I have been tracking weight loss and body fat % with a Tanita scale.
Body Fat is what you want to lose. Although some is necessary for insulation and protection of organs and joints.
For my age and gender 14-15% body would be fine, and that is my goal. Some world class athelets get down to 3% range.
Lean body mass is good, that is muscle and bones. Muscles and bone density actually help burn calories.
You can lose both on a diet only, loss of Lean Mass is bad.
The experts recommend only about a 2 pound weight loss per week. By combining dieting with exercise you help assure that you gain muscle and loose fat.
I have attempted to cut my portions in half and stay away from snacks and junk food.
I am running 3 miles three times a week and lifting weights (dumbells) three times a week. I am focusing on intensity with both. I also walk as much as possible and am now riding my Mountain bike again, now that the weather is nice.
I started the challenge at 191 pounds and 21% body fat. My goal, and it really helps to have a goal or target to hit, is 180 pounds at 15% body fat.
I am using an excel spreadsheet to do the calcs and will post a copy of it if anyone wants it.
My first weigh in was 187.5 at 20% body fat.
Second weigh in is 190.5 at 18% body fat.
It looks like I only lost 1/2 pound. But when you factor the body fat % I actually lost almost 6 pounds of fat, and gained a little over 5 pounds of muscle. For a net loss of 1/2 pound.
My scale is not the most accurate method of BF measurement, so the figures could be skewed somewhat, but I hope you all get the idea. There is more to consider than just weight loss.
Good Luck to All and thanks for the encouragement to help me get back into a healthier lifestyle.
mike
