Standing on a scale can feel like a moment of absolute truth. You’ve been doing all the right things and expecting those efforts to show up on the scale, only to end up staring at the number in disbelief. seriously?! How could that happen? Sometimes the number still doesn’t budge even when your body changes. This is where the percentage of weight loss to determine your progress is a much better idea.
Measuring your body, especially your waist and hips, can sum up your excellent progress (after all, your hips don’t lie!). These data points accurately reflect your weight loss, determine if your diet modification techniques are effective, and assess whether your physical efforts are on track. Plus, it can motivate you to put in more effort or inspire you to keep working toward your goals.
You can monitor weight loss in several ways. These measurements include weight, waist or other parts of the body, body mass index (BMI), and percentage of body fat. However, look closely at that final measurement, as this article discusses methods for calculating weight loss as a percentage.
Methods for calculating weight loss as a percentage
Instead of counting calories or kilograms, you may find it more correct and easier to control calculating weight loss as a percentage. So that you can see how much weight you have lost from your initial weight. The most interesting thing is that this approach will not scare you like a great scale. So yeah, it’s time to break up with Libra.
You can calculate your weight changes as a percentage using the following methods.
Use the individual weight loss percentage formula
If you compare yourself to others, losing weight will be more difficult because it is so dedicated. Comparing oneself to others is rarely motivating but can be frustrating because people lose weight at different speeds and by varying amounts. Calculating the percentage of loss has the advantage of allowing you to compare yourself only to yourself.
Divide the amount of weight loss (in pounds or kilograms) by your starting weight into the same units. Then multiply the result by 100 if you instead want to know the percentage of weight loss on your own or want to know how to do it. (lost weight/initial weight) x 100.
Here’s an example: 10 lbs / 180 lbs x 100 = 5.5% of the initial body weight lost. The person who weighed 180 pounds when they first started has now lost 10 pounds. According to this figure, they lost 5.5% of their body weight. Look, better than reading 170 pounds on a scale, right?
Use a spreadsheet to determine weight loss as a percentage
You can monitor your progress by tracking weekly weight loss in spreadsheet programs such as Microsoft Excel or Google Sheets. In addition, it is recommended to work with a healthcare professional as they can advise on weight loss goals to maintain a moderate weight and track progress.
You may experience brief fluctuations as you try to lose weight. But you can understand how the weight loss process is progressing by tracking the percentage of weight loss in a spreadsheet.
You do not have to know the percentage of weight loss every day. Instead, it’s a reminder to compare yourself to who you were at the beginning of this journey. Are you better than you were when you started? If yes, then you win the game.
Use an online body weight percentage calculator
The simplest and most direct way to determine how your body weight percentage changes is to use one of the many online body weight calculators.
To show the change in your body weight as a percentage, enter your starting and current weight, select pounds or kilograms, and click the “Calculate” button. It is useful to keep accurate records and quickly check the percentage of weight loss.
If you want to look fit and feel fit, your body fat percentage (BFP) is also a good indicator to try. After all, estimating how much body fat you need to lose is the first step in any successful weight loss journey. No matter what percentage of your weight loss, the more body fat you have, the more likely you are to be less fit.
The weight loss percentage shows how much of your initial weight was lost. Calculating your weight loss as a percentage instead of looking at pounds or kilograms is an effective way to track your progress. Write down each percentage and reevaluate it once a week or once a month. However, remember that a certain number has nothing to do with your appearance.
What percentage of weight loss is considered healthy?
Your health can benefit even from losing 5-10% of your total body weight, which can lead to improvements, including lowering blood pressure, cholesterol and blood sugar. It is recommended to lose 1-2 lbs each week. This strategy is more likely to be successful than striving to lose weight quickly. Depending on your current weight, this equates to a different percentage of your body weight.
Multiple studies show that gradual weight loss is more sustainable and healthier than following a “rigid” diet. This is because rapid weight loss lowers your metabolism more than steady weight loss. As a result, your body adjusts to burning fewer calories. Unfortunately, this drop in metabolic rate can last for years and lead to weight gain again, often more weight than you lost.
It is difficult to remain bound by inflexible rules and guidelines, causing you to abandon the system altogether. We often forget that losing weight is as simple as eating right, regularly, and in moderation. And sometimes, the occasional curve ball of your weight loss progression can encourage you to improve those numbers.
Other Effective Weight Loss Control Techniques
As the famous saying goes, lose pounds without losing your mind. Social media pages have given you many weight loss tips and tricks over the past few years. However, each person’s body is different. You’ve heard it before, but it’s worth repeating. If the latest fast track to weight loss works for your friend, it doesn’t mean the same to you. You can follow some empowering ways to track your weight loss progress, which don’t bother you.
Ditch the scale because it’s not the most accurate way to find out how much weight you’ve lost. When trying to lose pounds at first, a tape measure is a better option for you. So skin this tape and measure your hips, thighs, waist and biceps. If your jeans are getting baggy and you need a belt to tie them together, you’re on the right track.
Fun Fact: The fitting of your old clothes can tell if you’ve downsized or not!!
There is no “one size fits all” strategy for losing weight. Even more frustrating is when the scale fails to acknowledge your weight loss efforts. The thing is, sometimes, you need to welcome the concept of percentages. Feedback from reassessing your weight loss once a week or once a month helps show your progress. Love it or hate it, a balanced diet, regular exercise, and sleep is far better than any number.