Understanding Body Fat: What’s Healthy, What’s Not, and How to Manage It Safely

Body fat is often misunderstood. Many people think of it as something bad that needs to be eliminated, but the truth is, body fat plays an essential role in keeping you healthy.

The key isn’t to have as little fat as possible, it’s about maintaining a balanced, healthy range that supports your age, lifestyle, and individual needs.

In this post, we’ll break down what body fat really is, how to measure it accurately, and how to manage it safely without falling for popular myths or “quick fixes.”

1. What Is Body Fat and Why Do We Need It?

Body fat, or adipose tissue, stores energy, insulates the body, and protects vital organs. It also supports hormone production and brain function.

However, too much or too little fat can create health risks:

• Excess body fat increases the risk of diabetes, joint pain, heart disease, and mobility problems.

• Too little body fat can lead to fatigue, hormone imbalances, and poor immune function.

Healthy fat levels help the body function efficiently, and that looks different for everyone depending on age, gender, and activity level.

2. Healthy Body Fat Ranges by Age

The “ideal” body fat percentage changes as we age, since metabolism and muscle mass naturally shift over time.

Below are general guidelines for adults:

Age Group	Men (% Body Fat)	Women (% Body Fat)
20–39 years	8–19%	21–32%
40–59 years	11–21%	23–33%
60+ years	13–24%	24–35%

Remember, these ranges are averages, your healthiest range depends on your body composition, fitness goals, and medical background.

A physiotherapist, exercise physiologist, or dietitian can help determine what’s realistic and safe for you.

3. How to Measure Body Fat Accurately

There’s no single perfect way to measure body fat, but several reliable methods exist:

• Skinfold calipers – Measure fat thickness at key points of the body (commonly used in clinics).

• Bioelectrical impedance scales – Found in gyms or smart scales; they estimate fat through small electrical currents.

• DEXA scans – Highly accurate, often used for medical or athletic assessments.

• Waist-to-hip ratio – A simple home measure that can help identify excess abdominal fat, which is linked to higher health risks.

• Online calculators – Body fat calculations through online sources can be used as a yardstick to estimate where you should go from now,

While online calculators can give rough estimates, they often lack accuracy. For the best results, have your measurements taken by a trained allied health professional.

4. How to Achieve a Healthy Body Fat Range

Managing body fat safely comes down to consistency, not extremes. Forget “detox teas,” “fat-burning pills,” or crash diets, they don’t create sustainable results and can often harm your metabolism.

Here are evidence-based steps that work:

Eat Balanced, Whole Foods

Focus on nutrient-dense meals with lean proteins, whole grains, fruits, vegetables, and healthy fats. Avoid over-restricting food groups, balance is key.

Move Regularly

Aim for at least 150 minutes of moderate activity per week, such as walking, swimming, cycling, or resistance training.

• Strength training builds muscle, which increases metabolism.

• Aerobic exercise helps burn stored fat efficiently.

Get Quality Sleep

Poor sleep disrupts hunger hormones (ghrelin and leptin), making it harder to control cravings and energy levels. Adults should aim for 7–9 hours per night.

Manage Stress

Chronic stress can raise cortisol, a hormone that promotes fat storage, especially around the abdomen. Activities like stretching, meditation, or light gardening can help balance your system.

Stay Hydrated

Sometimes thirst is mistaken for hunger. Drinking water before meals can aid portion control and improve digestion.

5. Common Myths and “Fat Hacks”, Debunked

Let’s set the record straight on a few popular misconceptions:

❌ “You can spot-reduce fat.” You can’t target specific body parts for fat loss, the body loses fat systemically through overall calorie balance and movement.

❌ “Carbs make you fat.” Carbohydrates are an essential energy source. It’s refined sugars and excess calories, not carbs alone, that lead to weight gain.

❌ “Skipping meals helps you lose weight faster.” Skipping meals can slow metabolism and cause overeating later. Consistent, balanced meals are more effective for fat management.

❌ “Detoxes and cleanses melt fat.” There’s no scientific evidence to support this. The liver and kidneys already do a great job detoxifying the body naturally.

6. The Role of Allied Health Professionals

If you’re looking to lose, maintain, or gain body fat safely, allied health professionals can guide you:

• Physiotherapists help create safe exercise plans tailored to your mobility and goals.

• Exercise physiologists provide structured programs for fat management and endurance.

• Dietitians can build meal plans that meet nutritional needs without extreme restriction.

Together, they help you find balance, improving energy, confidence, and long-term health without quick fixes.

In Summary

Body fat is not your enemy, it’s a natural and necessary part of your body’s design.The goal is not perfection but healthy balance. By focusing on nutrition, movement, and mindful habits, you can achieve a sustainable, safe fat range that supports your age and lifestyle.

At Arriba Physio, we believe that long-term health comes from understanding your body, not fighting against it.

Disclaimer: This information is general in nature and should not replace professional medical advice. Please consult a qualified healthcare provider before starting any new exercise or nutrition plan.