Whether you are thin depends on your body fat percentage to lose weight, you must lose fat or not

It said that he found out that he had lost weight and thought he had lost weight successfully? Don't be naive, losing weight does not mean losing weight. This is why some people are obviously lighter, but their bodies are still "huge". So what does it mean to be really thin?

Whether you have lost weight depends on your body fat percentage

Body weight contains bones, muscles, blood, cell fluid, lymph fluid and fat. People lose weight through some weight loss methods. But during the process, perhaps fat is not consumed, just less water or muscle. There is a lot of fat and the weight becomes lighter, so this is just a kind of "virtual thinness". Whether you are thinner depends on your body fat percentage.

Body fat ratio refers to the proportion of body fat weight in the human body to the overall body weight, also known as body fat percentage, which reflects the amount of body fat content in the human body and the degree of obesity. If your body fat percentage drops, it means that the fat content in your body has decreased, so you are really thin.

Generally speaking, it is normal for men to have a body fat rate of about 10 to 20%, and for women to have a body fat rate of about 17 to 30%, which is the standard situation. However, this standard is not fixed and will change with age. For women over 50 years old and for men over 55 years old, the standard value of body fat percentage can be increased by 2%-3% for every 5 years old.

Formula for calculating body fat percentage

There are many measuring machines that can measure a person's body fat rate, but if you don't want to rely on measuring machines, you can use BMI to calculate body fat rate. Its calculation formula is:

Body fat % = 1.2×BMI +0.23 × age-5.4-10.8× gender (where gender is 1 for male and gender is 0 for female)

BMI is the body mass index. The BMI index is equal to the number of kilograms of weight divided by the square of height and meters. That is, BMI=W÷H².

If a 20-year-old woman weighs 50kg and is 1.6 meters tall, then her BMI=50÷1.6²≈19.53, and her body fat ratio is calculated as: 1.2×19.53+0.23×20-5.4-10.8×0=22.636

Finally, it was concluded that this woman's body fat rate was 22.636%, which was in the range of 17 to 30%, belonging to the standard body shape.

How to lose fat without losing weight

Weight is just a number, and reducing fat is the purpose of weight loss. In addition, while reducing fat, you should increase your muscles appropriately to control your weight and avoid being too light.

1. Set goals and persevere

Once again, losing fat is the most important thing, and losing weight is easy, but losing fat is very difficult. Seventy percent of the human body is water. If you want to lose a few kilograms of weight, as long as malnutrition and dehydration damage the body, your weight will fall straight, but you will regain weight very quickly. To lose weight, please make reasonable estimates according to the following formula to avoid unrealistic illusions that will lead to self-abandonment before you achieve your final goal, but instead you will be too quick to achieve it.

2. Strength training combined with aerobic exercise

Strength training can help you strengthen or maintain your muscles and increase your basal metabolic rate, while aerobic exercise can consume as much fat as possible. Both are indispensable and are both important keys to weight loss. If you only do strength training, your body will focus on synthetic muscles, and body fat will decline slowly; if you only do aerobic exercise, the basic metabolic rate will be limited, and the total calories consumed will be low, which is not a good thing for reducing fat, so a balanced two-pronged approach is the best. But remember that strength training and aerobic exercise should not be done on the same day, which will reduce efficiency. If time is really limited, please do strength training first and then aerobic exercise.

3. Calories should be controlled, but diet should be balanced

Many body reactions require fat to carry out, many excellent cholesterol require unsaturated fatty acids to synthesize, and many fat-soluble vitamins must be dissolved in fat before they can be absorbed by the body. Not eating fat at all will hinder the normal operation of body functions and reduce the basic metabolic rate, which is a bad thing for reducing fat. Therefore, although it sounds contradictory, consuming good fats, such as fish oil and sunflower oil, can actually help us lose fat. The key point is to lower total calories. As I said before, if you don't control calories, a fat-free diet can still make you fat.

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