The best way to lose weight the right way is to first know your BMI and current body fat %
Once you know how much body fat you currently have, you can then create a game plan that dictates how fast you want to lose weight.
I always recommend to my clients that the primary number they should focus on is their body fat % rather than the number on the scale.
So how do you calculate your BMI and body fat %
There’s a formula.
To calculate your BMI you’ll simply divide your weight in pounds by your height in inches squared. You then multiply those two numbers by a conversion factor of 703.
Sounds a bit confusing so let me draw it out.
If you weight 160 pounds and are 5 foot 5 (or 65 inches), your BMI calculation will look like this:
[160 ÷ (65)²] x 703 = 26.62 BMI
Once you find your unique BMI you can then insert it into the Body Fat % formula below.
(1.20 x BMI) + (0.23 x Age) – 5.4 = Body Fat Percentage
(1.20 x BMI) + (0.23 x Age) – 16.2 = Body Fat Percentage
So depending on your current body fat percentage will determine the steps and length it’ll take to lose enough weight. Once you lose the weight and drop body fat % you’ll start to see your abs.
Here’s a helpful body fat % chart specific to male and female:
The chart above will give you a better understanding of how much body fat percentage to drop.
More so, it’ll give you an idea of what body goal you would like to achieve for yourself.
Don’t know how to drop your body fat percentage?
Here are a few quick tips on how you can start burning fat today.
Eat more protein. Every new client that I’ve trained confessed that they should be eating more protein than they currently are. Ideally, you should be consuming 1 gram per pound of bodyweight if you apply resistance training to your regimen. In general, protein can reduce hunger and boost metabolism. More so, since protein helps to build muscle, the more muscle you have the more calories you burn at rest.
Drink more water. Metabolizing fat is called lipolysis and water does just that. If you consume enough water you’ll see the benefits of water burning off fat from food, drink, and stored fat.
HIIT training. When you do a fast-paced workout you reap the benefits of all-day fat burn. Why? Your body goes into an intense repair cycle which causes you to burn calories for 24 hours after your workout. Don’t know what HIIT workout to do? Try this workout that I send to my clients and my Shred Mail subscribers.
Lastly, I do want to mention that a strong mentality is crucial in any weight loss journey. All the tools, resources, and tips are right in front of you. I talk about the importance of mentality in my most recent podcast episode and article ‘The Mentality To Shred and Lose Weight.’
So there you have it. If you can calculate your BMI and current Body Fat % you’ll know the exact steps on how to continuously bring down those numbers.