their hormonal fluctuations throughout the menstrual cycle, since they can affect the appetite and the distribution of nutrients.

Tip: To favor a healthy fat loss, consider the possibility of following a Mediterranean style diet that emphasizes fruits, vegetables, whole grains and healthy fats such as olive oil. Limiting processed foods, sugary snacks and refined carbohydrates can help reduce body fat levels.

In addition to dietary interventions, regular exercise is essential to control body fat. Both cardiovascular exercise and strength training can help burn calories, increase muscle mass and improve general body composition. Cardiovascular exercises, such as running, riding or swimming, stimulate the body to use the fat stored as fuel. For their part, force exercises, such as weightlifting or body weight exercises, encourage the growth of lean muscle mass, which can even more improve the body’s ability to burn calories.

1. Cardiovascular exersise:
   • Include at least 150 minutes of aerobic activity of moderate intensity or 75 minutes of aerobic activity of vigorous intensity every week.
   • Opt for activities that you like and maintain over time, such as walking, dancing or practicing a sport.
2. Force exercises:
   • Try to train the main muscle groups at least twice a week.
   • Use a variety of exercises, such as squats, lunge, flexions and plates, to work different muscle groups.

Body Fat and its Impact on Women’s Health Conditions

Excess body fat is closely related to a greater risk of developing chronic diseases such as cardiovascular diseases, type 2 diabetes and certain types of cancer in women. In addition, it can contribute to hormonal imbalances, infertility and complications during pregnancy. Therefore, maintaining a healthy body fat is vital for women’s general health.

Cardiovascular diseases: excessive body fat, particularly visceral or accumulated fat around the abdominal zone, is a known risk factor of cardiovascular disease in women. It can cause arterial hypertension, high cholesterol levels and a higher risk of myocardial infarctions and strokes.

Type 2 diabetes: The increase in body fat, especially in insuli n-sensitive areas such as abdomen, can alter insulin function and cause resistance to it. This metabolic dysfunction significantly increases the risk of developing type 2 diabetes in women.

Cancer: Studies have shown that excess body fat, especially in postmenopausal women, is associated with an increased risk of developing certain types of cancer, such as breast, ovary and endometrium.

• Hormonal imbalances: excess body fat can alter hormonal balance in women and cause irregular periods, polycystic ovary syndrome (SOP) and other hormon e-related disorders.
• Infertility: High levels of body fat can affect ovulation and interfere with the reproductive system, which causes difficulties in conceiving and a greater risk of infertility.
• Complications of pregnancy: women with an excess of body fat may suffer complications during pregnancy, such as gestational diabetes, arterial hypertension and a greater probability of caesarean section.

Embracing Body Positivity and Promoting a Healthy Body Image

Adopting body positivity means accepting and appreciating your body regardless of its shape or size. It emphasizes the importance of sel f-love and sel f-acceptance, recognizing that beauty has different forms. By promoting a healthy body image, we encourage people to give priority to their general wel l-being instead of focusing solely on weight or appearance.

“Adopting body positivity allows people to free themselves from the limitations of social beauty norms and embrace their uniqueness.”

An important aspect of the promotion of body positivity is to question the idea that thinness is equivalent to beauty and happiness. Society usually associates thinness with success and attractiveness, which leads many women to resort to extreme diets and harmful thinning practices. Instead of idolizing a certain body shape, it is essential to insist on the importance of nourishing the body with a balanced diet, practicing regular physical activity and taking care of oneself.

• Focus on sel f-care: encourage people to give priority to sel f-care activities that improve their physical and mental wel l-being, such as practicing full attention, dedicating themselves to hobbies or seeking professional help in case necessary.
• Promote a diverse representation: advocates for a diverse representation in the media and in the fashion industry to question the close canons of beauty and encourage inclusion.
• Educate and sensitize: Disseminate information on the harmful effects of body shame and the importance of embracing body positivity through educational programs, workshops and campaigns on social networks.

Promoting body positivity and a healthy image of the body, we can help women accept their body, feel sure of themselves and give priority to their general wel l-being above social expectations.

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Author of the article

Dr.Greenblatt M.

Medical oncologist at the Robert Larner College of Medicine, MD, at the University of Vermont