Do you want to know how much fat you have to lose to become “perfect”? You need to determine how much weight you need to lose and then set a precise target to achieve it. Otherwise, you may end up disappointed that you weren’t able to lose the “perfect” amount of fat just because it’s not that easy. You may also set yourself up for unhealthy habits that make the quest for weight loss more difficult. To get the most out of your journey, you need to become aware of how much fat you have to lose and why. Let’s examine each part of your body and how much fat you need to lose to become the perfect version of yourself.
Your Weight
Your weight, or more accurately, your body-mass index (BMI), is one of the first things people notice about you. In simple terms, your BMI measures how “bulky” or “lean” you are. A higher BMI indicates you have more fat than muscle and are therefore at a greater risk of obesity-related diseases. Your BMI also determines the amount of weight you need to lose to achieve the “perfect” version of yourself.
According to the Mayo Clinic, healthy weight loss begins with a BMI between 18.5 and 24.9. Anyone with a BMI above 25 is considered obese. On average, men need to lose about 22 pounds and women need to lose about 24 pounds before they reach their ideal weight. It’s important to note, however, that this is an average and you may need to lose more or less depending on your body-type. For example, if you have a larger frame and more muscle, you may need to lose more weight to reach your perfect weight.
Your Body-Type
Your body-type determines the amount of fat you have from head to toe. There are five basic body-types: ectomorph, endomorph, mesomorph, hypermorph and chicomorph, which Mayo Clinic defines as follows:
- Ectomorphic: Thin with long, narrow legs and arms. Typically, people with this body-type are more vulnerable to heart disease and stroke because their hearts are more likely to be affected by circulatory stress. This is why ectomorphs have a high incidence of heart disease.
- Endomorph: Muscular with broad shoulders and a smaller frame. People with this body-type typically have an average lifespan and are more likely to be in good health. Endomorphs have a higher average BMI and may need to lose more weight to reach their ideal weight than other body-types.
- Mesomorph: Stocky with broad shoulders and a higher bone mass. People with this body-type have an average lifespan and are more likely to be in good health. In general, they have a low BMI and may need to lose little to no weight to reach their ideal weight.
- Hypermorph: Broad with protruding stomach and larger frame. People with this body-type have a longer average lifespan and are more likely to be in good health. In general, they have a high BMI and may need to lose a lot of weight to reach their ideal weight.
- Chicmorph: Slender with a small frame. People with this body-type have a higher metabolism and a longer average lifespan than other body-types. In general, they have a low BMI and may need to lose very little weight to reach their ideal weight.
The more you know about your body-type, the easier it will be to determine how much weight you need to lose to achieve the “perfect” version of yourself. Remember: your target weight should be proportional to your height. Short people may need to lose less weight than tall people to reach their target weight. This is because shorter people have a higher rate of metabolism and therefore need to eat more to maintain their weights. For example, if you’re 5’4″ and weighs 150 pounds, you may need to lose about 25 pounds to reach your target weight. Your height, however, does not determine how much weight you need to lose; your weight does. If you want to lose weight and become “perfect,” it is important to first determine how much you need to lose and then set a precise target for yourself.
Your Age
The age of your patient is an important consideration when it comes to weight loss. While there is no exact science involved in determining how much weight you need to lose as you age, there are some general guidelines that apply. Your doctor may be able to give you a rough idea of how much weight you need to lose before you start showing signs of aging. Keep in mind that you will start losing muscle mass along with fat as you get older, which means that the amount of weight you need to lose will increase as you get closer to your optimal weight.
Men start showing signs of aging from about the age of 35 while women begin to show signs from about the age of 40. At this point, you will start noticing that your hair is losing its shine, your skin is looking a little dull, and your nails are looking shorter. By the time you reach your fifties, you will most likely have to lose a significant amount of weight to look the same as you did in your forties. People who start losing weight at a later stage in life will need to lose a lot more to look the same as they did at an earlier stage. Keeping this in mind will help you determine the right amount of weight to lose.
Your Physical Activity Level
Your physical activity level determines how well your body functions on a day-to-day basis. The more you exercise, the more calories you will burn and the faster you will lose weight. If you are inactive, however, the reverse may be true. Your doctor may be able to tell you how much exercise you should be doing depending on your weight and body-type. For the most part, the rule of thumb is 10,000 calories a week for individuals who are inactive and less than 40 miles a week for those who are active. This may seem like a lot of food, but it’s really not that much if you consume healthy food. Eating a diet that is high in fruits and vegetables will help you meet your daily calorie requirements with minimal effort.
Your Mental Makeup
Your mental makeup determines how well you are able to cope with the pressures of life. If you are highly stressed, you will most likely gain weight. On the contrary, if you are relaxed and happy all the time, you will most likely lose weight. Your doctor may be able to give you a rough idea of how much stress you are facing based on your current lifestyle. If you want to improve your mental health and decrease the stress level you are facing, you may want to consider changing your diet or adding certain supplements to your routine.
There are five basic supplements that may help with weight loss: vitamin C, vitamin E, B vitamins, melatonin and vitamin D. These supplements may help your body cope with the stress you are facing which in turn may help you lose weight. Taking supplements daily may also help you meet your daily calorie requirements with minimal effort.
Your Medical History
Your medical history determines your predisposition to certain diseases and the likelihood of you getting sick from weight loss surgery. If you are at high risk of heart disease or have had a heart attack, you will need to avoid weight loss surgery. The same goes for anyone who has had diabetes or cancer. Your doctor may be able to give you a rough idea of how much weight you need to lose depending on your medical history. If you want to improve your odds of getting sick from weight loss surgery, you may want to consider undergoing weight loss surgery, only after you have lost the appropriate amount of weight. This way, you will not ruin your chances of a healthy life just because you wanted to look perfect.
Take the time to find out how much fat you have to lose. The easier you make the process, the more achievable your goals will be. You don’t want to set yourself up for failure by aiming for too much. If you want to reach your perfect weight, set a realistic goal and then patiently work towards it. After all, nobody is perfect.