What Is Body Fat Percentage (And Why DEXA Tells the Whole Truth)

---

If you’ve ever stepped on a scale and wondered,
“How much of this is actually fat?”
— you’re asking the right question.

Weight tells you how heavy you are.
Body fat percentage tells you what your body is made of.

Let’s break it all down in simple terms.

---

💡 What Is Body Fat Percentage?

Body fat percentage is the proportion of your total weight that comes from fat tissue.

For example:
If you weigh 70 kg and have 14 kg of fat,
your body fat percentage is 20%.

But not all fat is bad. Your body needs fat for:

• Hormone production

• Energy storage

• Insulation

• Protection for organs

So the real question isn’t “Do I have fat?”
It’s “Do I have too much — or too little — for my health and goals?”

---

⚖️ Why Body Fat % > Body Weight

Two people can weigh the same but look and feel totally different.

• One might have more muscle, the other more fat

• One might store fat in the trunk, another in hips or arms

• One might carry more visceral fat, which can increase health risk

That’s why body composition matters more than the number on the scale.

---

🔍 How Is Body Fat Measured?

---

🧪 How DEXA Measures Body Fat (and More)

DEXA (Dual-Energy X-ray Absorptiometry) uses low-dose X-rays to analyze your body composition.

It gives you a breakdown of:

• Fat mass

• Lean mass (muscles, organs, water)

• Bone mineral content

And the best part — it shows where fat is stored:

• Arms

• Legs

• Trunk

• Android (abdomen)

• Gynoid (hips/thighs)

• Visceral fat (around your organs)

That’s what makes DEXA so accurate and actionable.

---

🎯 What’s a Healthy Body Fat Percentage?

General guidelines (these vary by individual goals and age):

Women typically carry 6–8% more fat due to hormonal and reproductive needs.

---

📈 Why You Should Track Body Fat (Not Just Weight)

Here’s what body fat % tells you that weight alone can’t:

• Whether fat loss is actually working

• If your muscle mass is improving

• Where excess fat is accumulating (like around your trunk or organs)

• Whether your nutrition and training are truly effective

---

🔧 How to Improve Your Body Fat Percentage

Improving your body composition is not about extreme diets or punishing workouts — it’s about consistency, smart strategy, and patience. Here are the most effective (and sustainable) ways to reduce excess fat while preserving muscle:

🥦 1. Nutrition: Focus on Quality & Quantity

• Create a slight calorie deficit (eat slightly less than you burn)

• Prioritize protein-rich foods (chicken, tofu, eggs, lentils)

• Include fiber-rich carbs (vegetables, fruits, whole grains)

• Avoid highly processed foods, liquid calories, and excess sugar

🏋️ 2. Strength Training > Cardio Alone

• Lift weights or do resistance training 3–4 times per week

• Muscle burns more calories at rest — helping lower body fat

• Add cardio (walking, running, cycling) as a complement

💤 3. Sleep & Stress Matter More Than You Think

• Aim for 7–9 hours of sleep — it helps regulate hunger hormones

• Manage stress (cortisol increases fat storage, especially belly fat)

• Practice mindfulness, deep breathing, or even light yoga

💧 4. Stay Hydrated

• Water helps with digestion, energy levels, and fat metabolism

• Drink consistently throughout the day — especially before meals

🔁 5. Track Progress Every Few Months

• Use DEXA scans or measurements to track changes in fat %

• Don’t rely on the scale alone — fat can drop while weight stays the same

• Look for progress in energy, strength, and how your clothes fit

Remember: You don’t need to be perfect — you just need to be consistent.
Small changes, repeated daily, lead to long-term transformation.

---

🧠 Final Thought: Your Body Fat % Is Just the Starting Line

This isn’t about chasing a "perfect" number.
It’s about using accurate data to make smart, healthy choices.

Body composition is information — not judgment.
And the more you know about your body, the smarter your next step will be.

---

📍 Ready to See Your Real Numbers?

If you’ve never had a DEXA scan, now’s the time.

You'll get a full breakdown of:

• Fat mass

• Muscle mass

• Bone mineral content

• Visceral fat

• Metabolic rate

• And more

👉 Book your scan today — and take the guesswork out of your health journey.