Fat. One word that many people think and obsess about. One word that encourages negative thoughts and discourages positive behavior. But the reality is, if you aren’t happy with the way you look, and more importantly the way you feel, change your perspective on that three-letter word and use it as motivation instead.
Before starting any weight loss program or changing the way you eat, it is important to know how much extra body fat you have. While underwater weighing, skinfold testing and bioelectrical impedence are some of the most accurate ways to test body fat percentage, these are not easily accessible to the average Joe. To address this bump in the road, Harvard Health Publications released an article that explains a few easy ways to know if you’re overweight. Read through these, do some of your own research, and try them out before you begin setting your goals.
Body Mass Index (BMI)
BMI is calculated by taking your weight in kilograms and dividing it by the square of your height
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| BMI Chart seen above |
in meters. It is easy to search “BMI calculator” online and just type in your measurements in pounds and inches. Although this method does not take into account the fat tissue from bones and muscle, it is a fairly accurate measurement of fat tissue and gives one an idea of how much weight they need to lose to be healthy. Once your number is calculated, compare it to this chart:
Underweight = <18.5
Normal weight = 18.5–24.9
Overweight = 25–29.9
Obesity = BMI of 30 or greater
Waist to Hip Ratio (WHR)
Even though waist measurement only takes into account the fat on your stomach, this is the most important fat to know about. The fat in the mid-section of your body is what surrounds your organs. Too much fat bordering your organs is a great risk for disease, including Type 2 Diabetes and heart disease.
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| Waist to Hip Ratio |
By comparing your waist circumference to your hip circumference, you can personalize these measurements to your body. Once you have taken the two measurements (waist: middle of belly button and around; hip: greatest point around - usually mid gluts) complete this simple equation: waist circumference divided by hip circumference. A small waist combined with large hips yields a lesser number than a large waist combined with small hips. For women, the risk for disease begins at 0.85, while for men it is usually around 0.90. The smaller the number, the lower the risk.
But you don’t have to stop at measuring your waist. Measure your thighs, gluts, arms and chest and save these measurements to compare with the lower numbers you will see once you start working towards your goal!
Remember, there are more scientific ways to measure body fat and if you or your gym has access to these, by all means use them! Otherwise, this is a great way to begin your movement toward a healthy body. We all have to start somewhere!
Setbacks happen. They are normal. Everyone experiences them. Injuries, muscle spasms, weakness, feeling burned out… it’s natural for us to feel these, but it’s how we handle these situations that matter.
Understand that setbacks will happen. You may have already experienced one or in the midst of one now, but don’t allow yourself to hold onto it.
Let yourself, your body, recover – physically, mentally or emotionally, then get back on track. You are working towards something and you will get there because you want to. Nothing is strong enough to stoThink about your goals. Imagine your end result – your weight loss, your new time, your new height – and hold on to that. Don’t lose sight of what you want. Don’t let this minor setback be more than it is. 
