It feels terrible when you realize you are getting fat and can’t find out a solution. You began to think,
- Why my body fat percentage is increasing?
- What can be the reason for my high body fat percentage?
- Which things increase my body fat percentage?
You can stay fit and in good shape by controlled eating of these seven items. Also, exercise and healthy lifestyle practices can give you amazing results.
Before I explain more about things that increase body fat, you need to know about body fat percentage.
What is Body Fat percentage? and how much you should have
It can be calculated easily, just follow this method – Find out total mass of fat then divide it by total body mass, times 100.
Your body fat percentage can be high due to several things like overeating and consumption of too much junk food, changes in the water mass of your body, less physical activities, etc.
Normal Fat Percentage:
- For men: 10-20%
- For women: 18-28%
If your body fat percentage is more than normal or you want to decrease the amount of your body fat percentage then keep an eye on these things.
These 7 Things Increase Your Body Fat Percentage
1. Fried foods and refined carbohydrates
Eating fried foods often can lead to diseases such as obesity, high blood pressure, and high cholesterol.
An article posted on WBEMD briefly explained: “How Bad for You Are Fried Foods?”
Fried foods are fried in hydrogenated oils in most of the fast-food restaurants. Especially hydrogenated oils become unhealthy when it reused. It increases the chances of having high cholesterol and high blood pressure.
To give a crunchy satisfying taste; fast-food restaurants use these types of oil and it adds more saturated fats and calories. Which is not good for health.
Consuming fried foods like fried pork chops, french fries, fried meats, fried chicken and eating more refined carbohydrates can increase your body fat percentage.According to WHO ' In 2016, more than 1.9 billion adults, 18 years and older, were overweight. Of these over 650 million were obese.' Click To Tweet
2. Sugary drinks and candies
On average sugary drinks contains 150 calories, where most of it is sugar. An equivalent of 10 teaspoons of table sugar.
If you want to have less body fat percentage then You have to control your coke and soda consumption. Sugar increases your insulin levels in the blood and the percentage of fat in your body.
When you drink alcohol, it becomes hard for your body to burn fat that already present in your body.
Alcohol consumption slows down the fat burning process of your body.
Also, heavy drinking causes liver and heart diseases, brain damage, gastrointestinal problems and many more.
4. Baked Sweets
Most of the baked sweets fall in the food category of ‘calorie-dense foods.’
Even if you search for low-calorie desserts you will see most of them are in between 100 to 150 calories.
If you want to stay on a diet of 1600 or 2100 calories, eating two or three of baked sweets can make your goal incomplete.
Avoid baked sweets if you want to lower your body fat percentage. ( Occasionally you can have one, only one )
5. Processed fast food is one of the things that increase body fat
Most of the processed fast food contains saturated fats, sodium, added sugar and a large amount of carbohydrate.
Fast food is the #1 enemy in increasing body fat percentage. Consuming processed fast food can increase your obesity risk as well as your body fat percentage.
Maintain a healthy diet and exercise to burn extra calories. This will help you to maintain a healthy body fat percentage.
6. Red meat
Some read meat contains a high amount of saturated fat which increases blood and cholesterol level and causes heart disease. Saturated fat in it also responsible for rising body fat percentage.
Lamb chops, ground beef, hamburgers, and spareribs are rich in saturated fat and calories. If you want to decrease your body fat percentage then try to avoid them or eat less amount of them. Also in your diet add more green vegetables and every day eat a whole fruit. It will help you to stay fit and healthy.
7. Whole milk dairy products
Whole milk dairy products contain more fats and calories. Consuming whole milk dairy products can increase your body fat percentage.
Consuming a lot of dairy products like butter, cottage cheese, ice cream and ghee increases the chances of having a high percentage of fat in the body.
Dairy products also provide essential nutrients like calcium, vitamin D, phosphorus, and magnesium. To maintain normal fat percentage, you have to balance it with a healthy diet.
To lose body fat you need to control your food and minimum 4 times of exercise every week. If you don’t want to deposit extra fat in your body then you have to burn your calories.
If you are just starting out do a 15 minutes workout for two weeks then 20 minutes and try to perform 30 minutes of a solid workout after one or two months.
Also, exercise can’t help if you are not maintaining a healthy diet. Try to avoid these 7 things as much as you can to have a healthy body fat ratio.
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