When you decide to lose weight, all you think of is the food you will eat and the new workout plan you will implement. While these two things are very important for weight loss, other things should be taken into consideration. Many of the components that could help you lose weight are part of these important formulas you need to take into consideration:
Your Body Mass Index (BMI) is a formula that was born in the 1830s and helps put people, based on their weight and height, in fitness categories: underweight, normal weight, overweight and obese. Therefore, based on the results this calculation gives you, you are able to decide whether you need to gain, lose or maintain your weight.
2. Waist to hip ratio
This formula divides the measurement of your waist by one of your hips. It can also help you anticipate the risk of future cardiovascular problems and metabolic problems since the belly fat can be one of the causes of both conditions. While the BMI is about height and mass, the WHR provides precise data about the measurement of belly fat. Some studies have shown that it is a good tool to identify hypertension and metabolic issues. High WHR can indicate some health problems related to the heart or maybe diabetes, therefore, make sure to keep an eye on it.
3. Body fat percentage
A healthy body does not mean a body with 0% fat. All bodies need some fat, even athletes have it (even if in very low percentages). Men are recommended to have between 14 and 24 percent of fat in their bodies, while the percentage is higher for women; 21 to 31 percent. Therefore, you need to maintain a number that falls in between the two intervals to avoid the risk of many health problems such as diabetes and cardiovascular diseases. Also, having a high-fat percentage does not mean that you are overweight; people who are normal weight or even underweight, can have high-fat levels, and be at health risks.
4. Lean muscle mass percentage
Lean muscle mass percentage and body fat percentage work hand in hand to help you reach the fit body you aim for. Therefore, while you try to lower your body fat percentage, it is important that you increase your lean muscle mass percentage. This is especially important if you have previously suffered from weight fluctuations.
Sarcopenia is a process in which people lose a fraction of their muscle mass and function as they age. The process starts at the age of 30 and can increase with each decade. It could be of a higher effect on people who have sedentary lifestyles. This can affect their strengths tremendously. Also, weight fluctuation can increase sarcopenia because the body puts on more fat putting back on previously lost weight. This can prevent the amino acids from doing their functions properly, reducing protein synthesis and leading to making your muscles to become weaker given that they are not getting enough material to build strength.