Measurements of your body composition, or body fat levels, give you a more complete picture of your healthy body weight than using a scale. Too much body fat, even at a normal weight for a 50-year-old woman, can put you at risk for diseases common to people who are overweight or obese, such as heart disease and type 2 diabetes . However, the optimum in terms of body fat is somewhat subjective. A 50-year-old woman who wants good health will seek a different level of body fat than a 50-year-old woman who competes in sporting events, such as running races or triathlons. Aging plays a role in your body fat percentage; in general, you will be more fat than a woman 30 years younger than you.
What is body fat?
Body fat measures your ratio of fat tissue to lean mass, which consists of bones, muscles, organs, and connective tissue. Women always have a greater amount of fat than men to support motherhood. This is true even as you approach menopause.
Women's fat storage actually increases with age, more so than men. You will also notice that where you store fat changes. In the younger years, we find more on the hips and thighs . Upon reaching menopause, fat tends to shift to the upper body and abdomen . Your total weight on the scale may not change, but your belly may grow a bit more. Body fat measurements don't always tell you where you are storing fat, they only give a rough idea of how much you are storing.
How does aging affect fat levels?
For every 10 years from age 20, it is common to naturally gain 1 to 3 percent fat .
For a woman, a healthy body fat percentage is 14 to 30 percent. If you exceed the levels, you are exposing yourself to serious health risks. A 50-year-old female athlete can be between 14 and 20 percent fat; A fit 50-year-old woman ranges from 21 to 24 percent; and common women are in the range of 25 to 31 percent.
Measurement of body fat
The easiest way to measure body fat is with a body fat scale . When you get on it, it sends an electrical current through your body to estimate the percentage of fat and lean mass. Many gyms also have portable versions of this technology. However, the results can be questionable, as they largely depend on your hydration levels.
A fitness professional can also measure body fat with calipers at various sites on your body, such as the triceps, upper thigh, and waist. This method is more accurate but is also subject to errors.
The gold standard of body fat analysis includes underwater weighing and dual energy X-ray absorptiometry , which uses X-ray technology. Both are available only in a clinical setting and are quite expensive.
How to change the percentage of adipose tissue?
You can safely aim for a loss of about 1 percent of body fat per month. You lose body fat as you lose weight creating a calorie deficit between what you eat and what you burn. A deficit of 250 to 500 calories a day will produce about a pound of loss a week. Keep your rate of loss relatively moderate when you focus only on body fat. Losing weight too quickly will encourage your body to lose lean muscle mass and fat.
Strength training at least twice a week promotes fat loss in people of any age, but it is especially valuable as you age. A 2010 study published in Medicine and Science in Sports and Exercise found that regular strength training helped postmenopausal women avoid weight gain and negative changes in their body compositions. Strength training also helps offset the natural loss of muscle mass that occurs with age . Plan to work all major muscle groups (hips, legs, chest, back, arms, shoulders, and abs) with at least one set of eight to 12 repetitions of a specific exercise. Start using only your body weight, and when a 12-rep set becomes feasible, add additional weight and sets.
When planning your meals, be sure to include adequate protein from lean sources , such as fish, skinless chicken, eggs, lean meats, and whey protein powder, if necessary. Go for about 20 grams in each of the four sessions. You will need this protein to increase your strength training efforts and preserve lean muscle mass as you decrease your body fat percentage.
