Having a goal is essential, just like students know they need to study and aim for a score of 100 because 100 is the full mark. Similarly, for weight loss, having a goal is crucial. What is the ‘100’ in weight loss? Often heard that women say ‘over 100’, is 100 (approximately 45kg) a ‘100’ target? This may not always be the case, even for women, with heights of 1.5 meters and 1.7 meters, the requirement leads to arbitrary standards!

Overweight, weight loss target: 100 points—BMI23.9

Reduce weight to a healthy weight range, and BMI compliance is the simplest and most direct target

BMI=weight (kg) × height (m)²

Healthy weight BMI standard is 18.5~23.9, you can calculate the target weight inversely

Example: A female, overweight, height 1.6 meters, weight 65kg

Her weight loss goal should be: 23.9 × 1.6 × 1.6 ≈ 61kg

She needs to lose: 65-61=4kg

The healthiest weight loss speed should be controlled between 0.5-1kg per week, 2-4kg per month, 4kg weight loss takes about 2 months, this speed won’t cause physical discomfort and is less likely to rebound.

Not fat, and want to be thinner: 100 points—achieve ideal weight

If BMI is within the normal range, and you still want to lose weight, there is also a standard, just reduce to the ideal (standard) weight

Standard weight calculation method:

For men:height (cm) - 100× 0.9

For women:height (cm) - 100× 0.85
Example: A female, weight normal, height 160cm, weight 58kg

Her standard weight is (160-100) × 0.85 = 51kg

Need to lose: 58-51=7kg.

However, 7kg is just a target, the final amount to lose depends on age and exercise level and skin condition, as age increases, appropriate fat helps maintain skin fullness, losing too much may not make your appearance satisfactory, ‘Shape’, 100 points is the decline in body fat rate

The beauty of the figure is not achieved by losing weight, accompanied by strength training, the increase in muscle mass, the decrease in fat content, the weight scale may show increasing, this has puzzled many people, how can I get thinner while losing weight. The same meat, with the same volume of muscle weighs much more than fat, so, although the fat has been reduced, the increase in muscle weight will offset this reduction, even increase. But this effort is not in vain, muscle may be heavy, but the volume is smaller than fat. We can often see such a comparison picture, the same person, after shaping, the weight increased, but the visible meat became thinner, the curve became more beautiful, so, don’t stick to the numbers on the weight scale, the change in body dimensions can better explain where the fat went!

Dimensional changes, body fat rate changes can all explain that a person has become thinner, if you have to give a standard, body fat rate is easier to judge.

Men’s normal body fat standard is

15%-20%

Women’s normal body fat standard is

25%-30%Note that—don’t blindly pursue lower values, especially for women, a certain fat content is necessary for the human body, fat also bears the important function of protecting organs and secreting certain hormones! Now is it clearer, different situations, matching the 100 points direction, of course, the 100 points standard is not immutable, reaching a new level, pursuing the next goal, step by step, success is in sight!Author: Liu SongliLiaoning Provincial Nutrition Society Body General Management Committee Permanent Committee Member

Registered Nutritionist/National Level 2 Nutritionist

Habit Law Founder

Popular all-net ‘Skinny’ course master, online and offline help more than 50,000 people to lose weight healthily!

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