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Understanding the Impact of Body Fat Percentage on Decreasing Disease Risk



You may be familiar with the term “body fat percentage”. Well, it is a number that you hear a lot in fitness circles, but what exactly does it mean, and why should we care?

Our bodies are a complex mix of muscle, bone, water, and fat. Fat plays a crucial role in storing energy, insulating our organs, and even producing hormones. But too much fat can be bad. That is where body fat percentage comes in. It is a way to measure the amount of fat mass compared to our total weight.

Knowing your body fat percentage can be a powerful tool for understanding your overall health. Research has shown a link between high body fat percentage and an increased risk of heart disease, type 2 diabetes, and some cancers.

Whether you are aiming to lose weight, gain muscle, or improve your health, your body fat percentage is necessary to set realistic goals and track your progress.

So, how do you calculate it? That’s where body fat percentage calculators come to your aid. They help you measure the percentage of fat in your body. These calculators typically use factors like age, gender, height, weight, and sometimes even wrist and waist circumference to estimate your body fat percentage.

If you are curious about your body fat and how it impacts your health, keep reading!

Healthy Body Fat Percentages

Now that you know fat is an integral part of our body, you may wonder how much of it is considered healthy. Let’s find out in the following table:

Age GroupWomen Men

Factors like body type and genetics can influence what is ideal for you. An ultra-lean runner might naturally have a lower body fat percentage than a weightlifter with a more muscular build.

So, what happens if you fall outside these ranges?

What if you are above the healthy range?

Carrying too much body fat can increase your risk of chronic diseases. It can also affect your energy levels and make it harder to maintain a healthy weight.

What about being below the range?

While it might seem ideal to have super low body fat, dipping too far below the healthy range can also be risky. This can lead to hormonal imbalances, weakened immunity, and even muscle loss.

Don’t get hung up on a specific number. What matters most is whether you are feeling good. Shift your focus toward having energy, and reducing your risk of disease.

Lifestyle Strategies

You have got a general idea of what a healthy body fat percentage looks like for you. How do you get a healthy body fat percentage and maintain it? Experts believe that these lifestyle strategies can be one’s lifesaver:

a) Nothing Can Beat A Balanced Diet

Intake loads of fruits and vegetables. They are packed with vitamins, minerals, and fiber, keeping you feeling full and energized.

Replace refined carbs (white bread and pasta) with whole grains like brown rice and quinoa. These provide sustained energy and keep you feeling satisfied longer.

Processed foods and sugary drinks are loaded with unhealthy fats and calories. Try to opt for whole, unprocessed foods whenever possible.

Do not say no to all fat. There are healthy fats like those found in avocados, nuts, and olive oil. They are essential for hormone regulation and keeping you feeling full.

b) Move Your Body

Do cardio to maintain body fat. Aim for at least 150 minutes of moderate-intensity cardio or 75 minutes of vigorous cardio each week. This could be anything from brisk walking and swimming to biking and dancing. Find activities you enjoy and make them a regular part of your routine.

Make strength training part of your routine too! Building muscle helps boost your metabolism, which burns more calories even at rest. Aim for 2-3 strength training sessions per week, targeting all major muscle groups.

c) Sleep for Success

When you are sleep-deprived, your body produces more of the stress hormone cortisol. This can lead to increased fat storage. Aim for 7-8 hours of quality sleep each night.

If you are consistent in making an effort, you will definitely see results. Make sure you focus on small changes. Because that’s the secret to your long-term success. Start with small diet and exercise plans that fit your daily routine. This will have a bigger impact in the long run than crash diets or extreme workouts.

Why Does Keeping Your Body Fat in Check Matter?

The short answer is – because you want to reduce your risk of some chronic diseases. The higher the body fat percentage gets, the higher the chances of certain health problems.

  • High body fat is linked to an increased risk of heart disease, the leading cause of death worldwide. By keeping your body fat in check, you are helping your heart stay healthy.
  • Excess body fat can damage your body’s ability to regulate insulin, a hormone crucial for blood sugar control. This can lead to type 2 diabetes. However, maintaining a healthy body fat percentage can significantly reduce this risk.
  • Research suggests a link between high body fat and certain types of cancer. Maintaining a healthy weight and body fat percentage can be a powerful preventative measure.

