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What Body Fat amount is best for you?

What Body Fat amount is best for you?
Published: 29/08/2019

The most realistic answer to this question would be…..it depends.  It depends on what is going to be sustainable for you. Generally speaking though, for optimal health, women should be aiming for around 20-25% body fat and men should be aiming for 10-15%. The benefits that go along with being at these body fat percentages include:    

  • Fit appearance
  • Reduction in many medications   
  • Higher energy     
  • Better overall health
  • Fewer food cravings due to having a balanced diet and exercise regime     
  • Relatively easy to maintain once you create some good habits.

It does, however, require planning and overall attention to your diet which may take a little more time and energy, but it will give you the overall benefits of being fit and healthy that most people are seeking.

So, what does that look like?    

  • Eating slowly and only until satisfied at 80% of meals    
  • Include 1-2 portions of protein at every meal about the size of your palm
  • Make half your plate a variety of coloured vegetables at every meal     
  • Include 1-2 portions of healthy fats (avocado, nuts, butter) equivalent to the size of your thumb at most meals
  • Include 1-2 portions of unprocessed carbohydrates equivalent to a handful at most (but not all) meals
  • Exercise 3-4 times per week
  • Workouts need to be intense enough that you break a sweat
  • Sleep at least 7-8 hours per night
  • Engage in some de-stressing activity like stretching or meditating for at least 20 minutes per day
  • Eat desserts or processed carbs only 1-2 times per week, within reason
  • Drink 1-2 alcoholic beverages per week

To achieve this type of body fat %, it may require some help from a nutrition coach and/or personal trainer who can assist you in creating some good habits and implementing strategies to improve your overall health and fitness.

If you would like to know what your current body fat percentage is, then our qualified anthropometrist can give you an accurate body fat measurement.  Alternatively, come in and have a FREE 15min chat with our nutrition coach and we can definitely get you started on the right path!

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