Body fat percentage calculation method: a new indicator for scientifically evaluating weight loss effectiveness.

Before starting my weight loss journey, before my "run-up" phase, my body fat percentage was: 117 kg × 42% body fat = 49.14 kg

Now: 67 kg × 21.3% body fat = 14.27 kg

That means I've lost 34.9 kg of body fat since I started my weight loss journey.

35 kg is equivalent to 23 bottles of 1.5 liters of water. How could my back and legs not be burdened by carrying such a heavy load?

To date, although I've read many books about weight loss, I've never heard of a weight loss method using "body fat percentage" as an indicator. However, this indicator has an unexpected benefit. Body fat percentage, which is commonly used, isn't easy to understand.

For example, it's difficult to judge whether weight loss with increased body fat percentage, or weight gain with decreased body fat percentage, is good or bad. In these situations, careful calculation reveals that in most cases, the actual weight of fat doesn't change significantly. Weight loss is primarily influenced by water and food intake. Whether you gain weight or your body fat percentage increases, there's no need to worry too much.

Body fat percentage is largely affected by the body's water content. Drinking a glass of water before measuring will influence the results. If you're concerned, you can measure daily, but don't get overly excited by the fluctuating numbers. Calculating the average weekly and then determining your body fat weight is sufficient.

Another important point is waist circumference measurement. Waist circumference measurement, familiar to many obese individuals, is a good standard. If you haven't measured it yet, be sure to do so.

However, measuring waist circumference isn't easy. Especially with a round belly, where should you start measuring? A slightly angled tape measure can result in a difference of several centimeters.

For those who find this troublesome, you can use the tightness of a belt hole to record the measurement; for example, if the belt hole is one notch loose...

When your waistline shrinks dramatically, and your belt becomes loose, if it's an adjustable belt, be sure to cut off the "gain" with scissors and keep it. Every time my waistline decreases by 10 centimeters, I cut it off and smile triumphantly at the piece of belt I've cut off.

It might seem strange to others, but I can't help doing it.

Okay, we've calculated our body fat percentage, and we've been keeping track of our weight.

Whenever I buy new clothes or cut my belt, I record my waistline measurement.

This gradually reveals some unexpected facts.

First, I discovered that weight and body fat percentage don't decrease completely synchronously. In most cases, once weight decreases, body fat percentage increases slightly; and only after weight stabilizes does body fat percentage decrease. Also, even if neither weight nor body fat percentage decreases, waistline can sometimes suddenly shrink.

These three usually don't decrease simultaneously or to the same degree, but rather decrease sequentially with a time lag. Just because you haven't lost weight doesn't mean you've hit a plateau. But it could also mean you're losing fat or your waistline is shrinking.