Chuyển đến nội dung chính

How Can You Set an Ideal Weight Loss Goal Scientifically?

How to set the Ideal weight loss goals based on Body Fat Percentage Rather than BMI?

What is Body Fat Percentage ?

The body fat percentage is the total weight of fat divided by total weight; body fat includes essential body fat and storage body fat. Essential body fat  means the minimal amount of fat required for survival - Anything less than this amount would mostly likely result in organ failure, but even approaching this amount of body fat is dangerous.. The percentage of essential body fat for women is greater than that for men, due to the demands of childbearing and other hormonal functions. The percentage of essential fat is 3–5% in men, and 10-16% in women
Why Should you avoid relying Only on BMI?
The Majority of people when they start their weight loss journey tend to focus  on a  weight Goal,they concentrate on getting to this goal and don't figure out that the body composition is much more important!
Your body fat percentage is a better and much more reliable indicator of your health.  There are different recommendations for body fat percentage levels, the following is coming from The American Council on Exercise.


To illustrate why Body Fat Percentage is more reliable than BMI (Body Mass Index) let's consider the Following Two Examples:
-Example 1- a Fat Skinny Woman: Emma
Let Say Emma weighs 155 Pounds and 5.5 feet tall.   Her BMI of 24.4 tells us that Emma is in a normal weight range.  However her percentage of Body fat  is 33%.  This shows That Emma is actually at the risk Zone.  She Has too much fat compared with lean mass on Her body and so She is actually at risk even though BMI tells us  she is in a normal weight  range!!

-Example 2 : in this case we will take John, a Bodybuilder that weighs 253,5 Pounds and 6,33 Feet tall,Of course this weight is muscle. John's BMI would tell us that he is obese!! and yet when he does his body fat percentage testing he has a percentage of 8%.  This actually means That John is in the athlete class and not at all obese!

The Question Now is How to Determine your ideal weight loss Goal based on Body Fat Percentage?

lets consider an illustrative example:
Sarah  is a 19-year old  marathon runner who’s training for the olympic games. She believes she could improve her performance if she drop down some pounds. Sarah  is 5 feet and 4 inches tall and now weighs 135 pounds. Her present estimated body fat is 23 percent. Her body fat goal is 15 percent.

Here’s how she would calculate her optimal weight:

135 (current weight) x 23 percent (current % body fat) = 31 pounds of fat
135 (current weight) - 31 (weight that’s fat) = 104 pounds of lean
FFM (fat-free mass) goal = 85 percent (difference between body fat goal and total body)
104 (current pounds of FFM) ÷ 85 percent = 122 (Emily’s Ideal Goal weight)
Sandra's weight-loss Ideal goal is to reach 122 pounds and reduce her percent body fat from 23 percent to 15 percent.
Here is the Scientific Formula to calculate goal weight based on percentage of body fat

Goal Weight = (Lean Body Mass)/(1-% Body Fat Goal)
Lean Body Mass = (Body Weight)-(Body Weight x % Body Fat)

The key is to remember when setting realistic weight loss goals to focuse on body fat percentage rather than total mass,it's much better and healthier indicator, The other reason is that muscle weighs more than fat and of course when you build more musle bulk you will notice a gain on the scales which is actually not bad at all because it simply means your body fat percentage has dropped and you are healthier and  sexier!
Summer is just around the corner,Folks Let's Drop Some Pounds Fast ;)

Nhận xét

Đăng nhận xét

Bài đăng phổ biến từ blog này

What's lurking in YOUR salad? Experts warn prewashed spinach still contains 90% of its bacteria and can cause food poisoning

Health experts have warned against eating pre-washed spinach. They say commercial washing techniques fails to remove 90% of the bacteria. Small peaks and valleys in baby spinach leaves could be a key reason why there have been numerous bacterial outbreaks involving leafy green vegetables, they say. Greens are washed by commercial processes before they head to the grocery store.  But these methods, which can include water and bleach rinses or irradiation, are not completely effective, says Nichola Kinsinger of the University of California. She says scientists have estimated that 99 percent of food-borne illnesses from leafy greens can be traced back to disinfection issues.  'In a sense the leaf is protecting the bacteria and allowing it to spread,' said Nichola Kinsinger, a post-doctoral researcher working with Sharon Walker, a professor of chemical and environmental engineering.  'It was surprising to discover how the leaf surface formed micro-environments t...
Đăng nhận xét
Đọc thêm

Sweet News: Dark Chocolate May Prevent Obesity And Diabetes

If you’re going to munch on chocolate, choose dark chocolate. It’s something that has gained popularity as growing research points out the various health benefits of eating dark chocolate in moderation. Antioxidants and flavonoids make it so good Studies have shown that dark chocolate, which is rich in flavanols — a type of healthy antioxidant — can improve your cardiovascular system. Chocolate is also filled with other types of antioxidants and flavonoids , the latter of which are found in various fruits and vegetables. Flavanols are the main type of flavonoid in cocoa, and have been shown to improve vascular health by lowering blood pressure, improving blood flow to the brain and heart, as well as boosting the clotting properties of blood platelets. Not all chocolate is created equal In fact, that strong bitter taste in really dark chocolate comes from flavanols. That’s why processed chocolate — which goes through plenty of steps to reduce that bitter taste — is sweete...
Đăng nhận xét
Đọc thêm

SOUPS THAT CAN HELP WEIGHT LOSS IMPROVING SATIETY & BOOSTING METABOLISM

Soup is often listed as one of the foods it’s a good idea to add to your diet if you want to lose weight. But with so many different varieties to choose from, ranging from thin consommés to rich, creamy soups – not to mention myriad slimming soups from cabbage to crazy – many of us are left wondering what the best soup for weight loss is. Soup and weight loss: the scientific evidence Increasingly, research has revealed that consuming soup improves satiety (the feeling of fullness at the end of a meal) so that we eat less and take in fewer calories which is great for weight loss. Eating soup appears to be far more effective – and a whole lot tastier – than drinking a glass of water with a meal to help fill us up, the latter of which is often a top diet tip. In a study from Pennsylvania State University, researchers asked women to eat chicken casserole, chicken casserole with a glass of water, or chicken casserole with the same amount of water added to make a sou...
Đăng nhận xét
Đọc thêm