💡 簡而言之：
- 體脂率是指您身體中脂肪所佔的比例——包括必需脂肪（存在於神經、大腦、骨髓、器官膜中）和儲存脂肪（白色、棕色、米色、皮下、內臟）。
- 它比BMI提供更準確的健康指標，因為BMI無法區分脂肪與瘦體重；體脂肪可透過BIA、皮褶厚度卡尺、圍度測量或DXA掃描進行測量。
- 過多的體脂肪，尤其是內臟脂肪，與高血壓、高膽固醇、胰島素抵抗、心血管疾病、中風及失智症等較高風險相關——因此監測並降低體脂肪對長期健康至關重要。
投影片放映
體脂率定義為您身體中脂肪所佔的百分比。
每個人的體脂分佈各不相同，根據世界衛生組織的說法，測量體脂是評估一個人是否超重、肥胖或體重健康的關鍵。
了解不同類型的脂肪及其所需比例，以達到健康的身體組成。
Body fat 101
Fat plays an important role in good health—it’s the body’s way of storing energy to support your metabolism. Overall, there are two different types of body fat, and it’s important to know the difference. They include:
Storage fat
Storage fat is found around the organs and under the skin. It also provides protection and acts as an insulator to keep the body warm.
"The factors determining fat mass in adult humans are not fully understood, but increased lipid storage in already developed fat cells (adipocytes) is thought to be most important."
必需脂肪
必需脂肪位於神經、大腦、骨髓以及保護器官的膜中。由脂肪酸組成的必需脂肪在健康中扮演重要角色，因為它提供能量儲備並保護內部器官。
脂肪細胞
As shown in the diagram above, adipocytes consist of a nucleus and a fat reservoir.
如果您攝取的卡路里多於消耗量，脂肪細胞會增大並增殖——而如果您減重，身體會燃燒脂肪細胞內的脂肪。
體脂肪的類型
Generally, there are two different types of body fat: essential fat (fat that ensures the proper functioning of your body), and storage fat (fat that protects your organs from shock and trauma). Broken down even further, fat can be categorized as follows:
白色脂肪
白色脂肪儲存在皮膚下方及器官周圍，是身體儲存能量以備日後使用的方式。它也會釋放荷爾蒙。白色脂肪含量過高會增加罹患糖尿病、中風及其他疾病的風險。
棕色脂肪
棕色脂肪有時被稱為「好」脂肪。它有助於產生體熱，在寒冷環境中保持身體溫暖。有趣的是，人類新生兒和冬眠哺乳動物體內含有大量棕色脂肪，而體型較瘦的人往往比超重者擁有更多棕色脂肪。當它被激活時，可以燃燒卡路里。
米色脂肪
Beige fat is a relatively new—and really interesting—category of fat cells. Beige fat cells are located near the collarbone and along the spine. They actually burn calories, so researchers are looking at how they might be used in
皮下脂肪
皮下脂肪位於皮膚正下方。它可能無害，甚至對某些疾病具有保護作用，但若堆積在腹部，可能會引發健康問題。
內臟脂肪
Visceral fat is the “deep” fat that wraps around your organs. It can be dangerous, increasing insulin resistance—and it may even be linked to dementia, as suggested in a study from the Boston University of Medicine.
什麼是健康的體脂率？
First, it’s important to know that healthy body-fat levels are different for men and women. The American Council on Exercise (ACE), which provides a body fat calculator based on skinfold measurement, says there are many factors that play into the right number for you.
Thus, body fat percentage results are usually sorted by age and sex according to the following categories.
Body fat ranges for females
Female bodies need more fat to maintain a good hormonal balance, as well as healthy and regular menstrual cycles. Females tend to have 6-11% more body fat than males.
男性體脂範圍
對於20至39歲的男性，體脂率超過25%被視為肥胖。這意味著您的總體重中，脂肪所佔比例不應超過四分之一。
如何測量體脂？
There are many ways to determine your body fat percentage. As you age and your lean muscle progressively decreases, it is important to keep these numbers in mind.
