Brief Answer:
BODY FAT PERCENTAGE

Detailed Answer:
Hi...
Welcome to Ask a doctor.
I am Dr Ajeet XXXXXXX

As you know...
Body fat percentage = {Total mass of fat/Body Weight} >< multiplied by 100.

This number is considered a more accurate measure of fitness than body mass index (BMI) because it it does not take height and weight into account and is based on muscle mass and fat mass instead.

Firstly....you are just mild to moderately over weight as per BFP.
Obese and severely overweight females have BFP more than 45 %.

We all need fat essentially for our metabolic processes.Men and women have different body fat percentages for everybody composition from obese to physically fit.This is because women have more estrogen-female sex hormone ,which helps to store fat.Females also require more essential body fat for reproductive processes.Women have a higher BFP than men which is essential and normal for them.
This level of body fat is associated with health risks such as diabetes,hypertension,CVA- stroke,Heart failure,osteoarthritis etc.

You have good dietary habits with more fiber,raw veggies,fruits and restricted fats,avoid fatty,greasy,junk meals and keep yourself hydrated.That is most important thing which you are doing because our body composition primarily depends on the diet, we take.Whatever and how much vigorous exercise we do,if our dietary habits are faulty,we can't have ideal body composition.

The first thing to check is if you have lost weight.You are physically active and If your weight has decreased, your body fat percentage would increase(they have an inverse relation as per formula).

Further,atheletes are most likely to increase the muscle mass as a result of vigrous exercise.Body is in an anabolic state where the aminoacids are used as building blocks and joined to form proteins thereby increasing muscle production.
During anabolism,body requires more calories than what were required priorly in order to build more muscle.As the musculature increase,fat gain can occur due to this surplus calorie, taken to increase the muscle mass.This is a called "Bulking”.Here there is an initial drop in body BFP,but either it re increases or becomes constant later.

As you do exercise,body becomes used to them and the body weight and body fat percent (which had declined initially) reaches a plateu and becomes constant.
So always change your exercise protocols frequently to get the disired effect.

In order to lose fat,body should be catabolic state so that the fat is moved out of their stores and burned for energy.So always mantain a calorie deficit to mantain your body in a catabolic state.Antioxidents like green tea and caffeine(black coffee) will help you to acheive this.They are the fat burners.

Long periods of fasting should be avoided as it slows down the BMR(Basal metabolic rate),the rate at which body burns calories.When we take meals then,as it is a low BMR state,most of the energy produced is converted into fats and deposited in fat stores.

So have healthy snack after every 3 to 4 hrs(like sprouts,apple,almonds,papaya,egg white etc). This keeps the body going and metabolism up.

Hope that I have answered your query.
Regards

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