GUIDELINES FOR PERCENTAGE OF BODY FAT LOSS

Regarding fitness, many people create numerous nutrition and fitness goals. Given the ease of measuring body composition and the known benefits of decreasing body fat percentage, people would want to know how much body fat they should expect to lose. Different from the well-researched and accepted guideline that an individual should lose no more than 1-2 pounds per week, body fat percentage loss is not as well-studied, and no official guidelines have been published. Still, most experts agree that a 1% loss per month is generally safe and doable. 

However, it is crucial to recognize that most methods of measuring body fat (such as calipers, bioelectrical impedance analysis, etc.) are prone to measurement error. Detection of small changes in body fat percentage is just as likely due to this error as an actual change in body fat. Thus, it is best to wait a couple of months to recheck your body composition to see if you have progressed. 

HOW TO DECREASE MY BODY FAT?

Weight loss alone will not necessarily lead to huge decreases in body fat, as weight loss without exercise will also lead to reductions in lean mass. If you want to decrease your body fat percentage, you’ve got to eat better, do cardiovascular exercise, AND remember to do resistance training to build up your lean mass; otherwise, about 25% of every pound you lose will come from lean, calorie-burning muscle. Assuming you do resistance training and all the weight you lose comes from fat, you can use the following handy formula to help you estimate approximately how much weight you will need to lose to achieve your ideal body fat percentage.

Desired body weight = Lean body weight / (1 - desired body fat percentage)

• Desired body weight = how much you will weigh when you achieve your desired body fat percentage.
• Lean body weight = how many pounds of rock-hard, lean tissue you have right now (to know this, you must measure your body composition. What is not fat is lean).
• Desired body fat percentage = your goal body fat percentage (in decimal form).

Example

Angela weighs 120lbs and has 25% body fat (30lbs fat, 90lbs lean). Her goal is to have 20% body fat. How much weight will she need to lose (assuming all of the weight loss comes from fat)?  

Desired body weight = 90 / (1-.20) = 113 lbs.

Therefore, she would need to lose 7lbs to achieve her goal (120-113=7).

IDEAL BODY FAT PERCENTAGE

Remember that the ideal body fat percentage is different for men compared to women, as women require a higher body fat percentage to maintain menstruation and have children (see chart). If you want to know your body fat percentage, refer to a Creek Fit specialist today. Our fitness specialists can measure your body fat percentage, assess your official fitness, and get you on your way to a healthier, fit version of yourself. 

Creek Fit is here to help you improve your health and wellness. Schedule a Fitness Assessment or Personal Training with one of our Creek Fit Fitness Specialists. Assessments allow a Fitness Specialist to measure your weight, calculate your body fat percentage, and discuss your fitness goals. Personal Training sessions allow the Specialists to design a fitness program specific to you and your fitness goals. These services are available for $20 per session. If you have any questions about exercises and equipment, talk to a Creek Fit staff member, and they will be happy to assist you. 

For more information, contact Creek Fit North at 954-545-6650 or Creek Fit South at (954) 545-6688.