My Body Composition Results
Even though I have lost over a hundred pounds, which makes me much smaller than I was when I began my program five years ago, I have a hard time accepting that I am no longer fat, thanks to my remaining belly flap. I am still watching my body shrink so I decided that it was time for me to take a really good look at my naked body.
Gravity does not look good on me;
I would look much better if I could lift and tighten up a few areas;
My body looks better than I ever thought possible;
Clothes do a wonderful job of hiding my imperfections;
The only people that actually see my flaws are my husband and me.
I am healthy and fit so it is now time for me to change the way that I think about myself!
I discovered thrift stores after I began losing weight because I needed to buy clothes that fit. Since I was confident that the program I was following would lead me to success, I did not want to spend money on new clothes because I did not plan on wearing them very long. Over many years of yo-yo dieting, I had acquired jeans in sizes 14, 16, and 18. Size 18 was the largest pair I owned, not because it was the largest size I should wear, but because I refused to buy a bigger size even though I could not fit into them.
Because of my fabulous program, it did not take me long to go from not being able to get into my size 18 jeans, to wearing them. As the time passed, I went from size 18, to 16, and then I reached the smallest size jeans that I owned, 14. Each time I got myself into a smaller size, I donated the ones that I used to wear because I had no intention of ever wearing them again.
Since I was not even close to the size I wanted to be and I needed clothes that fit, I began to shop at thrift stores for my jeans, t-shirts, tops, dresses, and shorts. I was surprised to find designer clothes and because my body continued to shrink, I even began to enjoy shopping and trying on clothes. While shopping for clothes, I found myself going through the entire store looking for bargains and other treasures I could use. Every store I visited, I took the time to go through the book and video sections because I wanted to find additional books of CAD, CALP, and CAHHP to add to my library. The video section was the perfect place for me to find exercise tapes that I could try without investing a lot of money in programs that I would not even try, much less use. I was happy to pick up a few tapes of Leslie Sansone's Walk Away the Pounds, and I also found the Callanetics tape that I was searching for. Now, even when I may not be looking for anything in particular, I look at all the books and videos in the diet, exercise, health, and nutrition sections because I never know what may interest me.
Thrift stores became my shopping mall at affordable prices. Not only was I getting a bargain, but I was supporting the community by donating some of the items right back to them. I continued to lose weight and I then went from size 14, to 12, to 10, to 8, to 6, and then to my present size 4. Once I reached my present size, I began searching for the seller of my favorite pair of jeans that I had initially purchased at one of the thrift stores. I have been wearing the same size jeans for the last year and a half and because they are stretch jeans, I don't ever expect to have to buy a smaller size.
A couple of weeks ago, on one of my trips to town, I went shopping at all five thrift stores that we have in our area. I was searching for a book called Good Calories, Bad Calories by Gary Taubes but I was unable to find it. I did find Protein Power by Michael R. Eades, M.D., and Mary Dan Eades, M.D., and bought the copy. Even though I have no intention of switching my program from CALP, I don't believe I can ever get too much knowledge when it comes to my health and nutrition. The same day that I returned home I scanned the book, fully intending to read it.
On 3.24.13, I reached the lowest weight that I have seen in over thirty years. My weight reached 129 lbs., and I was ready to see how I measured up. Since I had the resources to figure out my Body Mass Index, Waist to Hip Ratio, and Body Composition, I was ready to get them calculated.
BODY MASS INDEX (BMI)
Using the following information, I was able to determine my BMI.
Height: 5'2-1/4” or 62.25”, according to my doctor
Weight: 129 lbs., according to my scale
129 x 703 = 90687
62.25 x 62.25 = 3875
90687 / 3875 = 23.4
Normal Range: 18.5-24.9
At 23.4, I find myself in the normal range!
Using the Protein Power book, I was able to calculate the following:
WAIST TO HIP RATIO
Not really knowing what these numbers meant, I discovered that this calculation is a good estimate of my fat storage pattern. Since it is obvious to me that I still need to lose weight in my abdominal area, I was not surprised by my results. Using the following information, I was able to determine my Waist to Hip Ratio.
31 / 36 = 0.86
Waist to Hip Ratio Pattern: 0.86.
Waist to Hip Ratios
0.8 or less: hip and leg pattern
Greater than 0.8: abdominal pattern
Since I find myself among the apples, storing fat in my abdominal region, I am still at risk for insulin related disorders such as high blood pressure, elevated cholesterol or triglycerides, or blood sugar problems.
The first step in determining my body composition was to calculate my body fat as a percentage of my total weight.
Using the following information and applying it to the conversion constant chart provided in the book, I was able to determine my body fat percentage.
Height: 5'2-1/4”, or 62.25”
Hips, Constant A: 36" = 41.86
Abdomen, Constant B: 31" = 22.04
Height, Constant C: 62" = 37.79
Height, Constant C: 62.5" = 37.94
41.86 + 22.04 = 63.9
63.9 – 37.79 = 26.11 (26%)
63.9 – 37.94 = 25.96 (26%)
With my height between both numbers calculated, 26% is accurate.
Body Fat: 26%
Ideal Body Fat Percentages
Female, age 51-60: 22% - 30%
At 26%, I find myself in the normal range!
Lean Body Mass (LBM)
Using the following information, I was able to determine my LBM.
Weight: 129 lbs.
Body Fat: 26%
129 x 26% = 33.54
Body Fat Weight: 33.54
129 – 33.54 = 95.46
LBM: 95.46 lbs.
Ideal Body Weight
Using the following information, I was able to calculate my Ideal Body Weight.
LBM: 95.46 lbs.
Ideal Body Fat Percentage: 22% - 30%
100 – 22% = 78% and 100 – 30% = 70%
95.46 / 78 = 1.22
95.46 / 70 = 1.36
1.22 x 100 = 122
1.36 x 100 = 136
Ideal Body Weight: 122 lbs. - 136 lbs.
At 129 lbs., I find myself in the normal range!
I am so happy that I took the time to figure out my body composition. According to the authors of Protein Power,“Your real goal is to develop a properly composed body - one supported by a lean healthy muscle mass, strong and vigorous, with enough fat for good health.” At this point, even with my waist to hip ratio a bit high, I fall well within the guidelines for a well-composed body.
The only thing left for me to do is to reduce my waist to hip ratio from my present 0.86 to 0.8. Since following CALP is the reason that I am normal in every other area, I am confident that it is only a matter of time before I reduce my waist to hip ratio, eliminating the health risks that are associated with my current results.
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I'm Teri and I am 54 years old. I have been fighting my weight since I was fourteen, dieting my way all the way up to 236 lbs. I started my weight loss program on March 3, 2008, and at that time I was unable to get into the largest pair of jeans I owned, size 18W. I have lost close to 100 pounds, and I now wear a size 4 jeans. My diet and exercise program have me feeling better than I could have ever imagined and I did it without starving or depriving myself in any way.
I am getting myself into better shape and my goal of becoming fit and healthy is getting closer every day.
Here's a link to my Progress Photos.
Current Diet Type
Carbohydrate Addict's Lifespan Program (CALP)
Current Exercise Routine
Resistance/Strength Training using Bowflex, Walk Away the Pounds (WATP), & Callanetics