Explain the difference between essential body fat and storage body fat
When captivated-though- confused over the varying health metrics in a health and fitness routine, this will help to clarify the two primary measures- essential body fat and storage body fat.
Do you know why does our body stores fat and is it necessary to store fat? There are two main types of fat — essential body fat and storage body fat. We need some fat to live, but too much becomes unhealthy. So how do we distinguish one from the other?
Essential Body Fat: The Needed Fat for Life
What is Essential Body Fat?
This includes essential fat, which is the amount of fat necessary for the body to function correctly. It is responsible for the protection of internal organs, temperature regulation and normal hormone function. Essential fat, unlike storage fat, cannot be entirely lost without dire health consequences.
Roles performed by essential body fat
Protects Essential Organs: Some fat protects and cushions vital organs such as the heart, liver, and kidneys.
Regulates Body Temperature: This fat is responsible for keeping our body warm in cold weather.
Fat also plays a role in hormone production, which is crucial for reproductive health.
Brain Power: Some fat is important for cognitive function and mental well-being.
Absorption of Nutrients: Some vitamins (A, D, E, K) are fat-soluble vitamins, which means that they are dependent on fat for their absorption.
How Much Essential Fat Do You Need?
Essential fat is the minimum level of fat needed for maintenance and survival, and differs by sex:
Men: ~2-5% of total body mass
Women: Approximately 10-13 percent of body weight
Women, of course, already had a greater percentage for reproductive reasons, including the capacity to carry a pregnancy and maintain a hormone balance.
Storing Body Fat: The Energy Frenzied Fat Reserve
What is Storage Body Fat?
Adipose or storage body fat refers to fat stores in adipose tissue which act as an energy reserve. Unlike essential fat, which is critical for survival, this type of fat serves as a secondary fuel reserve. It is affected by diet, physical activity and general lifestyle.
Functions of Storage Body Fat
Fat: We consume more calories than we expend, and our body has to process those excess calories by converting them to storage fat for energy later.
Insulation: Provides resistance to hot and cold temperatures.
Take Care Of Joints and Bone: It acts as a cushion and protects from injuries.
Backup Energy Source: When there isn’t enough energy coming in from food, the body is able to access stored fat.
How Much Fat Can You Store Healthily?
Storage fat levels differ between individuals based on factors such as activity level, metabolism and genetics. The healthy ranges for total body fat (the sum of both essential fat and storage fat) are:
Men: 10-25%
Women: 18-30%
Going above these levels can elevate the risk of health issues such as obesity, diabetes and heart diseases.
The Vital Distinction Between Essential and Storage Body Fat
Feature
Essential Body Fat
Storage Body Fat
Purpose
Supports vital functions
Acts as an energy reserve
Location
Located in bones, organs, and muscles
Located under the skin and around organs
Amount Needed
The only minimum needed to be alive
Change according to lifestyle and diet
Health Impact
Necessary for well-being
Health risks associated with excess
Can Be Reduced?
No, without health risks
Yes, with exercise and diet
A Story on My Own Body Fat Management
I used to have a very hard time obtaining the correct ratio of necessary body fat to body fat stores. This is opposed to thinking that losing body fat would make you fit, which I now know is not true because we need essential fat to stay well. When I endured a low-fat percentage, I was lethargic, had difficulty focusing and suffered hormone issues. That was a wake-up call!
With a healthy diet and physical training, I learned to keep my levels of body fat at a healthy range while optimizing levels of unnecessary storage fat. Now I pay attention to genre foods and strength training — things that keep me healthy.
How to Balance Essential Vs Storage Fat
However, you need healthy fats (avocados, nuts, olive oil) to undergo the essential functions of fat.
- Restrict processed and sugary foods that cause to store excess fat.
- Stay Physically Active
- Do cardio (running, swimming) to shed storage fat.
- Strength train to build muscle and keep metabolism up.
- Keep Track of Your Body Fat Percentage
- Use tools such as smart scales or body fat calipers to track changes.
I would shoot for a healthy fat range based on your gender and how active you are.
- Drink Hydrated Proper and Sleep Proper
- Dehydration also means your body retains fat, so drink lots of water.
- Cortisol and other hormones impact sleep, which leads to excess fat storage.
Conclusion:
The body has two types of fat with distinct functions: essential body fat and storage body fat. Essential fat is a nonnegotiable requirement for life, but it is storage fat that can become health problem. This is the key to perfect balance with diet and lifestyle that can set you to a higher quality of life. How do you feel about losing body fat? Do you know what it feels like to lose your healthy fat percentage? Feel free to talk in the comments.