You've lost weight, but are you sure you've lost body fat too?

Losing weight = losing weight. Regardless of the results achieved by many people on this road to losing weight, this concept really makes dogs ashamed.

What era is this, and some people still use weight as a criterion for losing weight.

The body has so many components, and weight loss can be the loss of water or muscle.

But what we really want and should lose is excess body fat.

So how should we judge how much body fat we have? And how can we judge whether we have really lost fat during the weight loss process?

Everyone must share and collect today’s article.

Next you will see:

1. Determining body fat content starts with understanding body fat percentage!

2. How to judge whether your body fat percentage has really decreased?

Body fat rate, also known as body fat percentage, is the percentage of body fat weight (subcutaneous fat + visceral fat) to total body weight.

Compared with the weight and BMI index that everyone is familiar with, body fat percentage can be said to be the most honest standard of fatness or thinness.

Two people with the same weight, height and body mass index (BMI) may have one appear fat while the other appear thin.

There are actually special instruments for measuring body fat percentage, or some weight scales can also measure body fat. Although the data cannot be said to be very accurate, we can use it as a basis for judging changes in body fat percentage.

If you really don't have a scale, you might as well use the following formula to roughly determine your body fat percentage:

The normal body fat percentage for men is approximately between 10% and 20%, and for women it is approximately between 17% and 30%.

During the weight loss process, many people may lose weight around their waist first. Some people lose weight quickly at the beginning, but soon their weight does not change no matter how they control their diet or increase their exercise.

It can be said that there are thousands of different states for thousands of people, but if it is one of the following three situations, Dog wants to say that generally your weight loss state is developing in a good direction.

Body fat is also gradually decreasing.

The waist circumference has decreased, while the hip and leg circumferences have not changed. This may not be a good thing for some people, but Dog wants to say that this means that your body fat has decreased.

In particular, visceral fat is decreasing significantly. But why is the weight not changing? This is because while losing fat, other useful components of the body, such as muscle, are increasing.

This situation mostly occurs in women with pear-shaped bodies. They usually have the problem of having too much fat in the lower body and it is difficult to lose it. Although it takes a long time to lose this part of fat,

But overall it has no effect on your health. If your weight is not overweight, you can just do some local body shaping exercises later.

For many people, this situation of weight gain instead of loss is very distressing, but it is actually a good thing.

Although weight seems to be increasing, waist circumference has not increased, which to some extent indicates that the useful tissues of the body are increasing. For us, this is a manifestation of increased metabolic rate.

For many people who lacked exercise before and suddenly want to lose weight through exercise and diet, most of them will lose weight quickly at the beginning, but there will be a bottleneck period in the middle.

During this period, your weight will remain the same, or even increase instead of decrease. At this time, you just need to wait patiently, increase your exercise, and pay a little attention to the intake of staple food and fat.

After a while, you will be able to get through this bottleneck period and eventually achieve your goal of losing weight.

In fact, many girls express distress when encountering this situation, but physically speaking, your body fat percentage is decreasing and your metabolic capacity is increasing.

In fact, whether a person has a thick waist, a thick back, a fat upper body, or other problems, they all have problems with excessive body fat and excessive visceral fat. Not to mention that it looks bad, it is not good for health either.

This group of people has a higher risk of suffering from the three highs than those who only have fat hips and legs.

If you can reduce the fat on your upper body and make your buttocks rounder and more muscular through exercise, it means that your weight loss method is on the right track.

Not only does the body's metabolic rate improve, but the nutritional status is also good.

Well, if the above three situations occur during your weight loss process, congratulations, your body fat is decreasing. But if it happens to the following two situations, you need to adjust your weight loss plan.

The situation mentioned above is a typical state in which fat is not reduced, but body muscle and water are lost.

The result of losing weight in this way is that you will become prone to obesity because the reduction of muscle will be accompanied by a weakening of metabolism.

Regarding changes in the legs, studies have shown that people with the same weight but thin legs have a higher risk of chronic diseases, and their blood pressure and blood sugar levels are more likely to exceed the standard.

In this situation, many people do not exercise enough, do not combine aerobic and anaerobic exercise enough, and are over-dieting and unable to ensure their body's nutrition.

The above situation is caused by the lack of exercise habits for a long time, losing weight on a whim, excessive exercise, and lack of nutrition.

When it comes to exercise to lose weight, you must adapt to your body's condition and proceed step by step, increasing the intensity step by step.

Sudden high-intensity exercise can not only cause sports injuries, but also long-term excessive nutrition can promote arteriosclerosis and increase the risk of heart disease.

When dieting to lose weight, you must also ensure basic energy and nutritional needs.

When you feel tired, the best way is to adjust your exercise rhythm, pay attention to protein intake in your diet, and start again after your body has recovered.

Source: Vitadog Nutritionist