How body fat affects our Health?

Body Fat is known as Adipose Tissue. It is a constituent of human body. Body fat provides energy to our body. It builds up differently in men and women. Men have visceral Fat, stored in abdominal area. Women on the other hand have more fat deposits around hips. Visceral fat is very dangerous as it affects internal organs of your body and here comes Obesity in the picture. Obesity is a condition in which a person has a harmful amount of body fat or an unhealthy distribution of body fat. It raises the risk for several serious health complications. Excess body fat puts strain on the bones and organs. It also causes complex changes in hormones and metabolism and increases inflammation in the body.

Body Fat Percentage

Health evaluation depends on body fat percentage. It is essential to know your body fat percentage. A healthy body fat percentage depends on age, body type, gender. BFP percentage range tends to higher in women than in men as women requires more body fat. The average BFP of females falls in between 25% -31%.

Good BFP

Please find BFP levels against age: 

AGE (Year)
AGE (Year)
AGE (Year)

EXAMPLE: If BFP of a woman aged between 20-40 years is more than 30% then it it considered overweight. Similarly, if a 50 year old man has BFP below 11% he is considered underweight.

Here are 10 health risks of obesity and what you can do to prevent or manage them:

Type 2 diabetes

Type 2 diabetes occurs when your blood sugar is higher than normal and this can lead to other health issues, like heart disease, nerve damage, stroke, kidney disease, and vision problems. If you have obesity, losing just 5 to 7 percent of your body fat and getting regular, moderate exercise may prevent or delay the onset of type 2 diabetes.

Heart disease

Heart disease is more common for people with obesity. People with obesity have higher than normal blood pressure, low-density lipoprotein (LDL) cholesterol, triglycerides, and blood sugar, all of which contribute to heart disease.


Stroke and heart disease share many of the same risk factors. Strokes occur when the blood supply to the brain is cut off. A stroke can cause damage to brain tissue and result in a range of disabilities, including speech and language impairment, weakened muscles, and changes to thinking and reasoning skills.

Sleep Apnea

Sleep apnea is a disorder in which someone may momentarily stop breathing during sleep. People who are overweight and living with obesity are at a higher risk of having sleep apnea. This is because they tend to have more fat stored around the neck, making the airway shrink. A smaller airway can cause snoring and difficulty breathing at night. Losing weight can help decrease the amount of fat in the neck and lower the risk of sleep apnea.

High Blood Pressure

Extra fat tissue in the body requires more oxygen and nutrients. Your blood vessels will need to circulate more blood to the extra fat tissue. This means your heart must work even harder to pump blood around the body. The increase in the amount of blood circulating puts extra pressure on the walls of your arteries. This added pressure is called high blood pressure, or hypertension. Over time, high blood pressure can damage your heart and arteries.

Liver Disease

People with obesity can develop a liver disease known as fatty liver disease. This happens when excess fat builds up in the liver. The excess fat can damage the liver. Fatty liver disease usually has no symptoms, but it can eventually lead to liver failure. The only way to reverse or manage the disease is to lose weight, exercise, and avoid drinking alcohol.

Gallbladder Disease

The gallbladder is responsible for storing a substance known as bile and passing it to the small intestine during digestion. Bile helps you digest fats. Obesity increases your risk of developing gallstones. Gallstones occur when bile builds up and hardens in the gallbladder. People with obesity may have higher levels of cholesterol in their bile, or have large gallbladders that don’t work well, which can lead to gallstones. Gallstones can be painful and require surgery. Eating a diet high in fiber and healthy fats may help prevent gallstones. Avoiding refined grains like white rice, bread, and pasta can also help.


Cancer is not a single disease. The association between obesity and cancer is not as clear as other diseases like heart disease and stroke. Still, obesity can increase your risk for certain cancers, including breast, colon, gallbladder, pancreatic, kidney, and prostate cancer, as well as cancer of the uterus, cervix, endometrium, and ovaries.

Pregnancy Complications

Pregnant women who are overweight or have obesity are more likely to develop insulin resistance, high blood sugar, and high blood pressure. This can increase the risk of complications during pregnancy and delivery, including:

  • gestational diabetes
  • preeclampsia
  • needing a cesarean delivery (C-section)
  • blood clots
  • heavier bleeding than normal after delivery
  • premature birth
  • miscarriage
  • stillbirth
  • defects of the brain and spinal cord

If you are overweight or have obesity and are thinking about having a baby, you may want begin a weight management plan to avoid the above health risks. Talk to your doctor about physical activity you can safely do during pregnancy.


Many people affected by obesity experience depression. Some studies have found a strong correlation between obesity and major depressive disorder. People affected by obesity may often experience discrimination based on their body size. Over time, this can lead to feelings of sadness or lack of self-worth. If you have obesity and are experiencing symptoms of depression, ask your doctor for a referral to a mental health counselor.

How to lower  risk

Losing as little as 5 percent of your body weight can lower your risk for several of these health conditions, including heart disease and type 2 diabetes. A combination of diet and exercise can help you lose the weight slowly over time. No need to make drastic changes to your lifestyle. The key is to be consistent and to continue making healthy choices. A few ways to eat healthier include:

  • Fill half your plate with vegetables.
  • Replace unrefined grains, like white bread, pasta, and rice with whole grains like whole wheat bread, brown rice, and oatmeal.
  • Eat lean sources of protein, such as lean chicken, seafood, beans, and soy.
  • Cut out fried foods, fast foods, and sugary snacks.
  • Avoid sugary drinks, like sodas and juice.
  • Avoid alcohol.
[View More: How to loose Weight]


Obesity can impact both your physical health and your mental health. So, talk to your doctor about exercising more, eating a healthier diet, seeing a therapist, and other treatment methods.

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