Please have your copied Body Fat Chart information handy. It will play an important part in determining if your weight loss goal is realistic and healthy.
Okay, you know how much weight you want to lose. Now what?
* Note that weight loss and fat loss are two different things.
Why do you want to lose weight? Is it because you see either of the following on your body? Waving triceps, love handles, double chin, cellulite, saddle bags, potbelly, etc.
Well guess what? They are all fat and that’s why a person needs to aim to lose fat and not weight.
Just because you are (this weight), it doesn’t mean that you have to lose (this amount). Why? Because, your body fat percentage determines how much you need to lose.
The weight number you see, when you step on a scale is divided into two categories (Pounds of Lean body mass(Muscles) and Pounds of body fat).
To find out how much of your weight is fat and muscle, use this formula.
Weight x body fat percentage = Pounds of fat on your body
Weight – Pounds of fat = Pounds of Lean body mass
Say, Jane Doe weighs 200 pounds and her body fat percentage is 35%. What does this mean?
It means that Jane Doe is carrying 70 pounds of fat and 130 pounds of lean body mass.
200 x 35% (.35) = 70 pounds of body fat
200 – 70 = 130 pounds of lean body mass
Important Note: Every body needs fat on it to survive.
Jane Doe can not aim to lose 70 pounds. I don’t care if the ideal body chart says she’s suppose to be 130 pounds or less. The body fat percentage determines how much weight a person needs to lose to be healthy.
If a person’s weight loss goal number is the exact amount or higher than the amount of pounds of fat on their body, their weight loss goal is unrealistic and unhealthy. A close number to the amount of pounds of fat on their body can be unrealistic and unhealthy as well.
Here is a formula for everyone to use to determine if their weight loss goal is realistic. This formula is to be used, if the weight loss goal is way lower or kind of close to the amount of pounds of body fat on their body.
Current weight – weight loss goal = Future Weight
Future weight – lean body mass = Remaining pounds of body fat
Remaining pounds of body fat / Future Weight = Future Body fat percentage
Example: Say Jane Doe looked at her 200 pound body and decided that she wanted to lose 60 pounds. Will a 60 pound loss be unrealistic and unhealthy for her? Lets keep in mind that Jane Doe weighs 200 pounds and her body fat percentage is 35%, making her have 70 pounds of body fat and 130 lean body mass.
200 (Current Weight) – 60 (Weight loss goal) = 140 (Future Weight)
140 (Future Weight) – 130 (lean body mass) = 10 (Remaining pounds of body fat)
10 (Remaining pounds of body fat) / 140 (Future Weight) = 7 (Future Body Fat Percentage).
Any body fat percentage under 10% for women is too low and very dangerous.
So, this means that a 60 pound weight loss goal for Jane Doe will be unrealistic and unhealthy.
Now, say she wanted to loss 50 pounds. That would be a good amount of weight to lose.
Lets look at the math.
200 (Current Weight) – 50 (Weight loss goal) = 150 (Future Weight)
150 (Future Weight) – 130 (lean body mass) = 20 (Remaining pounds of body fat)
20 (Remaining pounds of body fat) / 150 (Future Weight) = 13 (Future Body Fat Percentage).
If Jane Doe loss 50 pounds of body fat, it will give her a 13% body fat percentage and that’s a good healthy percentage for a woman to have.
I know that I have shared a lot of information with you all, but trust me, if a person goes by the amount of pounds of body fat on their body, instead of the whole number they see on a scale, they will get healthy in God.
Remember fat loss and weight loss are two different things. Fat loss shrinks the body and it can do so, without the whole number on the scale moving.
That’s the reason why I focus on my inches and body fat percentage. They let me know that I am heading in the right direction.