Why Calculate Your Body Fat Percentage?

The body fat percentage is a secret to keeping good health. Calculating it can be a powerful way to make positive changes and decrease your risk of chronic diseases. Let’s explore how:

1. Awareness is Power:

A body fat percentage calculator gives you a baseline awareness of where you stand. This knowledge can be a major motivator to adopt healthier habits and keep working on them.

2. Setting Realistic Goals:

Once you know your body fat percentage, you can set realistic goals for improvement. Instead of aiming for some arbitrary number you saw on a magazine cover, you can focus on reaching a healthy range specific to your age and body type.

3. Tracking Progress and Staying Motivated:

Regularly calculating your body fat percentage allows you to track your progress over time. Seeing that number move in the right direction helps you stay on track with your healthy lifestyle choices.

4. Identifying Areas for Improvement:

Did your body fat percentage come in a little higher than you expected? This information can help you identify areas for improvement in your diet and exercise routine. Maybe you need to focus on eating more fruits and vegetables, or perhaps adding some strength training sessions to your weekly routine.

5. A Healthier Lifestyle:

Calculating your body fat percentage allows you to maintain a healthier lifestyle. It can lead you to delve deeper into the process of leading a healthy life. You will become more aware of your health and visit your doctor regularly. You may even work with a personal trainer who can offer personalized advice and support.

How to Use a Body Fat Calculator?

Let’s look at the step-by-step process of using a body fat percentage calculator.

Step I- Sharing the Basics:

The calculator will ask you to provide some basic information like your age, gender, weight, and height.

Step II- Activity Level:

Then it might ask about your activity level. This information is important to have an idea of how your body uses energy.

Step III- Setting Goals (Optional):

Sometimes, the calculator may let you set a goal for body fat percentage.

Step IV- Time for the Results:

Once you have entered all the info, hit that calculate button, your estimated body fat percentage appears. The calculator might also show you:

  • Your current body fat percentage
  • Goal body fat percentage (if you set one)
  • Weight to lose/gain (optional): This tells you how much weight you might need to adjust to reach your goal (if you set one).
  • Daily calorie suggestions: This might show how many calories you would need to maintain, lose, or gain weight.

This is it!

The Takeaway

We have explored everything you need to know about body fat percentage. From uncovering its impact on health and fitness, how to estimate it, and everything in between – you have a clear understanding.

Now if you are curious about your body fat percentage and want to try a body fat calculator, here is the thing! Use a good one to start your journey with precision. Talk to your doctor. A healthcare professional can offer personalized advice. They can even discuss more accurate methods for measuring body fat.

Once you are aware of the percentage and do something about it- here is what you want to do. Start outlining a plan that incorporates a balanced diet, regular exercise, and enough sleep. These lifestyle habits are the true key to unlocking your health potential!

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What are Choker Necklaces? A Complete Guide



Are you curious about choker necklaces? You’ve come to the right place. Choker necklaces have become a popular accessory, and for good reason. They’re stylish, versatile, and can add a touch of elegance to any outfit. This guide will explain everything you need to know about choker necklaces. We’ll explore what they are, why you might want to wear one, how to style them, and more.

What Is a Choker Necklace?

A choker necklace is a type of jewelry that fits closely around the neck, sitting high and snugly above the collarbone. Unlike other necklaces that hang down, chokers are designed to wrap around the neck in a way that makes them stand out. They come in various materials such as velvet, leather, metal, or even lace, and can be decorated with charms, pendants, or gemstones. This style of necklace has been popular for centuries, making appearances in various cultures and fashion trends over time.

Wearing a choker necklace can add a stylish and edgy touch to any outfit. It’s a versatile piece that can be dressed up for a fancy event or kept simple for a casual day out. Many people love chokers because they draw attention to the neck and can complement a wide range of clothing styles, from elegant dresses to everyday jeans and t-shirts. Whether you’re going for a vintage look or a modern vibe, a choker necklace can be a great addition to your jewelry collection.

How long is a Choker Necklace?

A choker necklace typically measures between 14 to 16 inches in length. This length allows the necklace to sit snugly around the base of your neck, giving that classic choker look. It’s a popular style that many people love because it’s versatile and can be worn with both casual and formal outfits.

