How to calculate body fat percentage? Three scientific methods for weight loss

Many people pay attention to their body fat percentage when losing weight. How to calculate the body fat percentage? The body fat percentage refers to the fat content of the body. Sometimes when you lose weight, most of what you lose is muscle.

1. Body fat formula for women

a = waist circumference x 0.74

b = (total body weight x 0.082) + 34.89

Body fat weight = a - b

Body fat percentage = (body fat weight ÷ body weight) x 100%.

2. Body fat formula for men

a = waist circumference x 0.74

b = (weight x 0.082) + 44.74

Body fat weight = a - b

Body fat percentage = (total body fat weight ÷ body weight) x 100%.

Body fat rate refers to the proportion of body fat weight in the total body weight, also known as body fat percentage, which reflects the amount of fat in the body. Obesity increases the risk of various diseases, such as high blood pressure, diabetes, and high blood lipids. Women who are planning to get pregnant should not ignore the risk of pregnancy complications and dystocia caused by obesity.

Someone asked, can we try to use diet pills to lose weight? No! It is understood that there are two main types of diet pills on the market today: the first type is like a laxative, which only achieves the effect of weight loss by clearing waste from the body, and rebounds significantly and has no effect. The second type is to reduce the body's hunger and appetite through the properties of the drug, which has a great impact on human health. Therefore, it is recommended that everyone should adopt scientific weight loss therapy, reasonable exercise and healthy diet. As the saying goes, "three parts training, seven parts eating", eating is also a very important link!

Exercise therapy:

The effect of exercise on weight loss depends on the type, intensity, duration, frequency and amount of exercise. The "consensus" recommended exercise methods for adults are:

① Aerobic exercise: People who have no exercise foundation can start with aerobic exercise to improve cardiopulmonary function, reduce visceral fat, and enhance physical fitness, and then add anaerobic training.

② Resistance exercise: more effective in increasing lean body mass (fat-free body mass).

③ Aerobic exercise combined with resistance exercise: the weight loss effect is more obvious.

④ High-intensity interval training (HITT): It can be recommended as a time-saving method, but the fat-reducing effect cannot achieve similar benefits as continuous aerobic exercise.

Reasonable diet therapy:

1. Energy-limited balanced diet: refers to a dietary pattern that limits energy intake while ensuring basic nutritional needs. The energy supply ratio of macronutrients should meet the requirements of a balanced diet. It can take three forms:

① Based on the target intake, reduce it by a certain proportion, reducing it by 30%~50%.

② Reduce the target intake by about 500 kcal per day.

③ Daily energy supply is 1000~1500kcal, that is, a low-energy diet.

2. High-protein diet: A diet in which daily protein intake exceeds 20% to 40% of total daily energy (or 1.2-1.5 g/kg/d), but does not exceed 30% of total daily energy (or 2.0 g/kg/d). However, be careful to choose low-calorie, high-protein foods, which can increase satiety, eliminate hunger, and not bring too much calorie burden. If you eat a few eggs every day to build muscle, it is recommended that you do not eat the yolk from the second egg to avoid high cholesterol.

3. Light fasting diet: also known as intermittent fasting, generally adopts the "5+2" diet pattern, that is, eating normally 5 days a week, and consuming 1/4 of the usual energy (about 500kcal/d for women and about 600kal/d for men) on the other two days (non-continuous).

Maintenance after weight loss therapy

After weight loss treatment, weight loss maintenance is very important, but also very difficult. A series of studies in recent years have found that the body has multiple mechanisms to regulate energy balance to maintain its own weight relative stability. One year after the end of the weight loss plan, most people will regain 30% to 35% of the weight they have lost, and basically return to their pre-weight loss weight level after 4 years. When maintaining weight loss results, lifestyle and behavioral interventions are critical, and energy-restricted diets should be the first choice. Believe in the power of "belief". No matter how great your weight loss plan or method is, it is a battle of perseverance and persistence above all else. Believe in yourself, keep exercising, and keep controlling your diet. Over time, the good figure you want will already be in you.

Dietary calorie intake < metabolic expenditure + exercise expenditure

The principle of weight loss is very simple – eat less calories than the total calories consumed every day, forcing the body to break down its own resources to make up for the calorie difference. The body's own resources include lean body mass and fat. Generally speaking, for every pound of body weight lost by an average person, about 2/3 is fat and 1/3 is muscle (excluding water). The principle seems simple, but the unscientific approach is that many people lose weight by dieting in order to achieve the goal of losing weight quickly. Although this is effective in the short term, it is actually very unscientific and easy to cause rebound. From the above formula, we can see that what we need to do is to increase exercise consumption, increase metabolism, and adjust the diet structure to reduce the intake of high-calorie foods, such as oils, desserts, carbohydrates, etc. Such a long-term calorie overdraft will consume the body's fat that stores calories to achieve the purpose of reducing fat content, thus achieving weight loss.

To reduce fat, naturally speaking, is to speed up the metabolism of fat so that fat can be consumed quickly. So we must first understand what the metabolic process of fat is. In simple terms, it can be divided into three processes: decomposition, transport and oxidation.

The general process is: muscles absorb fatty acids, use myoglobin and mitochondria as the medium, consume oxygen, and break down into carbon dioxide and water.

So if you want to speed up fat loss, you have to speed up the process. The following is a schematic diagram. The actual process is very complicated, but we don't need to care about it. What we care about is how to burn fat. If you only pursue weight loss without reducing the proportion of body fat, or even reducing useful parts of the body such as bones and muscles, it will harm your health, accelerate your aging, and reduce your metabolic rate, which runs counter to the fundamental goal of weight loss. It is also easier to rebound. Obviously, this is not advisable. Simply losing weight only loses weight, which includes muscle and fat, that is, you are losing weight. This is why some women are very light, but their body shapes do not look very harmonious.