The accumulation of fat in the body causes many diseases and health issues, such as heart diseases and high blood pressure. What are the best ways to eliminate fat and obesity? Many medical studies indicate that the percentage of fat in the body should not exceed certain levels, and that an increase in these levels is a sign of obesity and a dangerous indicator of the risk of several diseases. Some studies show that the natural fat rates range from 8% to 20% in men, and from 14% to 30% in women.
Fat levels in the body can be measured in various ways, the simplest of which is body circumference measurement or Anthropometrics, where specific measurements are taken for the waist, neck, and hips and compared to a person's height, using sample charts to determine normal ratios. This method is easy and inexpensive, but it may not always provide accurate results for the fat accumulation in the body.
Another method relies on skinfold measurements, where skin is folded in certain areas of the body and its thickness is measured using a caliper. These results are compared to charts based on gender and age to determine fat ratios according to those indicators. More accurate methods can be used, such as devices that use X-rays to determine tissue composition and fat distribution, or performing what is known as bioelectrical impedance analysis.
Doctors and nutrition experts recommend several measures to combat fat accumulation in the body, the most prominent of which is to adopt a complete and balanced diet that provides the body with appropriate amounts of proteins, fats, vitamins, and minerals, and to consistently consume vegetables and fiber-rich foods, along with foods containing omega-3, which help maintain muscle mass and regulate metabolic rates.
Nutrition experts also noted that drinking adequate amounts of water helps regulate metabolism and eliminate fat and harmful waste. They recommend consuming certain beverages that help burn fat, such as lemon water, green tea, and coffee in moderate amounts and according to a person's health condition.
An important aspect to focus on is eating slowly and chewing food well, as this increases the feeling of fullness and helps the digestive system function effectively. To maintain a healthy body free from diseases, especially those related to obesity, doctors advise exercising regularly and walking for at least half an hour every day.
