What is the normal fat percentage for women?

What are you most concerned about when it comes to losing weight? Naturally, it is heavy. But not everyone loses weight by losing weight. A large number of people become slimmer and fitter, but their weight remains the same. In fact, we have overlooked a very important point, that is, our body fat. The importance of body fat is definitely no less than weight.

What is body fat?

Body fat refers to the proportion of body fat weight in the total body weight, also known as body fat percentage, which reflects the fat percentage in the human body. When body fat gradually drops to the target value, it proves that your body is moving towards the direction of "non-gaining physique", maintaining body fat, and losing weight is not likely to rebound.

How to calculate body fat for women:

Main parameter a = hip circumference-cm (waist diameter) x 0.74

Main parameters b = (overall weight - KG x 0.082) 34.89

Total body fat weight - KG = ab

Body fat percentage = (total body fat x obstetric weight) x 100%

Under normal circumstances, the body fat percentage of women under 30 years old should be below 25%, and above 30% for those over 30 years old.

How to reduce body fat?

1. Do not eat fried or other high-calorie foods

The calorie content of food directly determines the amount of calories our body absorbs. If you want to reduce your body fat percentage, you must first avoid high-calorie foods, such as soda, high-sugar and high-calorie snacks, fried foods, etc.

2. Eat more high-protein foods

However, we Chinese people mainly consume high-carbohydrate diet, and our protein intake is relatively scarce. Protein is the main source of muscle growth and development. If you want to make up for the calories you lose, you need more protein. It is recommended to consume one gram per kilogram of body weight. For a boy weighing 80 kg, it is advisable to consume 160 grams of total protein per day.

3. Aerobic and anaerobic double swords and one

Aerobic exercise is a must for weight loss and muscle training. Although aerobic exercise burns calories faster than muscle training, if you want to maximize fat loss, you must do both. If you want to feel a little lighter, reduce the weight and repetitions in muscle training. If you want to go faster, then increase the weight and frequency. But both are good!

4. Learn to rest well

Don't keep your body in high-intensity training all the time. Learn to rest and give your body time to adjust.