When choosing a choker, it’s important to measure your neck to ensure a comfortable fit. You can do this by wrapping a soft measuring tape around your neck where you want the choker to sit. Make sure it’s not too tight; you should be able to fit a finger between the tape and your skin. If the necklace is adjustable, you can customize the fit to your preference, which makes it even more convenient.

Here’s a simple sizing chart for choker necklaces:

Neck Size (inches)Recommended Choker Length (inches)
12 – 1314
13 – 1415
14 – 1516
15 – 1617
16 – 1718

Why Wear a Choker Necklace?

You might be wondering, why should you consider wearing a choker necklace? Here are a few good reasons:

Versatility: Choker necklaces can be worn with almost any outfit. Whether you’re going for a casual look with jeans and a t-shirt or dressing up for a fancy event, a choker can complement your style.

Elegance: A well-chosen choker can add a touch of sophistication to your look. It draws attention to your neck and can highlight your facial features.

Trendy: Chokers have made a big comeback in the fashion world. Wearing one shows you’re up-to-date with current trends.

Personal Expression: With so many styles and materials available, you can find a choker that reflects your personality and taste.

Different Types of Choker Necklaces

Now that you know how to choose the right choker, let’s explore the different types available. Here are some popular styles:

Velvet Chokers: These are soft and comfortable, giving a luxurious feel. They often come in deep, rich colors and can be plain or adorned with charms.

Lace Chokers: Lace chokers are delicate and feminine. They add a touch of romance to any outfit and are perfect for special occasions.

Leather Chokers: Leather chokers have a bold, edgy look. They’re great for making a statement and adding some attitude to your style.

Metal Chokers: These can range from simple metal bands to intricate designs with filigree or crystals. Metal chokers are versatile and can be dressed up or down.

Beaded Chokers: Beaded chokers come in various colors and patterns. They can add a pop of color and a playful touch to your look.

Tattoo Chokers: Popular in the 90s, tattoo chokers are stretchy plastic bands that fit snugly around your neck. They’re making a comeback and add a fun, retro vibe to your outfit.

How to Choose the Right Choker Necklace

Choosing the right choker necklace can make a big difference in how it looks and feels. Here are some tips to help you pick the perfect one:

Consider Your Neck Size: Measure your neck before buying a choker. You want it to fit snugly but not too tight. Most chokers come with adjustable lengths, so look for one that can be adjusted to your comfort.

Think About the Occasion: Are you looking for an everyday accessory or something for a special event? For casual wear, simple designs in materials like leather or velvet work well. For formal occasions, you might prefer a choker with gems or intricate detailing.

Match Your Outfit: Consider the colors and style of your outfit when choosing a choker. Neutral colors like black, white, or metallic tones are versatile and can go with almost anything. For a bolder look, pick a choker in a contrasting color or with unique embellishments.

Comfort is Key: Make sure the choker is comfortable to wear. Check if the material feels good against your skin and if the closure is secure but easy to open and close.

How to Style a Choker Necklace

Styling a choker necklace can be a lot of fun. Here are some tips to help you rock your choker:

Pair with the Right Neckline: Chokers look best with certain necklines. Off-the-shoulder tops, V-necks, and scoop necks are great choices as they leave space around your neck, letting the choker stand out.

Layering: You can layer chokers with other necklaces for a trendy look. Try pairing a simple choker with a longer necklace or layering multiple chokers of different styles and lengths.

Mix and Match: Don’t be afraid to mix different styles and materials. Pair a velvet choker with a lace one or combine a metal choker with a beaded one. Mixing and matching can create a unique and personalized look.

Hair Styles: The way you style your hair can also impact how your choker looks. Updos or short haircuts draw more attention to your neck and the choker. If you have long hair, you can wear it down or pulled back to show off the necklace.

Occasion: Match your choker to the occasion. For a casual day out, a simple leather or velvet choker works well. For a night out or a formal event, opt for something more elaborate like a metal or gem-adorned choker.

How to Care for Your Choker Necklace

Taking care of your choker necklace will ensure it stays in great condition. Here are some tips:

Store Properly: Keep your chokers in a jewelry box or a designated drawer. Use soft pouches for delicate materials like lace or velvet to prevent them from getting damaged.

