Weight loss is the typical health objective in the United States. Be it to boost your health or cope with a health problem, or just because you just want to feel good, your progress is something that can be monitored to keep you going. Measuring the percentage of body weight loss is one of the best methods of tracking that progress.
This article will show you how to simply estimate your weight loss percentage, the importance of this percentage and how this percentage will help keep you on track with your health objectives.
Why Is Percentage of Body Weight Loss Important?
Before we dive into the math, let’s understand why calculating your weight loss percentage is helpful:
A More Accurate Picture
Instead of counting pounds lost, percentages are a better measure of progress, particularly to individuals of varying body size.
Medical Guidelines
Percentage weight loss is used by healthcare professionals and doctors as a measure of health improvement. To take a simple example, a 5-10 percent weight loss puts you in a great position to achieve very precious health results, including decreased blood pressure, better cholesterol, and type 2 diabetes prevention.
Motivation and Goal Setting
Being aware of the percentage you have arrived at your target can make you stay focused and on track.
The Simple Formula to Calculate Weight Loss Percentage
Here’s the basic formula to figure out your percentage of weight loss:
Weight Loss Percentage = (Weight Lost ÷ Starting Weight) × 100
Step-by-Step Breakdown:
- Record your starting weight
- Record your current weight
- Subtract your current weight from your starting weight
- Divide pounds lost by your initial weight
- Divide the result by 100 and obtain the percentage.
Example: How It Works
Assuming you have lost weight to 180 pounds after being 200 pounds.
- Weight lost = 200 – 180 = 20 pounds
- Divide 20 by 200 = 0.10
- Multiply by 100 = 10%
Result: You have lost ten percent of your body weight.
What Is a Healthy Percentage of Weight Loss?
Weight loss should be gradual and sustainable, here’s what health experts like the CDC recommend:
Safe Weekly Weight Loss
- Aim to lose 1 to 2 pounds per week.
- This is approximately 1 per cent. to 0.5 per cent. of your body weight per week.
Short-Term Goal
A short-term objective that can be achieved within a few months is to lose between 5 to 10 percent of your weight.
For example, if you weigh 220 pounds:
- 5% = 11 pounds
- 10% = 22 pounds
Why Focus on Percentage Instead of Just Pounds?
It’s easy to get caught up in the number of pounds lost, but percentages provide context:
- The loss of 20 pounds is a lot more important to one who began with 160 pounds (12.5 percent) than one who began with 300 pounds (6.6 percent).
- It is a more individualized approach to viewing your progress and it levels the playing field.
Using Tools to Help You Calculate
If you’re not a fan of doing the math yourself, there are several easy-to-use tools:
Online Calculators
Get the percentage calculators of weight loss online and you have free tools that you just enter your numbers into.
Health Apps
There are numerous applications such as MyFitnessPal, Lose It! or Noom that will automatically determine the percentage of weight loss and track your progress throughout the process.
Smart Scales
There are smart scales that are connected to your phone and present you with information, such as body fat percentage, muscle mass, and others.
Tracking Progress: What to Watch For
Consistency is important when it comes to monitoring the percentage of weight loss.
Here are a few tips:
Weigh Yourself Weekly
- Being excessively active in terms of weighing (not less frequently than daily) may be frustrating because of the normal body changes.
- Select a regular day and time (e.g. Monday mornings before breakfast).
Use the Same Scale
- Slightly different readings may be indicated on different scales.
- Use only one scale you can trust.
Don’t Rely Only on the Scale
- Track inches lost, fit, level of energy or capture progress pictures.
- One of the pieces of the puzzle is the scale.
What If You’re Gaining Muscle?
In case you are doing any intense workouts, particularly strength training, you can lose fat and gain muscle. Muscle is denser than fat and hence the scale might not shift significantly, despite the fact that your body is changing.
In This Case:
- Apply body measurements (waist, hips, chest).
- Monitor your moods and progress of exercises.
- Preferably use a scale that measures the percentage of body fat.
Common Mistakes to Avoid
Focusing Only on Numbers
Water retention, hormones or diet can cause weight to vary on a daily basis. It is not a cause of panic when the scale increases by a day.
Setting Unrealistic Goals
The intention to lose 30 pounds within a month may turn against one. Have healthy, realistic goals in the form of percentages.
Comparing Yourself to Others
The process of weight loss is not the same with everybody. You should concentrate on your improvement, and not that of another person.
Tips for Achieving Your Weight Loss Percentage Goals
Here are a few proven strategies to help you reach your weight loss goals safely and sustainably:
Eat Whole Foods
Pay attention to fruits, vegetables, proteins of low fat, and whole grains.
Stay Active
CDC recommends that you should at least have 150 minutes of moderate-intensity exercise every week.
Stay Hydrated
A large amount of water consumed is able to enhance metabolism and decrease cravings.
Get Enough Sleep
Weak sleep may disrupt the weight loss hormones.
Track Your Progress
Keep journals, applications or even simple notes so that you are always on course.