Body fat percentage is not the same as Body Mass Index (BMI), which is often used as an indicator of your overall health based on your height and weight and doesn’t take your total body composition into account. A study on BMI accuracy in obese people defines this metric as an "indirect measure of obesity," because it doesn't distinguish lean body mass from your total body fat. In this study, 8% of all men and 7% of all women were incorrectly classified as obese using standard BMI cutoff points.
Some smart scales now offer a set of features that include the measurement of your full body composition via bioelectrical impedance analysis.
生物電阻抗分析（BIA）
Bioelectrical impedance analysis is a simple and non-invasive way to measure body fat. BIA sends a tiny, harmless electrical current through your body to measure the total percentage of water. From there, your body fat percentage can be calculated.
皮褶厚度測量卡尺
透過測量身體關鍵部位的皮褶厚度，您可以估算總脂肪量，再利用對照表推算出體脂率。
身體圍度測量
此方法是將皮尺圍繞腰部、頸部及臀部進行測量。 美國疾病管制與預防中心（CDC）表示，身體圍度測量"可作為篩查工具，但無法診斷個人的體脂狀況或健康狀態。經過培訓的醫療專業人員應進行適當的健康評估，以全面評估個人的健康狀況與風險。"
雙能量X光吸收測定法（DXA）
DXA scans are performed in clinical environments and use spectral imaging (an X-ray) to measure your bone mineral density. DXA provides detailed information about your tissue composition, and is able to distinguish lean tissue mass from fat tissue mass with proven accuracy. However, these expensive tests are more often used in clinical obesity cases.
探索我們用於測量體脂的智慧體重計：
Body Scan 黑色
HK$3,980.00 HKD
促銷價
HK$3,980.00 HKD
定價
終極健康檢查。更長壽的生活。
Body Comp 白色
HK$1,831.00 HKD
促銷價
HK$1,831.00 HKD
定價
為您的身體提供最先進的全面檢測。
Body Smart 黑色
HK$1,035.00 HKD
促銷價
HK$1,035.00 HKD
定價
達成目標的強效健康檢測。
What is the difference between lean body mass and body fat?
Lean body mass includes your bones, muscles, organs, and tissues, which all contain some essential fat. Having a high percentage of lean fat mass can boost your metabolism. Body fat percentage, however, includes your total body fat, and too much of it—especially visceral fat—can be dangerous.
What risks are associated with excess body fat?
Carrying excess visceral fat—especially around the abdomen—has been linked to a number of health risks, including heart disease, breast cancer, and colorectal cancer. Some studies have indicated that abdominal obesity may increase stroke risk in women (but not necessarily men). It can also cause glucose intolerance, which may lead to insulin resistance and type 2 diabetes.
哪些生活習慣有助於降低體脂肪？
我們對超過3,500名Withings體重計用戶進行了一項研究，以下是我們的發現：
節食減肥並不奏效，但仍然非常流行。遺憾的是，無論選擇何種飲食方式，人們都會重新增回所減體重的65%——而且增回的體重大多是脂肪。
健康的飲食習慣非常有效。我們發現，每天攝取四份或以上蔬果、每天食用少於2份乳製品、以及以新鮮食材烹調餐點的人，較不容易超重。而那些不規律進食、常點外賣、每週吃3次或以上紅肉、以及邊做其他事（如工作或看電視）邊吃飯的人，更容易超重。
定期追蹤體重。我們發現，當超重或肥胖用戶定期追蹤體重和飲食攝取時，他們的減重效果是非定期追蹤用戶的7倍以上。我們還發現，體重自我監測頻率較高的人往往更為活躍。為什麼？有一種理論認為：每日體重提醒有助於喚起對體重目標和健康行為的意識。
充足睡眠。我們的數據顯示，良好的睡眠可能影響體重。在一項研究中，我們發現，平均每晚睡眠少於7小時的用戶中，高達66.5%處於超重狀態。我們還發現，每晚睡眠7至8小時的人最不容易久坐不動。
因此，如果您想減重，應該如何設定目標？美國運動委員會關於體脂肪降低百分比的指南指出，"每月降低1%通常是安全且可實現的"目標。
所以，如果您希望減重並維持成果，或許應該暫緩流行節食法，轉而考慮做出一些簡單的生活方式改變。