In the 21st century, women are constantly being told that they should be able to look like the models in fashion magazines and the actresses in movies. Although it is true to some extent that women can look fit and healthy, some people either still remain obese or go to extremes in order to become skinny. Sadly, most forget that a healthy body fat percentage for women is crucial to wellbeing.
Even though weight and Body Mass Index are the most standard measurements for beauty, they are truly a source for misconception. These two factors, which most people have probably been using as a benchmark for health, are misleading.
Weight changes depending on food intake and will vary from one meal to the next. BMI fails to notice the difference between muscle and fat, which may cause athletes to believe that they are not exercising enough to stay fit when it is simply not the case.
The fat percentage is something that is often overlooked by those who are trying to lose weight. Women may only think about becoming thinner. But did you know that losing weight can have an adverse impact if done in the wrong manner? The Council on Exercise recently put out a chart that outlined the necessary fat percentage for women, which they classified as Essential, Athlete, Fitness, Acceptable, and Overweight. Essential fat is the amount that is required to survive, which is set at a minimum of 10%. Athletes are required to have at least 4% more over the minimum, and fitness, or the most balanced level, would be 21%. Women who have above 32% are considered obese and/or in need of treatment or intense, routine exercise.
In order to maintain a healthy level of fat and appearance it’s important to set goals and make sure that you are not gaining more fat over the course of time. Equally important are realistic goals; while losing 20 pounds may be beneficial for one person, it may not be beneficial to you. Every time you set a goal to lose weight, calculate the precise amount that you need to lose in order to remain at the optimal level of the fat.
There are plenty of ways to determine your fat percentage, for example, a DEXA, which is the most accurate procedure. The only downside is that it is expensive. If you have the money, then it is highly recommended. If not, there is no need to despair, because some health websites have calculators that can help. It takes less than thirty seconds to punch in all the numbers; just make sure that they are accurate.
Weight loss cannot become a reality just through dreaming about it; you must be willing to put in the time and effort by doing cardio and yoga most days. Besides exercise, you also need to watch the foods you are eating. Be sure to eat a lot of fruits and vegetables, also keep all portions of food at an acceptable amount.
If you aren’t discouraged after reading all of this, then you are ready to start your weight loss challenge. The USDA has a huge database of articles, worksheets, and more to help you. The Food Pyramid and Choose My Plate application are especially useful.
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