Most of us do not understand the difference between fat loss and weight loss. Your body weight is the sum of the weights contributed by your bones, muscles, body fat, water, blood, organs and other physical features of your body. Losing only the extra body fat is known as fat weight loss.

The body fat level for men should be in the range of 12 to 20% and for women it should be between 18 and 25%. If the fat level exceeds this range, then there is a high risk of heart diseases.

Get to know what you are losing:

Whenever you are on a weight loss program, check whether the weight you lose is mostly from the body fat. Weighing yourself on a scale will not let you know whether you are losing the body fat or not. Losing dress sizes is also not the correct method to determine the fat weight loss.

Methods to measure fat loss:

Now you would know that simply stepping on a weigh scale will not tell you how much fat you would have lost. By calculating the Body Mass Index (BMI) or Waist to hip ratio (WHR) or by doing a body fat testing you can measure the fat weight loss.

Body fat testing:

To find out the percentage of fat in your body, you can perform a body fat testing. One method is by weighing yourself under water. The rate of displacement of water by fat is different from that of the muscle. The fat your body holds is calculated based on the amount of buoyancy.

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In another method, the skin is pinched on 3 different areas of the body using skin calipers. All the 3 measurements are used to find the average percentage of body fat. In bioelectrical impedance method, a weak electrical current is sent through the body. Fat resists the current at a different rate than the muscle. By using that the fat percentage is calculated.

For knowing the exact percentage of body fat, use many of the above mentioned methods.

How to reduce the body fat safely?

Choose a diet such that it burns off the fat as much as possible and very less of your lean body mass. The weight of your body excluding fat is your lean body mass. Have a healthy and balanced diet with the reduction of your calorie intake in a gradual manner. Increase the duration and intensity of your workout. Walking is a best means to reduce body fat level.

This is the safest way to lose your body fat and when you follow this kind of weight loss for a span of 2 weeks, your fat weight loss percentage is more than 90%.

Measure the body fat before the beginning of a weight loss program. If your program is working out for you, the body fat should get decreased and the muscle mass should get increased. Fat weight loss is achieved by starving your fat and not by starving yourself. So lose your body fat to get the body you desire rather than losing your sizes.

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