Clean Regularly: Depending on the material, you might need to clean your choker from time to time. For metal chokers, use a jewelry cleaner or a soft cloth. For fabric chokers, gently hand wash them with mild soap and water, then let them air dry.

Avoid Water: Try to keep your chokers away from water, especially if they’re made of fabric or have metal components. Water can cause tarnishing or damage the material.

Handle with Care: Be gentle when putting on or taking off your choker. Avoid pulling or stretching the material too much to prevent it from breaking.

Common Problems and Solutions with Choker Necklaces

Like any accessory, choker necklaces can come with their own set of problems. Here are some common issues and how to solve them:

Too Tight: If your choker feels too tight, you can use an extender chain to add extra length. Many chokers come with adjustable chains, but if yours doesn’t, you can easily find extenders at a jewelry store.

Irritation: If you experience skin irritation, it could be due to the material. Try switching to a hypoallergenic option or one made from a different material. You can also apply a thin layer of clear nail polish to metal parts to create a barrier between the metal and your skin.

Tarnishing: Metal chokers can tarnish over time. To prevent this, store them in a dry place and clean them regularly. If tarnishing occurs, use a jewelry cleaner or a polishing cloth to restore their shine.

Breakage: Chokers can break if they’re not handled carefully. Always be gentle when putting on or taking off your choker. If it does break, you can often repair it with a jewelry repair kit or take it to a professional jeweler.

Where to Buy Choker Necklaces

If you’re looking for high-quality choker necklaces, Erica Jewels is an excellent place to start. This online store offers a wide variety of choker necklaces to suit different tastes and occasions. Whether you’re interested in classic velvet chokers, elegant metal chokers, or intricate lace designs, Erica Jewels has something for everyone. Their necklaces are crafted with precision and care, ensuring durability and style. You can also find pendant necklaces and other trendy jewelry pieces that can complement your choker necklace perfectly.

At Erica Jewels, you can take advantage of their attractive offers and discounts. They frequently run promotions, such as buy-three-get-one-free deals, and offer free shipping on orders over a certain amount. This makes it easy to find stylish and affordable jewelry. For more detailed information about their current promotions and to explore their extensive collection, visit the Erica Jewels Website.


Choker necklaces are a fantastic accessory that can enhance any outfit. Whether you’re going for a casual, edgy, or elegant look, there’s a choker out there for you. Remember to choose the right size, style, and material to match your outfit and occasion. Take good care of your chokers to keep them looking their best, and don’t be afraid to experiment with different styles and combinations. 

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The Ultimate Guide to the Perfect Prom Look




The Ultimate Guide to the Perfect Prom Look

Prom night is one of those extra special, exciting events that only comes around a few times – so why not embrace the air of the occasion and secure your dream dress? If not now, when? From the bold and impactful to the classically chic, there are so many options out there when it comes to finding the perfect prom look! Keep reading for your ultimate guide to selecting the right silhouette for you – as well as some seriously inspiring style tips to help you on your journey!

Wear The Roses

Florals are always a sure way to feel beautiful, feminine and ready for the event – but textural florals across floating tulle? That’s your key to an elevated evening look that you will love on your prom night, and with every wear that follows! Choose a bold red gown with a sculpted bodice, modern square neckline and a fitted waist to contrast with a full and floating tulle skirt that has been embellished with three dimensional, high-texture petals. Dress with red leather heels and an understated clutch to let the impact of your gown shine all on its own.

Asymmetrical Elegance

The antidote to unique formal dresses, the asymmetrical trend is not going anywhere anytime soon! Choose a dynamic dress with an angular asymmetric neckline that is enhanced with delicate ruching and a balancing side leg split. A bolder tone like emerald green will highlight the texture and let the striking impression of your silhouette take centre stage. Sweep your hair to the side and opt for asymmetrical earrings to lean into the shapeshifting creativity of your prom dress, you’re sure to stand out from the crowd the elegance way with this style!

