Xtreme Fat Loss Diet

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Featured article from everydayhealth.com

When your goal is weight loss, it’s all too easy to be fixated on your scale. But as you begin to burn fat and build muscle thanks to your healthy diet and fitness plan, there are other numbers that can help you measure your progress and reach your goals more effectively.

“A scale only measures weight — and that number doesn’t mean you’re more healthy,” says Cristina Harder, RD, of the Loyola University Health System in Maywood, Ill. “When you lose weight, you also may be losing water and muscle along with fat. So that’s why it’s important to look at other numbers as well.”

With this in mind, here’s a roundup of the most important numbers you need to know and how to use these calculations as part of your weight-loss plan.

• Your body mass index (BMI).
  A popular measure of calculating whether your weight is appropriate for your height, BMI is a good number to know when you’re trying to determine a healthy weight range. The easiest way to calculate yours is through a free BMI calculator, such as Everyday Health’s.
  Generally, a BMI of 24.9 or less is healthy, and a BMI of 25 or more indicates that you’re likely to be overweight. But there’s a caveat, notes Sue Gebo, RD, MPH, an assistant professor at the University of Connecticut Medical School. “BMI misses the mark in some ways,” she says. “It’s supposed to be a reference point to use, but clinically it doesn’t look at muscle mass, so it can be misleading.”
• Your body fat percentage.
  Because BMI doesn’t tell the whole story, knowing your body fat percentage is a better way to go because it measures excess fat and spares muscle mass. There are two ways you can be measured to find out your body’s percentage of fat: underwater, with the use of specialized equipment, or with calipers, a hand-held instrument that “pinches” your upper arm. “The gold standard is having your underwater weight calculated, but calipers are much more economical,” Harder notes.
  The American Council on Exercise considers a woman to be fit if she has a body fat percentage between 21 and 24. Between 25 and 31 percent is considered average, and above 32 percent is considered obese for women. For a man to be considered fit, his body fat percentage should be between 14 and 17 percent. An average body fat percentage is between 18 and 24 percent, and anything above 25 percent is considered obese.
• Your basal metabolic rate (BMR).
  Your BMR is a simple formula that factors in your height, weight, age, gender, and activity level to help determine how many calories you need to cut from your daily diet to achieve a 1- to 2-pound loss each week.
  Because your perception of your activity level could be somewhat subjective, Harder suggests an additional step to double-check yourself: Write down what you eat and then see if you’re losing weight or not, and adjust the figure up or down accordingly.
• Your waist measurement.
  A great indicator of how you’re doing is the basic tape measure. “If you don’t like the scale or you’re not seeing it move, your waist measurement can be a indicator of progress,” Harder notes. This is especially true if you’re exercising: If you’re gaining healthy lean muscle as you’re losing fat, your scale might not register a change, but you may be looking more svelte. A waist measurement is also an important indicator of health, Gebo notes. A waist circumference over 35 for women and over 40 for men puts you at risk for serious medical conditions, such as heart disease and diabetes.
• Your target heart range.
  Although you might be focused on calculating numbers that relate to weight, your target heart rate is a great gauge for tracking exercise intensity, an important element in calorie burning. For this calculation, you subtract your age from 220 — this is your maximum beats per minute — and then multiple it by a high and a low percentage to get your best heartbeat range. “Keeping your heart rate between 60 and 70 percent of your maximum target heart rate has been shown to be the best rate to lose weight,” Harder says.

All of this doesn’t mean you should toss out your scale, or completely ignore what it tells you. According to the National Weight Loss Registry, which tracks the habits of successful dieters, more than half of people who have been able to lose a substantial amount of weight and keep it off over the long-term weigh themselves at least weekly. The bottom line is that everyone is different, and what’s best for you is whatever motivates you for weight-loss success.

In this blog I’ll write my review about this Xtreme Fat Loss Diet program created by Joel Marion. So, if you are wondering what the Extreme Fat Loss Diet is all about, stay tuned. Coz, I’ll post my review here in the next few days.