How can you lose weight the fastest and most effectively? This way of weighing will definitely make you lighter.

Obese people, in my opinion, are both generous and stingy creatures. They are generous and don't like to make a fuss over small things, but they are the only ones who can't stand their weight. They are meticulous about the numbers on the weighing scale, and they are overjoyed and excited to spread the news when they see the weight has decreased slightly; but as soon as the weighing scale number rises slightly, they become anxious immediately. To make the weight lighter, they are truly willing to put in a lot of effort. I have a chubby best friend who, every time she steps on the scale, is like performing an important ritual. She chooses a good time, takes a bath and changes clothes, and then carefully steps onto the weighing scale. I have seen how complicated her ritual is and silently gave her a dirty look: "It's just weighing yourself, why make such a fuss?" My best friend immediately retorted: "You don't know anything! This way is the lightest!" With her shout, I was scared, and could only say, for the sake of a lighter weight, you guys are truly persistent.

 If you are also an undeniable fat person, you must have done the following things before stepping on the scale:

 1. Even if you don't need to use the toilet, you go to the bathroom before stepping on the scale to make the weight lighter.

 2. Take off as much clothing as possible.

 3. Even if you are thirsty, you refuse to drink water before stepping on the scale.

 4. Find the best time to weigh yourself, and be more diligent about weighing yourself than going to work.

 5. You don't like to exercise平时, but when it comes to weighing yourself, you suddenly run a few kilometers.

 With such thorough preparation before stepping on the scale, if the weight doesn't decrease, it would be truly unreasonable. However, seeing the weight decrease, do you think you've lost weight? I have to tell you a fact: a lighter weight doesn't mean you've lost weight!

 Weight is the most superficial standard for measuring whether a person is fat or thin. Why do I say this? Because the facts are right in front of us.

 Image source: 39减肥 community达人 jane chen → quickly check out her inspiring weight loss story.

 Some people are surprised, what's going on here? Don't hurry, I'll reveal the secret. This expert previously mainly lost weight by controlling her diet and doing aerobic exercise. After persisting for a relatively long time, the method worked, and she lost a lot of fat. However, while losing fat, her muscle mass also decreased. At that time, she didn't look too fat, but her flesh was loose and flabby. Later, she combined strength training to build muscle, the fat decreased, and the muscle content increased. Although her weight also increased slightly, she looked more defined with muscle lines and actually looked slimmer.

 So the question is, who decides whether you are fat or thin?

 1. BMI

 BMI stands for Body Mass Index, which is the number obtained by dividing the weight in kilograms by the square of the height in meters. It is currently the most commonly used international standard for measuring the degree of human fatness and health. You can refer to the following table for specific judgment (Chinese reference standards):

 2. Waist-Hip Ratio

 A serious problem with obesity is the excess of visceral fat. However, the international standard for measuring human fatness – BMI mainly reflects the overall fat problem of the human body, not the visceral fat problem. Waist circumference and waist-hip ratio can reflect this aspect. Therefore, the World Health Organization considers central obesity as waist circumference ≥102cm for men, ≥88cm for women, or waist-hip ratio: >1.0 for men, >0.9 for women. Central obesity is also known as abdominal obesity, and it reflects to some extent the condition of visceral fat. However, this standard has some gaps for Chinese people. In China, a waist circumference ≥85cm for men and ≥80cm for women is already considered central obesity.

 3. Body Fat Percentage

 Body fat percentage refers to the proportion of fat weight in the total body weight of a person, also known as body fat percentage. It reflects the amount of fat in the human body and the degree of obesity. If the body fat percentage decreases, it means that the fat content in your body has decreased, and then you are truly thin.

 Generally, a male body fat percentage of about 10%～20% is considered normal, and a female body fat percentage of about 17%～30% is considered standard. A male body fat percentage >25%, a female body fat percentage >33% is considered obese. However, this standard is not fixed and can change with age. For women over 50 and men over 55, the body fat percentage standard value can be adjusted up by 2%-3% for every 5 years.

 Body Fat Percentage Calculation Formula

 Now there are many measuring instruments that can measure a person's body fat percentage. However, if you don't want to rely on measuring instruments, you can use BMI to calculate the body fat percentage. The calculation formula is:

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

 BMI stands for Body Mass Index. The BMI index is the number obtained by dividing the weight in kilograms by the square of the height in meters. That is, BMI=W÷H2.

 For example, a 20-year-old woman weighing 50kg and 1.6 meters tall, her BMI=50÷1.62≈19.53. Her body fat percentage calculation would be: 1.2×19.53+0.23×20−5.4−10.8×0=22.636

 Finally, the body fat percentage of this woman is 22.636%, which falls within the range of 17～30%, making her a standard shape.

 Editor's Note: If you are truly serious about losing weight, in addition to staring at the scale, it is more important to focus on the fat in your body. Only when the fat in your body decreases do you become truly thin. It is recommended to pay attention to muscle training while losing fat. In terms of diet, don't be too strict. Remember, lose fat and sugar without losing nutrition, and a healthy thinness is perfect!

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