The trend of weight loss – a one-sided view of women

Author: Timko Ilya - master of the whole project and fitness trainer.
2012-01-23

I often receive messages like this: “Hello, I am 165 cm tall and weigh 48 kg. How can I lose another 2-3 kg? I have fat on my stomach and sides.” In general, the physiological norm of weight for women is calculated using the formula: weight = height – 112. So in the example above, this girl doesn’t need to lose 2-3 kg, but rather gain 5 kg.

Additionally, the physiological norm of body fat for women is considered to be 18% - 20% of total body mass. This is higher than for men (15%) and is due to lower testosterone levels and higher estrogen levels (female sex hormones).

But why do such thin (from a physiological perspective) girls want to lose even more weight?

A person can influence their body weight in only two ways: by changing muscle mass or by changing fat mass. And the shape of the body (both female and male) is primarily formed by muscle. However, many girls forget about muscle development. They focus all their efforts on getting rid of the remnants of fat at all costs.

Usually, these very thin girls, who want to lose even more weight, have underdeveloped muscles. Their figure may appear quite thin, but there is still fat present. After all, the body doesn’t need many calories to sustain so little muscle mass. In their quest to shed fat, girls sometimes end up losing muscle along with fat through dieting. As a result, they are left with neither fat nor muscle. 5 principles of nutrition for weight loss.

Another aspect of this issue is that muscle is denser than fat. Muscle weighs roughly 35% more than fat. This means that an athletically built woman weighing 50 kg looks much more compact than a woman of the same weight but with a higher proportion of fat.

This leads me to emphasize that it is impossible to achieve a beautiful body without paying attention to muscle development. This should be your primary focus. You need to strive to ensure that your weight-to-height ratio corresponds to the physiological norm. Deviations of 2-3 kg are perfectly acceptable, but not 10 kg.

At a height of 165 cm, it is entirely possible to weigh 53 kg and have a sexy, toned figure. To achieve this, you need to focus not only on losing fat but also on developing your muscles. This is one of the principles outlined in the article 4 principles of successful weight loss.

Often, girls come to my training sessions wanting to lose weight. After a couple of months, they tell me: “My measurements have decreased, but why has my weight stayed the same?” As you might have guessed, they have lost fat but gained muscle. So, with the same weight, the same person can have a different body shape.

Conclusions

1. If your body weight is close to the physiological norm but you want to lose weight in certain areas, then (most likely) you could benefit from gaining muscle in other areas.

2. Remember that your figure is mostly shaped by muscle. Build muscle. Then, release them from fat. And you will achieve what you desire.

3. Keep in mind that reducing body fat percentage to 10% or lower can negatively affect women's health. This can lead to menstrual irregularities, decreased libido, and problems with achieving orgasm. I hope this will make you think :) Good luck!