Too Lean Older Adult?
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Anonymous
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Over the past year I’ve been focused on improving my body composition for health reasons. I’ve learned a lot, started weight lifting and improved my diet, eating more protein and fiber while reducing carbs. I feel fantastic; however, I am now under the recommended fat percentage for my age (55), though my BMI is in the healthy range (19-20). I’ve lost 12 pounds of fat and gained 2 pounds of muscle for a net loss of 10 pounds, going from 25% to 18% body fat.
Should I be concerned that I’m now technically under fat for my age even though I’m not underweight? I understand that as we age, adults need more cushion and reserve, but isn’t muscle more protective than fat? Health and longevity are my goals. |
Anonymous
| Did you talk to your doctor? Have you gotten bloodwork done in a while? |
Anonymous
| Body fat percentage is a much better predictor than BMI, but neither should be used in isolation. For example, someone can have body fat of 18% and a very low BMI - essentially skin and bones - and would be much more vulnerable than someone who has the same body fat percentage and a healthy BMI, indicating more muscle mass. In your case, I think it’s important to look at both metrics together and relax. You seem very healthy to me. |
Anonymous
| Such a brag post my god. |
Anonymous
Not since my annual exam a year ago when she expressed concern about high cholesterol, pre/diabetes, and osteopenia. She advised this course of action. I’ll get new bloodwork and ask her if I’ve overcorrected, because according to the internet, I have. |
Anonymous
| Can you share more about your workout plan and diet? |
Anonymous
| I doubt you are too thin if your bmi is 19. |
Anonymous
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My mother, her sisters, their daughters and my son are all underweight, and a lot are probably underfat. My mother is 5'6" and weighs 100lbs. She's a walking skeleton, and has always been this way.
With a BMI of 20, I'm the "fat one" in the family. 
It's all fine, OP. Don't overthink it. Only in America would normal people like you worry ab out too thin!!! Ha. |
Anonymous
| My grandma is 91 and slightly overweight and doing amazing and my great grandmother lived to be 102 and was slightly overweight. Muscle is important but so is fat as we age. |
Anonymous
| You do need to avoid getting too thin. I'm thinking of my active skinny relative (who lifts weights) who is so much weaker and more frail than her chubbier twin, and also needs a big foam cushion to sit on because she's got no padding. |
Anonymous
I don’t think so at all. OP, share what you’ve learned and what changes you’ve made. I am also mid 50s with mild osteopenia, rising cholesterol and shifting body composition. I have always been skinny and the weight is now coming on quickly and hard to take off. I am trying to eat better and adding a lot more strength training, trying to improve both bone density and blood numbers. |
Anonymous
Aug 2024: Lift 3x, yoga 2x, walk 2x. 1500-1700 calories. ~100g protein and 20-25g fiber. 19-20 BMI. 18% fat. Sep 2023: Walk 4x, yoga 1x (sometimes). 1200-1400 calories. ~50g protein and 15-20g fiber. 21-22 BMI. 25% fat. |
Anonymous
| Are you a man? |
Anonymous
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1. Body fat measures can be notoriously off, OP. I assume you've used the same one all this time. My guess is that it underestimates your body fat. For example: if it's a scale measure that goes through your feet, it can underestimate your body fat if you carry weight mostly in the upper part of your body, not your legs (and the reverse can happen).
2. But if you've used the same tool all this time, you have successfully tweaked your diet to make positive and healthy changes. Exercise didn't do this for you. Nutrition did. Congratulations! What you've measured is the TREND, and it's a good one. 3. Get bloodwork to check your CBC, thyroid, iron, A1C, etc, just to make sure everything's fine. |
Anonymous
I’m a postmenopausal woman. |