Are you worried about your visible fat? Do you want to learn how to calculate it and eliminate it? Visible fat is the fat that you can see on your body, which is harmful to your health.

Some of the health risks associated with visible fat include high blood pressure, diabetes, heart disease, and stroke. Therefore, it is important to learn how to calculate harmful visible fat and ways to get rid of it. This article will uncover the 3 methods of calculating harmful visible fat and ways to eliminate it.

Method 1: Body Mass Index (BMI)

BMI is a popular method of calculating harmful visible fat. BMI is a measure of body fat based on your weight and height. To calculate your BMI, divide your weight in kilograms by your height in meters squared.

A BMI of 18.5-24.9 is considered normal, a BMI of 25-29.9 is considered overweight, and a BMI of 30 or above is considered obese.

If your BMI is above the normal range, it means you have excess visible fat. To eliminate visible fat when your BMI is above the normal range, you need to lose weight through exercise and diet.

Exercise helps burn calories and build muscles, while a healthy diet reduces your calorie intake.

Method 2: Waist Circumference

Another method of calculating harmful visible fat is measuring your waist circumference. Excess visible fat around your waist increases your risk of health problems, even if your BMI is within the normal range.

To calculate your waist circumference, wrap a tape measure around your waist, just above your belly button.

A waist circumference of less than 94 cm (37 inches) for men and less than 80 cm (31.5 inches) for women is considered healthy.

A waist circumference of 94-102 cm (37-40 inches) for men and 80-88 cm (31.5-34.5 inches) for women is considered overweight, and a waist circumference of more than 102 cm (40 inches) for men and more than 88 cm (34.5 inches) for women is considered obese.

To eliminate visible fat when your waist circumference is above the healthy range, you need to lose weight through exercise and diet. Cardio exercises, such as running and cycling, help burn calories and reduce your waist circumference.

Resistance training, such as weight lifting, helps build muscles to replace visible fat.

Method 3: Body Fat Percentage

The third method of calculating harmful visible fat is measuring your body fat percentage. Body fat percentage is the percentage of your body weight that is comprised of fat.

To calculate your body fat percentage, you can use a body fat scale, calipers, or a bioelectrical impedance device. A body fat percentage of less than 15% for men and less than 25% for women is considered healthy.

Excess visible fat increases your body fat percentage, which increases your risk of health problems. To eliminate visible fat when your body fat percentage is above the healthy range, you need to lose weight through exercise and diet.

A combination of cardio and resistance training exercises, along with a healthy diet, helps reduce your body fat percentage.

Ways to Eliminate Harmful Visible Fat

Now that you know how to calculate harmful visible fat, it is important to learn ways to eliminate it. Below are some ways to get rid of visible fat:.

1. Eat a Healthy Diet

A healthy diet is an essential part of eliminating visible fat. Focus on eating whole foods, such as fruits, vegetables, whole grains, lean protein, and healthy fats. Avoid processed foods, sugary drinks, and high-calorie snacks.

A healthy diet helps reduce your calorie intake, which leads to weight loss.

2. Exercise Regularly

Regular exercise is crucial for eliminating visible fat. Cardio exercises, such as running, cycling, and swimming, help burn calories and reduce visible fat.

Resistance training exercises, such as weight lifting and bodyweight exercises, help build muscles to replace visible fat. Aim for at least 30 minutes of exercise per day.

3. Get Enough Sleep

Getting enough sleep is important for weight loss. Lack of sleep leads to hormonal imbalances, such as increased hunger and reduced energy, which can lead to overeating and weight gain. Aim for 7-9 hours of sleep per night to reduce visible fat.

4. Reduce Stress

Stress leads to overeating and weight gain. Therefore, it is important to reduce stress to eliminate visible fat. Some ways to reduce stress include yoga, meditation, deep breathing exercises, and massage therapy.

Conclusion

In conclusion, visible fat is harmful to your health. Therefore, it is important to learn how to calculate it and ways to eliminate it.

The 3 methods of calculating harmful visible fat are Body Mass Index (BMI), Waist Circumference, and Body Fat Percentage. To eliminate visible fat, you need to eat a healthy diet, exercise regularly, get enough sleep, and reduce stress. By following these tips, you can reduce visible fat and improve your health.