Home Wellness TopicsScientific Weight Loss Weight Loss Goals: Three Goals, None of Which Can Be Missing

Weight Loss Goals: Three Goals, None of Which Can Be Missing

by Jessica
5 mins read
Weight Loss Goals: Three Goals, None of Which Can Be Missing

Most things in this world are no pains, no gains. But weight loss may be the only exception. As mentioned in the previous article, the failure rate of weight loss is surprisingly high at 99.5%. And most of these failures are hard work, dieting, or exercising. But the result still failed.

So the reality is that asking why we fail to lose weight is far more important than asking how to lose weight successfully.

Why Do We Fail to Lose Weight?

Why do we fail to lose weight? Unfortunately, I can responsibly say that most people fail to lose weight, not because they don’t work hard enough, but because they set the wrong goals.

At first glance, you might think this is not a joke. Losing weight is because you are too fat, isn’t the goal to lose weight? But losing weight successfully is not just as simple as losing weight.

Because simply reducing weight, this goal is too single. If the goal is defined only as weight loss, then to bring down the weight, we will go crazy exercise, exercise does not work, diet does not eat, diet does not work, go to liposuction… the whole process, the concern is always just the number on the scale, regardless of the rest. This will lead to two unfortunate endings.

  • The first is that weight rebounds, and weight loss fails. Because once the weight is down, the goal is lost, and the previous behavior change is not sustainable. Weight rebound that is sooner or later.
  • Unfortunately, the second ending is more serious: losing weight but losing health. Physical discomfort, hair loss, weakness, upset stomach, constipation, or diarrhea every once in a while torment people.

You see, once you make weight reduction the entire goal of weight loss, you are almost doomed to failure. So, we must figure out the weight loss targeting problem before losing weight.


The “Three-Body Goals” Of Scientific Weight Loss

If weight loss is not just as simple as reducing weight, what is the goal of scientific weight loss?

The “Three-Body Goals.” Specifically, it is a small goal that contains three dimensions: body weight, body fat, and body shape.

Seeing this, some people may think: I can’t even lose weight, and you still want me to control my body fat and manage my body shape? It’s too tricky.

I don’t think so. Because single-dimensional weight loss may seem simple, it will lead to failure to lose weight. On the contrary, the “three body goals” are seemingly complex, but the operation is much simpler. So next, let’s talk about it.

The First “Body” In This Goal Is Body Weight.

People have different occupations, lifestyles, and personal preferences, so there are naturally high and low weights. As long as it is within a reasonable range and does not affect health, it is normal and does not require too much intervention. So at this point, we need a healthy weight range to determine if our weight is normal.

What is used to indicate this healthy weight range?

It is the body mass index (BMI), as we often call it, and the calculation of BMI is simple: the body mass is divided by the square of the body height, which is the result.

Major adult BMI classifications are underweight (under 18.5), normal weight (18.5 to 24.9), overweight (25 to 29.9), and obese (30 or more). You can calculate if your BMI exceeds this range, it is fat, and you should consider losing weight.

Body weight goal alone is not enough. For example, some people are of normal weight but have a lot of fat in their bodies, which is neither good-looking nor healthy. Therefore, in addition to the total amount, we must also look at the structure, that is, the proportion of fat in the body, medically known as “body fat percentage.”

The Second “Body” In This Goal Is Body Fat Percentage.

According to the current standard, body fat percentage should be between 15%-18% for men and 20%-25% for women; as long as it is within this interval, it is all normal.

But if it is beyond this range, whether it is too high or too low, it is not healthy. A body fat percentage that is too low can affect the body’s essential functions, such as causing amenorrhea and menstrual disorders in women. Still, if it is too high, it can lead to various diseases such as hyperlipidemia, hypertension, and hyperglycemia, which is also unhealthy.

Some people are obviously about the same height and weight, but why do some look strong and slender while others look chubby? The difference is in the body fat percentage.

If a girl can see the “vest line,” her body fat percentage is about 20%, which is within the normal range; like victoria’s secret models, tall and thin. The body fat rate is probably only 14%-17%, below the normal range, and if a person’s stomach meat is very floppy, completely unable to see the abs, then the body fat rate is too high, probably 28%-30%. Now, what is the normal body fat rate? You should have a concept. You can estimate your body fat percentage by matching the numbers. Of course, using a regular body fat rate testing device will be more accurate.

12 Reasons Why Working out Every Day but Not Losing Weight

The Third “Body” In This Goal Is Body Shape.

Is it enough to control your weight and lower your body fat? It’s not enough.

There are two medical indicators to measure the healthiness of body shape: waist circumference and waist-hip ratio. Waist circumference is easy to understand, but what is the waist-hip ratio? It is the ratio of waist circumference to hip circumference.

Let’s take the famous American actress Marilyn Monroe; she has a nice figure, right? According to public data, her waist circumference was 62cm(24.4in), and her waist-to-hip ratio was 0.69.


Body shape goals are critical from a health standpoint.

There are two types of fat in the human body: subcutaneous fat and visceral fat. Subcutaneous fat is the most critical place for us to store energy. Suppose the subcutaneous fat increases, the fat in the body is stored, which will significantly reduce the concentration of blood lipids in the blood. This body shape is healthier.

But if the fat can’t be stored under the skin, it will have to change places, such as accumulating in the internal organs, into the bloodstream, etc. This kind of fat accumulation in the internal organs forms obesity, called “abdominal obesity.” This body type is very harmful; not only will it damage the liver and gastrointestinal function but also significantly increase the probability of diabetes, coronary heart disease, and stroke. Therefore, in medical science, a healthy waist-to-hip ratio means a certain proportion of subcutaneous fat and little visceral fat.

In short, only when the goals of the three dimensions of body weight, body fat, and body shape have been achieved is it considered actual scientific weight loss.

Live for health and lose weight by the way.

You may have noticed that the “three body goals” of weight, body fat, and body shape all point to one word: health. Healthy living is the ultimate goal of all our weight loss. Unfortunately, many people have failed to lose weight numerous times because they set the wrong goal.


Summary of This Article

As long as one of the three goals of body weight, body fat, and body shape is not up to standard, it is recommended that you start a weight loss plan.

  1. Body Weight: Healthy Weight BMI (18.5 to 24.9).
  2. Body Fat: Percentage should be between 15%-18% for men and 20%-25% for women.
  3. Body Shape: 0.9 or less for men. 0.85 or less for women.

After talking about the “three body goals” of weight loss, in the next article, we discuss the first principle of scientific weight loss to see if the “more you eat, the thinner you are” such a thing exists. See you in the next article.


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