Fat vs. Fat- Free Mass: What You Need to Know


Weight loss is a common goal for many which can be difficult to accomplish. Losing weight and keeping it off can pose a challenge if the focus is not on the right intentions-  being able to fit into a smaller jean size just won’t cut it. You need a definitive and strong goal to keep pushing you when things get tough. Try to imagine how you will feel having more energy, a higher level of concentration and motivation when leading a healthier lifestyle.

One of the first steps to a successful weight loss journey is understanding how our bodies function, what they need, and how we can make them better.

Throughout history, “fat” has gained quite the negative connotation. However, our bodies actually do need a healthy amount of fat to function properly. When considering your entire body composition, men should have around 10-25% body fat while women require around 10-32%. The exact percentage will vary with age.

In addition to fat mass, the human body is comprised of a further type of mass: fat-free mass. Fat-free body mass encompasses everything other than fat, which includes water, bones, and muscles. As we age over 20, the amount of fat-free body mass can begin to deteriorate naturally if we don’t take preventable measure. That’s why it becomes important to take steps to rebuild muscle mass by exercising on a regular basis.

Muscles are a large part of fat-free mass which can be toned with resistance or weight training. Maintaining healthy levels of fat-free mass, especially muscle, keeps your metabolic rate up, helps burn calories, improves strength as well as flexibility.

Exercise is part of a healthy lifestyle. In addition to the many physical benefits, regular exercise can also better your mood (Journal of Psychosomatic Research). As per the American Heart Association, the recommendation is for 30 minutes 5 days a week.

Exercise increases our metabolism which aids fat loss. The more we exercise, the higher our metabolic rate rise, and therefore more fat is lost.

However, everyone must keep in mind that an unhealthy diet comprised of unhealthy processed food will counteract even the strictest of exercise plans. That’s why at Nido, we not only aid you in creating a regular exercise plan but also help you restructure your eating habits to help drop weight and keep it off.

We know how hard it is to develop a healthy lifestyle, even if it is for the better. That’s why we offer a community to support you and share your journey. The Nido family is always there to discuss any challenges you have and work through them. And of course, we love celebrating your accomplishments! We have built a strong community on Facebook as well as on other social media channels to provide you with around the clock support and encouragement, no matter where you are.

By The Nido Lifestyle Team


American Heart Association. “American Heart Association Recommendations for Physical Activity in Adults.” Heart.org, 14 Dec. 2017, www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/American-Heart-Association-Recommendations-for-Physical-Activity-in-Adults_UCM_307976_Article.jsp#.W0eLwdgzbVo.

Yeung, RR. “The Acute Effects of Exercise on Mood State.” Journal of Psychosomatic Research, vol. 40, no. 2, 1996, pp. 123–141., www.ncbi.nlm.nih.gov/pubmed/8778396.




Jennie Luna