How Can You Set an Ideal Weight Loss Goal Scientifically?

How to set the Ideal weight loss goals based on Body Fat Percentage Rather than BMI?

What is Body Fat Percentage ?

The body fat percentage is the total weight of fat divided by total weight; body fat includes essential body fat and storage body fat. Essential body fat  means the minimal amount of fat required for survival - Anything less than this amount would mostly likely result in organ failure, but even approaching this amount of body fat is dangerous.. The percentage of essential body fat for women is greater than that for men, due to the demands of childbearing and other hormonal functions. The percentage of essential fat is 3–5% in men, and 10-16% in women
Why Should you avoid relying Only on BMI?
The Majority of people when they start their weight loss journey tend to focus  on a  weight Goal,they concentrate on getting to this goal and don't figure out that the body composition is much more important!
Your body fat percentage is a better and much more reliable indicator of your health.  There are different recommendations for body fat percentage levels, the following is coming from The American Council on Exercise.

To illustrate why Body Fat Percentage is more reliable than BMI (Body Mass Index) let's consider the Following Two Examples:
-Example 1- a Fat Skinny Woman: Emma
Let Say Emma weighs 155 Pounds and 5.5 feet tall.   Her BMI of 24.4 tells us that Emma is in a normal weight range.  However her percentage of Body fat  is 33%.  This shows That Emma is actually at the risk Zone.  She Has too much fat compared with lean mass on Her body and so She is actually at risk even though BMI tells us  she is in a normal weight  range!!

-Example 2 : in this case we will take John, a Bodybuilder that weighs 253,5 Pounds and 6,33 Feet tall,Of course this weight is muscle. John's BMI would tell us that he is obese!! and yet when he does his body fat percentage testing he has a percentage of 8%.  This actually means That John is in the athlete class and not at all obese!

The Question Now is How to Determine your ideal weight loss Goal based on Body Fat Percentage?

lets consider an illustrative example:

Sarah  is a 19-year old  marathon runner who’s training for the olympic games. She believes she could improve her performance if she drop down some pounds. Sarah  is 5 feet and 4 inches tall and now weighs 135 pounds. Her present estimated body fat is 23 percent. Her body fat goal is 15 percent.

Here’s how she would calculate her optimal weight:

135 (current weight) x 23 percent (current % body fat) = 31 pounds of fat
135 (current weight) - 31 (weight that’s fat) = 104 pounds of lean
FFM (fat-free mass) goal = 85 percent (difference between body fat goal and total body)
104 (current pounds of FFM) ÷ 85 percent = 122 (Emily’s Ideal Goal weight)
Sandra's weight-loss Ideal goal is to reach 122 pounds and reduce her percent body fat from 23 percent to 15 percent.
Here is the Scientific Formula to calculate goal weight based on percentage of body fat

Goal Weight = (Lean Body Mass)/(1-% Body Fat Goal)
Lean Body Mass = (Body Weight)-(Body Weight x % Body Fat)

The key is to remember when setting realistic weight loss goals to focuse on body fat percentage rather than total mass,it's much better and healthier indicator, The other reason is that muscle weighs more than fat and of course when you build more musle bulk you will notice a gain on the scales which is actually not bad at all because it simply means your body fat percentage has dropped and you are healthier and  sexier!
Summer is just around the corner,Folks Let's Drop Some Pounds Fast ;)

Ten Things To Avoid When Trying To Lose Weight

Dieting may not be always an easy task. In fact, it can prove a tough challenge for many people. So here’s a small guide to avoiding things that could make you lose control and start quitting. Make sure you Avoid them like plague if you want to succeed.

1. Don’t rush into the toughest diet you can find.

This is a common mistake. A lot of people decide in a moment of desperation to follow a super-strict diet and-of course miserably- fail. Don’t rush into a regimen that may be too strict for you. If you don’t have any dieting experience and are not 100% sure you can stick with the diet, then choose something else more suitable.

2. Don’t lose touch with reality.

You can’t realistically expect things to happen overnight. When choosing your goal, start small, but be   ready to go far. If you hear someone claiming that he lost too much pounds in a short period of time, don’t make it your goal to match his performance. Because -Obviously-Diet results are different from one person to another.

3. Don’t go to the gym too often

Another common mistake is to use the enthusiasm of the first days to hit the gym every day. This won’t help you at all. Your body needs time to heal and expand the muscle mass after each training session and going to the gym on a daily basis interferes with this natural process. Besides, a week of non-stop training

could never offset ten or twenty years of a sedantery lifestyle.

4. Don’t get hard on calories.

We all know that cutting down on calories is one of the corner stones of all diets, but you must be careful about it. Cut down on too many calories and your body will start storing anything it possibly can, recent data showed that the body does not respond to diets as physicians thought it should. The body has to adapt to changes and diets are seen as lean periods that should be offset by making fat harder to burn, our body cannot discern between actual lean times and diets.This is absolutely a bad way to lose pounds!

5. Don’t skip meals.

Some people think that skipping one or two meals could help them slim down faster. They don’t understand that dieting is all about eating the right food and not starving yourself.

6. Don’t check the bathroom scales every day.

Everyone is eager to check out  the confirmation of his or her efforts in the shape of lost pounds, but you should not let this drive you to checking your weight every day. The daily fluctuations of your weight willsoon have you depressed and ready to quit dieting. And this is a bad habit  you absouletely have to get rid of.

7. Don’t let emotions drive you.

Besides the eagerness that drives people to check their weight every day, there are other emotions that influence dieting. If you know you’re used to reaching out for ice-cream or snacks when you are bored, frustrated or angry -as a way of rewarding yourself-, then you should deal with these issues and not allow them to come betweenyou and your purpose.

Here are some ideas that will help you reward yourself for accomplishing your smart weight loss goals:

Take one full day just for yourself to do whatever your little heart desire,get a manicure and pedicure,go get a new hairdo, facial, and massage,go shopping at your favorite stores,go out to eat at your favorite restaurant,take a bubble bath,if you have a house full of noise, book yourself a room at a quiet resort or bed and breakfast,buy a book or two that has been on your wish list,Order in your favorite type of food,Indulge in a weekend getaway to a refreshing destination,buy an outfit that makes you look and feel fabulous,go skydiving, whitewater rafting, or take a ride in a hot air balloon,by a new purse, lingerie, or espresso machine,go to a movie,call your favorite friend and make a date to go out on the town,grab your mate and go to dinner and dance the night away.

8. Don’t refuse to seek help.

Not everyone was born with iron will and nerves of steel. If you need advice or help, don’t hesitate to ask it from your friends or from professionals (Such as the America's Toughest Trainer : Jillian Micheals). Don’t try to solve all problems by yourself.

9. Don’t deny yourself your favorite foods.

Treats are a great way of raising your willpower and determination. Diets are just food control methods, not prisons. So what if you eat something forbidden once in a while, especially if that food is a favourite of yours? If such treats are not frequent, then they will make no difference in the long run.

10. Don’t rely on your willpower alone

Use your head as well. If you wish to know how much you eat, then write everything down and analyze the list for things that should not be there. Sometimes hunger creeps up on you and make you eat something you shouldn’t. Be honest with yourself and keep a clear head.

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