E19 · 12 Science-Backed Ways To Lower Body Fat (Plus, What Is A Good Body Fat Number, & How To Measure It) -- Part 1
Learn what a good body fat percentage is, why keeping your body weight in a healthy range is important, and the 13 best fat loss tips to do this. The first six tips are the most effective while all of them may influence your scale. Most importantly, prioritize adherence. Do what makes you healthy and happy for sustainability.
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Things Mentioned (Part 1 & 2):
- See the American Council on Exercise (ACE), for general body fat percentage ranges based on gender.
- Measure body fat with:
- Skinfold Calipers: This method involves measuring the thickness of subcutaneous fat at various points on the body, such as the triceps, biceps, and thighs, using calipers. Simply buy a pair of inexpensive calipers and plug in the numbers to the ACE Percent Body Fat Calculator.
- Bioelectrical Impedance Analysis (BIA): This is the method used in bathroom scales.
- While body mass index (BMI) may be the easiest way to determine how healthy your weight is, it's flawed and falling out of favor.
- The Guardian has a good table (below) that provides basic measurements according to the National Institute for Health and Care Excellence (NICE).
- Use an app such as cronometer to provide good insight into the basic caloric content of food, what a serving size is, and how these minute differences in what you thought was the caloric content are very far from the true content.
- I recommend a clean protein powder like Levels Protein which has 25g of whey protein per serving with 5.6g of BCAAs and all the essential amino acids. It also has no artificial flavors, sweeteners, artificial additives, or fillers and its non-GMO comes from grass-fed cows. (Use MBD20 for 20% off).
- Consider mouth taping for better quality sleep.
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