Even the thinnest model and the most trained athlete have body fat. However, the proportion of the total weight is hardly more than 10 percent. In the average man, the body fat percentage should be around 15-20 percent. Women are naturally better padded, 25-30 percent body fat is considered normal. The healthy percentage of body fat therefore depends on gender, but also on age. The tolerance range for fat content increases with age. However, if it is above that, it is time to reduce body fat.
Step 1: Find out your body fat percentage
If you want to lose body fat in a targeted manner, you first need to know what the percentage is. Body weight or the BMI alone do not reveal the fat percentage. Even slim people can have a relatively large amount of body fat.
1. What the tape measure says about body fat
The belly circumference is considered a fist size, whether someone has stored too much unhealthy belly fat. For women, a maximum waist circumference of 80 centimeters is desirable, men may have 94 centimeters.
With the tape measure, the individual body fat percentage can even be calculated. A somewhat complicated sounding formula puts the waist circumference in relation to body weight and gender.
The formula for men is:
(74.11 x waist circumference in cm – 4464) / body weight in kg – 8.2
For example: (74.11 x 90 cm – 4464) / 88 kg – 8.2 = 16.9% body fat
The formula for women is:
(74.11 x waist circumference in cm – 3482) / body weight in kg – 8.2
For example: (74.11 x 70 cm – 3482) / 60 kg – 8.2 = 20.2% body fat
2. Weigh and measure with the body fat scale
Electronic diagnostic scales use the bio-impedance analysis to calculate body fat, water and muscle percentage as well as bone mass in the body. The method measures the electrical resistance that the various tissues present against current, which is conducted through electrodes through electrodes. Age, height, gender and weight are included.
Unlike devices for medical bio-impedance analysis, body fat scales for home use provide less accurate results. But they are good for daily control when body fat is to be reduced.
3. Skin fold measurement with the Caliper
The so-called caliper pliers is a caliper for skin folds. The statement is simple: the thicker the wrinkles on different parts of the body, the higher the body fat percentage – taking into account gender and age. In addition to the abdomen, the forceps are attached to the triceps and hip in women. In men, the abdomen, chest and thighs are measured.
Step 2: Lower the daily calorie ration
In order for the body to attack fat reserves, a calorie deficit of at least 500 kilocalories per day is necessary. The reduction depends on the personal daily total turnover. However, the savings must not be so drastic that the metabolism switches to a low flame. Then not only does body fat loss stop, valuable muscle mass is also lost.
Determine calorie needs
The individual calorie requirement must be known before the reduction. There are calorie calculators on the Internet – just google the keyword. Fitness apps also do this work. The basal metabolic rate is calculated – how much energy the body needs at rest. Plus the energy requirement for physical exertion – whether at work or during sports. Two examples:
For a 40-year-old, 90-kilo man, 185 centimeters tall, who goes to the gym three times a week, the need is, for example: approx. 3000 kilocalories of total sales. Almost 2000 kilocalories of this are basal metabolic rate. For healthy weight loss, he can still take in 2600 kilocalories.
The woman of the same age, 170 centimeters tall and 70 kilograms, who goes to the gym one hour three times a week, has only about 2400 calories in total turnover (about 1400 calories of which is the basic metabolism). You can only consume 1900 kilocalories for fat loss.
For weight loss, it doesn’t matter whether someone follows the FdH principle or follows a diet program. But if you want to replace fat with muscles, the best thing is to use the low-carb principle described in step 3.
Step 3: Combine the foods so that only the body fat is on the collar
The selected foods should have a high nutrient and low energy density: vegetables, some fruit, low-fat meat, fish, good fat, dairy products and eggs – as unprocessed as possible.
The diet for a successful body fat reduction should not only be calorie-conscious. It is important to put together the food according to the low carb principle: more protein, less carbohydrates.
The nutrition plan is based on three pillars:
1. High quality protein
2 – 2.5 grams of protein should be consumed per kilogram of body weight. A high protein content
2. High fiber carbohydrates
1-2 grams of carbohydrates per kilogram of body weight daily keep you strong and in good spirits during body fat reduction. A total waiver would quickly lead to poor performance in the sports program and mood swings. The project reduce body fat would quickly fail.
Complex carbohydrates such as whole grains, oatmeal, rice and potatoes are long-lasting and counteract energy loss.
You should avoid sugar, white flour products, pasta, snack foods.
3. Healthy fats
Around 1 gram of fat per kilogram of body weight is aimed at to maintain and build muscle. Saturated fatty acids, which are contained in many finished products, industrial baked goods and chips, must be avoided.
Vegetable fats containing unsaturated fatty acids are permitted: coconut oil, olive oil, linseed oil, fish (cod, salmon), walnuts and avocado.
Step 4: Establish a sports program that replaces fat with muscle
Where there is muscle, body fat has no place. Because they need a lot of energy, they in turn contribute to fat consumption. Strength training is suitable for building muscle . However, endurance training is required for fat loss. High Intensity Interval Training, HIIT for short, is currently very popular. It is about short, intense, repetitive loads that require both muscles and cardiovascular system, and let the fat melt faster than classic endurance training.
Strength training has the highest afterburn effect and is therefore, together with the HIIT training, the most effective form of fat burning. It should definitely be three sports units of 45 to 60 minutes per week.