Image: Alamour The Label

The Little Black Dress Update

The black dress will always be in style – it’s been adored by stylish women all over the world for centuries for a reason! Choose a modern update on the timeless classic by choosing a midi length black dress with feminine lace detailing and soft ruching across a V-neckline for a romantic look that is going to make you feel your most bold and your most beautiful. Lean into the timeless feel with pearl accessories and a black clutch. This is a style that you know you are going to wear and love for countless special occasions to come, so it’s a brilliant choice if you are looking for a forever investment that you can style and wear many different ways.

Contemporary Cowl Necks

The cowl neck dress is the cool girl’s answer to eveningwear. Look for a simple cut slip dress with a fitted waistline, spaghetti straps and a plunging cowl neckline for a flawless fit that will flatter your figure perfectly. You can opt for a stronger pastel colour such as poppy orange or lilac, or go for a deeper mood with emerald or purple tones. A bright tone will amp up the impact of this simple yet sophisticated style.

Ready to secure your perfect prom dress?

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Unveil the Facts about Fabrics To Pick a Men’s Lowers



Men’s Lowersare essential bottomwear in men’s closet and it is a staple outfit for hitting gym sessions or attending casual events. Today, men’s lowers are no longer for workouts, they are suitable for outdoor games and lounging at home. Lowers come in different varieties and fabrics. Fabrics play a crucial role in providing comfort during workouts. When it comes to selecting a men’s lower, it is essential to attention to details on fabrics that offer comfort, durability, and style. This article throws light on how to select good fabric lowers for men.

In What Kinds Men’s Lowers Are Available?

The fashion realm experiments with every kind of outfit; in terms of fabrics, patterns, and designs. Lowers are an all-time favourite bottomwear for men. And they are available in wide varieties. Let’s talk about the types of lowers.

1.  Stylish Lowers-

Stylish Lowers refers to its patterns and design. Stylish lowers have an elasticated waistband and handy pockets at the sides. You can style a lower for casual and semi-formal occasions. Stylish lowers come in multiple colors; from bold to neutral ones.

2.  Gym Lowers-

Gym Lowers are specially designed from fabrics that wick away sweat and minimize body odor. Apart from gym time, you can pair them for weekend outings.

3.  Running Lowers-

Running Lowers has an inner drawstring closure, two side pockets, and a straight hem. It is designed with the use of Anti-Microbial and Anti-Static Technology allowing flexibility during physical activities.

Essential Guide To Fabrics For Selecting Perfect Men’s Lowers


Lowers for men are designed in different fabrics. It is necessary to select good quality fabrics; comfort is the key to enhancing productivity and confidence. Fabrics may be natural or they can be synthetic. Fabrics that are sourced from natural origins are considered natural fabric while synthetic fabrics are man-made and it is processed by chemicals.  Some of the peculiar fabrics are discussed below:

Cotton Fabrics-

Cotton fabrics are considered natural fabrics and it has the quality of providing comfort in every season and workouts. Cotton fabrics have sweat and moisture-wicking properties and it is preferable to wear for casual events in Summer and Sunny workout days. This fabric is well-knitted and offers a wide range of motion. For comfortability, you can choose cotton lowers for men.

Lycra Fabrics-

Lycra Fabrics is a synthetic fabric and it is a combination of polyester and spandex. This fabric is stretchable and has the quality of dryness. Strectabality and sweat absorption are necessary during workouts. Due to all these qualities of the lycra fabric, Men Lowers are designed using this fabric and it is specially manufactured for gym purposes and professional sports persons. Lycra fabrics have the quality of durability so it is preferable to choose this kind of lowers.

Polyester Fabrics-

Polyester Fabrics are man-made synthetic fibers manufactured using anti-microbial and anti-static technology that wicks away sweat, prevents body odor, and offers flexible movements through every workout. Polyester fabrics have considerate longevity so both manufacturers and buyers should prefer to design and buy polyester fabrics lowers.


Now you have all the information regarding fabrics of the men’s lowers. Choose fabrics of the lowers according to the occasion and purpose to wear. For gym workouts you can choose those fabric lowers that provide stretchability and flexible movements. For casual wear, cotton lowers are preferred especially in Summer. Implement these tips for your next shopping session and get maximum comfort. You can style these lowers for every occasion. Bukkum uses premium quality fabrics to design men’s lowersto maximize comfort, longevity, and durability. So everyone gives preference to Bukkum to buy every kind of athleisurewear.

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