Body fat percentage refers to the amount of body fat mass in relation to total body weight. Percentage of body fat is important for 2 reasons. First, the higher the percentage of fat above average levels, the higher the health risk for weight-related illness like heart disease, high blood pressure, and diabetes. Second, the higher the body fat percentage the lower the metabolism (your body requires fewer calories to maintain your weight).
Weight alone is not a good indicator of our physical health. Two people could be the same height and weight, and have completely different body fat percentages. In this case, the amount of muscle mass is usually the factor determining the difference. Muscle weighs more than fat which is why it is possible to lose body fat and still gain weight. Following a consistent exercise routine can lead to an increase in lean muscle mass. This is the ultimate goal because muscle mass is metabolically active tissue resulting in an increase in strength, endurance and metabolism.
Your body was designed to store fat so it would have reserves of energy during famine; when you take in fewer calories than you expend, your body burns these fat reserves. However, if you eat too few calories (fewer than 1,200 per day) or cut out all carbohydrates, the weight you lose will likely be water and muscle, not fat. So, not only are you not losing body fat, but you are also slowing down your metabolism from the loss of muscle mass. Take you time; focus on the lifestyle change, not the diet itself. Lose weight slowly—one to two pounds per week—and continue exercising to maximize fat loss and minimize muscle loss.
Your heart beats in two phases, it contacts and then relaxes. The systolic reading is the measure of force created as the blood presses against the arterial walls when the heart is contracting. The diastolic reading is the measure of force created as the blood presses against the arterial walls when the heart is relaxed. This is why the systolic reading (top number) is higher; there is a greater force when the heart contracts then when it is relaxed.A blood pressure of 140/90 mmHg or higher is consider high. Over 65 million American adults now have high blood pressure and about two-thirds of people over age 65 have high blood pressure. As a result, the heart works harder to deliver blood to the body elevating the risk of heart disease and stroke, the first and third-leading causes of death among Americans. It can also lead to other conditions, such as atherosclerosis (hardening of the arteries), congestive heart failure, kidney disease, and blindness.
By keeping blood pressure in a healthy range, you can help prevent or reduce your risk of these serious health conditions. Lifestyle factors that affect your blood pressure include: maintaining a healthy weight, maintaining a healthy diet, limiting your sodium or salt intake, limiting your alcohol consumption, and getting regular physical activity.
There are factors that we can not change such as age, gender and ethnicity. But there is so much we can do to help prevent the onset of high blood pressure and the health consequences that come along with it. Living a healthy lifestyle is in everyone’s best interest, not so you can live longer, but so you can live free.
