Scientific weight loss starts with fat reduction: Analysis of body fat percentage measurement methods and standards

The word "fat" often evokes negative associations for many: an overweight figure, unhealthy lifestyle habits, and obesity-related chronic diseases. In people's eyes, fat is the culprit behind obesity. Most women share this wish: to reduce fat a little more! At least not to gain any more!

Fat loss is the first step in any weight loss journey. The key to successful weight loss is knowing how to lose fat and prevent rebound.

First, determine your body fat percentage.

To lose fat, you must first understand how much body fat you have.

Simply put, you need to know your body fat percentage. This is a crucial metric for anyone trying to lose weight.

I mentioned a formula for calculating body fat percentage earlier, which requires the BMI (Body Mass Index). The calculation method is: Body fat percentage = [1.2 × BMI + 0.23 × age - 5.4 - 10.8 × gender coefficient (male = 1, female = 0)] × 100%

Where BMI is calculated by dividing weight (kg) by the square of height (m²). This formula was proposed by American scientist Deurenberg and is widely used worldwide. However, it is only an estimate, not a precise measurement. I compared it with a hospital's body fat analyzer a long time ago and found an error of 1% to 5%. Strictly speaking, this is quite a large error. So why is it still used?

Simply because it's convenient.

Fat, after all, is different from weight; it's a type of tissue hidden inside the body. Accurately measuring the body's fat content is not an easy task. With this formula, everyone can quickly calculate their approximate body fat percentage, assess whether they need to lose weight, and the intensity of that weight loss. From this perspective, the formula is quite convenient.

Of course, there are also ways to accurately measure body fat percentage.

Most hospitals are equipped with body fat analyzers. These are very useful instruments; they can measure not only body fat percentage but also visceral fat levels and the overall distribution of fat throughout the body. They can measure almost anything related to fat. The problem is that hospitals generally won't perform this test for you. The reason is simple: this instrument is used for medical purposes. Hospitals are not beauty clinics; going to a hospital for examinations solely for cosmetic or weight loss purposes is a waste of medical resources. Generally, this instrument is only used if you have an endocrine disorder or other condition requiring a fat measurement.

Hospitals also have a "skinfold thickness gauge," which is used to clamp areas with abundant subcutaneous fat (usually the triceps and subscapular angle) to obtain a reading, which allows you to calculate the thickness of the fat layer. This method is very common in pediatrics, mainly used to assess a child's nutritional level. Through some formula conversions, this method can also calculate body fat levels. A skinfold pachymeter isn't expensive, but the user must be specially trained; otherwise, the results will be inaccurate, and it's difficult for the average family to master.

While measuring body fat in hospitals isn't convenient, some large fitness centers now have advanced body fat percentage analyzers. These analyzers work by utilizing the different resistivity of fat, muscle, and body fluids to measure the proportion of fat. While their functions aren't as comprehensive as those in hospitals, they are generally accurate.

In addition, there are various home body fat analyzers. A simple online search will reveal various related products, all using the same principle of resistivity. Users simply place their fingers or soles on the instrument to quickly measure their body fat percentage. These home body fat analyzers are convenient, suitable for home use, and perfect for weight loss. However, be careful not to buy overly cheap body fat analyzers. These may simply use formulas to calculate the result, rather than relying on resistivity.

While a lower body fat percentage means less body fat, it's not necessarily better to have too little. The human body needs a certain proportion of fat. Without fat, a person would look as withered, ugly, and lifeless as an Egyptian mummy. Women especially need fat. It is the presence of appropriate fat that makes a woman's body appear softer, more elastic, smoother, and more shapely than a man's.

For women, a body fat percentage of 9% to 14% is essential. Below this percentage, women may experience breast shrinkage, amenorrhea, and hair loss.

A body fat percentage of 15% to 17% can be considered a "skinny" figure; these women are generally not overweight and do not need to lose weight.

Ideally, a body fat percentage of 17% to 25% is desirable. If your body fat percentage is within this range, weight loss is not recommended. If you must lose weight, then you only need to reduce your body fat percentage by a maximum of 2% to 3%, provided you have a target weight. You don't need to lose too much.

People with a body fat percentage of 25% to 30% may appear somewhat overweight. Most women in this range have weight loss needs. I suggest setting a weight loss goal of 25% body fat.

People with a body fat percentage of 31% to 40% appear rather bulky and should start losing weight immediately.

People with a body fat percentage above 40%, calculated using BMI, are generally obese. For health reasons, you should immediately see a doctor for treatment and a thorough examination to check for endocrine disorders, fatty liver, and other obesity-related diseases such as diabetes.

I recommend that everyone trying to lose weight measure their body fat percentage at least 1 to 2 times a week to assess their progress. This is much more reliable than simply looking at the scale.

If your body fat percentage doesn't decrease after a period of weight loss, you should be concerned. The most likely reason is that your weight loss method is incorrect and should be adjusted promptly.