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Is it possible to measure body fat based on height and weight? How to reduce body fat?

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Dietitian & Nutritionist
Practicing since : 2003
Answered : 123 Questions
I would like to know how to measure the Body Fat %(Body Fat Mass). Is it possible to find a calculation based on height & Weight. I am staying in London and in my office, there is machine which gives BMI, Body Fat%. Please let me Know. I am doing 3 to 4 days running(Doing Running and Pedalling and got reduced almost 10kgs in 8 months. My current weight 68kgs and height 1.73m, BMI 22.3, Even though my BMI is within the limits, but my Body Fat %(31.5%) or Body Fat mass (22Kgs) worries me. Though I got reduced my weight considerably, but couldn't able reduce my Body Fat Mass. Could you please let me know how to reduce the Body Fat Mass.
Posted Wed, 20 Mar 2013 in Weight & Lifestyle
Answered by Grace Abraham 6 hours later

Thanks for posting your query

Eat a low carbohydrate high protein diet and exercise with both cardio and resistance training, with or without free-weights; resistance training is essential.
A low carbohydrate diet is one great way to reduce body fat, and because of the high protein, you won’t lose muscle.

Below are some methods which will help you to lose the body fat:

1.     Increase Activity Level
Exercise burns calories, and calorie burning is essential for weight loss and body fat reduction. The most effective type of exercise for weight loss or fat loss is cardiovascular, or aerobic, exercise, which utilizes the largest muscles in the body and requires large amounts of oxygen consumption, both of which force the body to burn large amounts of calories.
Running, jogging, cycling and swimming all are excellent forms of cardiovascular exercise that can be done on an ongoing basis, preferably four to five times per week at a minimum of 30 minutes per session, to lead to quick reductions in body fat.

2.     Reduce Caloric Intake
For fat loss to occur, the body has to run a calorie deficit, which means that the number of calories consumed has to be fewer than the number of calories burned. Creating a negative calorie balance will cause stored fat to be released from adipose tissue and burned, which reduces body fat percentage.

It is recommended that an individual reduces the caloric intake by 500 calories per day for a safe, steady rate of weight loss and body fat reduction. A greater daily caloric deficit will produce faster weight loss, but it might prevent adequate nutritional nourishment for the body.

3.     Strength Train
Strength training, or weight lifting, is very effective at burning calories and helps to raise the body's metabolic rate, which helps to speed fat loss. Strength training also helps to prevent muscle loss from dieting and increased cardiovascular exercise.

A combination of regular strength training and cardiovascular exercise delivers a powerful one-two punch to the body that results in increased calorie burning, a raised metabolism and the maintenance of lean body weight.
To maximize the affects of strength training, weight workouts should be performed at least two to three times per week, utilizing light to moderate amounts of weight combined with two to three sets per exercise of eight to 12 repetitions per set.

Hope I answered your query

Grace Abraham

Above answer was peer-reviewed by
Follow-up: Is it possible to measure body fat based on height and weight? How to reduce body fat? 1 hour later

Thanks for your detail mail. I am already following the ones that you have suggested me. I am reducing weight by doing the running and pedelling but not able to reduce my body fat content. Please advice me how to control the fat by not controlling too much weight. I have already redcuced considerable weight by doing the regular exercises.

Thanks & Regards,
Answered by Grace Abraham 41 hours later

The effects of body fat is assessed by BMI value, waist circumference and blood lipid profile tests. If your BMI is within normal standards and waist circumference is also in the ideal limits, you can get your blood lipid profile done.

The aforementioned measures are helpful in setting all the 3 parameters in the ideal limits. In addition, there are some foods which lowers the "bad" LDL cholesterol, while leaving the good HDL cholesterol largely unaffected. I would suggest you to try these foods in your daily routine and follow it at least for 3 months along with daily exercise.

1. XXXXXXX particularly oat XXXXXXX has been proven effective in lowering LDL cholesterol levels. Add XXXXXXX to hot cereals and bread. Also, eating whole oatmeal every morning, or switching to whole products like brown rice, can help you get more XXXXXXX in your diet and lower your cholesterol numbers.

2. Flax seeds which is high in fiber helps in reducing LDL cholesterol people with high cholesterol (hypercholesterolemia). Flax seeds are easily incorporated in baked goods, as well as added to hot cereals like oatmeal.

3. Take half a clove of raw garlic a day which helps in lowering cholesterol. Raw garlic is best and can be added to olive oil salad dressings, or as a garnish on soups and sandwiches.

4. Lycopene is a carotenoid pigment responsible for giving fruits and vegetables their red color and is found in tomatoes, watermelon, and lycopene helps reduces LDL cholesterol. Try to use colored vegetables & fruits regularly in the diet.

5. XXXXXXX tea is believed to wash oil (fat) out of the body. XXXXXXX tea without sugar also has few calories (typically less than 10) and can make a great substitute for a variety of beverages and also it is high in antioxidants.

Hope I answered your query. Let me know if you have other concerns.

Grace Abraham
Above answer was peer-reviewed by
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