Body weight includes not only body fat, but also the weight of muscles, bones, and body water. Therefore, if you limit your food intake and exercise hard for a short period of time, you may feel like you have temporarily lost weight. In fact, the number on the scale may have decreased. However, this is a phenomenon in which muscle and fat are lost together due to loss of water in the body or restriction of food intake. Some people force themselves to clean their intestines because they believe that removing toxins from the body will help them lose weight. Such unreasonable diets that are simply attempted to lose weight may cause loss of muscle mass and elasticity, or may reduce intestinal motor function due to frequent bowel cleansing.

A pretty body is not determined by the number on the scale. Rather, it is important to look at the lines of the body. The fact that skinny jeans that normally did not fit have become looser or that the line of the upper arm has decreased and that a tight knit has become more fit are rather reliable indicators of dieting.

On the other hand, those who weigh less than average but only have a bulging lower abdomen or whose thighs are unusually thick compared to their body and cannot wear miniskirts are also close to being obese. In other words, just because you weigh a lot does not mean you are obese, but if you have a lot of body fat, you are obese.

Obesity is determined by how much fat there is in the body. If you are still thinking that ‘dieting = reducing the number on the scale,’ let’s check your body fat percentage right away. Conquer your body fat and you will be able to get closer to the dream line you have always wanted.

Lifestyle habits to reduce body fat

01. Set a meal time and eat slowly
Eating slowly means increasing the time food is in your mouth. In other words, you should chew your food thoroughly rather than swallowing it hastily. Eating food slowly can prevent overeating and prevents the accumulation of calories as body fat by consuming more calories than required for energy.

02. Reduce eating out or gatherings.
High-calorie foods are the main culprits in accumulating body fat. When eating out, you end up eating a lot of high-calorie foods, so it is better to avoid eating out. The same goes for snacks at a drinking party. If you want to diet, you must first reduce your company dinners and gatherings.

03. Drink water 30 minutes before eating
Everyone says that drinking a lot of water is good, but the amount you should drink varies from person to person. Drinking too much water can actually put a strain on your internal organs. On the other hand, if your mouth is usually dry and you feel thirsty, you need to replenish the moisture that your body is sorely lacking.

04. Do not eat salty foods
If you consume too much sodium, it will trap water and cause your body to swell. As a result, edema appears repeatedly in the body and gradually turns into body fat. Therefore, eating fresh food is good for dieting.

However, since sodium is essential for our body, we cannot eliminate salt from all foods. Rather than eating food without salt, a smart way to reduce sodium in daily life is to cut out the chemical sodium found in processed foods, snacks, and ramen.

05. Eat a lot of vegetables
Eating a lot of vegetables prevents body fat from accumulating in the body because the total calories consumed are low and the feeling of fullness is high. Additionally, the dietary fiber in vegetables helps to expel toxins accumulated in the body and improve metabolism, further preventing the accumulation of body fat.

However, vegetables that have been treated with pesticides or chemicals to ensure freshness during distribution are actually poisonous. Find healthy ingredients such as organic or pesticide-free and consume enough.

06. Exercise regularly
Make it a habit to exercise regularly, whether for 10 minutes or 30 minutes a day. You don’t have to go to the gym. Exercises such as running in the park near your home or riding a bicycle are also good. If you exercise just enough to make your body sweat, body fat will not accumulate, so try exercising regularly for a set amount of time.

07. Get enough sleep
While people sleep, the body grows and heals. Conversely, if you do not sleep, your immunity decreases. This is because if you do not sleep deeply or sleep for only a short period of time, you cannot generate enough energy. Set a bedtime and make sure you sleep at that time, and avoid eating two hours before going to bed to prevent food from remaining in your stomach.

Obesity calculation method

Am I obese? Although the weight is normal, there may be a problem with body mass, and there are many cases of abdominal obesity even if the body weight is low. First, let’s check the exact condition of my body through a self-test and then set a diet goal. You will be able to diet more effectively.

01. BMI (Body Mass Index)
It is a method of measuring body mass index (BMI) by calculating the relationship between weight and height. It is used to assess health risk due to its high correlation with body fat. Just divide your weight by your height (m) twice.

For example, the body mass index of a person who is 160 cm tall and weighs 60 kg is
Weight (60kg) ÷ (Height (1.6m) × Height (1.6m)) Weight (60kg) ÷ (Height (1.6m) 1.6m)) = 23.47. A body mass index of 18.523 is normal, 2325 is overweight, 25 to 30 is obese, and over 30 is severely obese.

02. Abdominal obesity test
You can find out the degree of abdominal obesity at home by simply calculating the ratio of waist to hip circumference. The exact location of the waist is the thinnest area at the bottom of the ribs, usually within 2cm above the navel.

Measure when you are standing on a flat surface, distributing your weight equally between both feet, and exhaling comfortably. Measure your waist circumference and the widest part of your hips, then divide your waist circumference by your hip circumference. If it is over 0.95 for men and over 0.85 for women, it is abdominal obesity.

03. Standard weight calculation method
You can find the standard weight corresponding to your height by subtracting 100 from your height (cm) and multiplying by 0.9. For example, for a person who is 160cm tall and weighs 60kg, the standard weight is
(160−100)×0.9=54kg(160 – 100)×0.9 = 54kg(160−100)×0.9=54kg.

Obesity relative to standard weight is calculated as (current weight ÷ standard weight) × 100.
In the above case, (60÷54)×100=111(60÷54)×100 = 111%(60÷54)×100=111. If this number is between 110 and 119%, you are overweight, and if it is over 120%, you are obese.