FitSugar

Which is Better: BMI or Body Fat Percentage?

FitSugar — Thu, 08 Mar 2007 07:30:00 PST

Many people are confused when it comes to looking at their Body Mass Index (BMI) versus their body fat percentage, since they do not always agree. So which should you go by?

First of all, body fat percentage is an estimate of the fraction of the total body mass that is fat mass, as opposed to lean body mass (muscle, bone, organ tissue, blood, and everything else that makes you work). This index is often used as a means to monitor progress during a diet or as a measure of physical fitness for certain sports. BMI is just a simple measure of the weight of a person scaled according to height.

That being said, body fat percentage is a much more accurate way to measure excess body weight than BMI since it differentiates between the weight of muscle and fat, while BMI just lumps it all into one figure.

So why are there so many BMI calculators on the internet? This is simply because measuring body fat percentage requires a few things: Special equipment, the physical presence of the person wishing to have their fat evaluated and the physical presence of someone who knows how to work the equipment. BMI is just a loose guideline for anyone curious about where they sit, but it is not a one size fits all answer. Curious about your body fat percentage? Then talk to a fitness professional at your gym or even your doctor. Curious about your BMI? Then check out [sorry, shameless plug] the Fit Calculator.

To read what the body fat percentages mean,

Description	Women	Men
Essential fat	10-13%	2-5%
Athletes	14–20%	6–13%
Fitness	21–24%	14–17%
Acceptable	25–31%	18–25%
Obese	32%+	25%+

Ways to Slim Down Your BBQ

Jenny Sugar — Sun, 27 May 2012 19:37:59 PDT

It's officially barbecuing season, and with this comes tons of burgers, hot dogs, potato salad, and beer. To avoid packing on the pounds this Summer, here are some ways to add a healthy spin to your barbecues.

Go for homemade guacamole instead of creamy dips: Avocados offer the healthy fats your body needs, which is a much better option than the saturated fats found in dairy-based dips. If you're worried about calories, whip up some homemade low-cal salsa, and throw in some fresh pineapple and mango for added vitamins.
Grill up some veggies: Use a grill basket, corn holders, or skewers and choose a variety of veggies to grill alongside your meat dishes. Load up your plate to fill you up and help prevent overeating high-calorie dishes.

Keep reading to learn more ways to save barbecue calories.

Barre Workouts are Expensive! Try This At-Home Alternative Instead

Self — Wed, 23 May 2012 04:23:06 PDT

We are pumped to share one of our favorite stories from Self here on FitSugar!

Barre classes may make you easy on the eyes, but at $20 or more a pop, they're definitely not easy on the wallet. Rather than take a second job to pay for our latest fitness addiction, we turned to Beverly Hill-based Cardio Barre instructor Stacey Bosworth to get the inside scoop on scoring a long, lean dancer's body in your living room. "This at-home workout is effective because it targets the whole lower body. Cardio Barre is amazing because it is a no-impact workout that allows you to lengthen and strengthen your muscles while burning fat. It will also help increase your flexibility and strength," says Bosworth.

Celebrity devotees, including Dakota Fanning, Neve Campbell, and Heather Morris, can all attest to the fact that Cardio Barre has given them "a lifted tush and leaner, dancer-like legs!" Incorporate these three moves into your regular routine three times a week for maximum results.

Butt Blaster
Come down to the floor on both forearms with your knees bent. Your left hip is directly over your left knee. Your right leg is bent to a 90-degree angle with your foot flexed. Extend your right leg toward the ceiling as if you were pushing the ceiling away from you (see photo above). Bring your right leg down past your left hip and then back up toward the ceiling, keeping your leg parallel to the floor with your kneecap pointing toward the ground and your foot flexed. You are doing a full range of motion, trying to imagine extending your leg all the way through the ceiling.

Keep reading for more barre moves you can do at home!

Tina Fey Shares Memories of Her Skinny and Chubby Years

Susi May — Fri, 18 May 2012 12:56:14 PDT

Happy Birthday to our fave funny lady! Tina Fey turns 42 today. We've been fans of the actress, writer, and comedienne since her early days on Saturday Night Live. Like many of us, Tina's weight has fluctuated over the course of her career, and to mark her birthday, we're sharing some of her funny quotes from juice cleanses to body image.

Before making the leap from writers room to on-camera talent, Tina followed the pragmatic Weight Watchers program to drop pounds. But that doesn't mean she hasn't dabbled in more extreme techniques to lose weight. She explained to Jimmy Fallon, "I don't really believe in those [cleanses] - your body's not like a purse. You're not supposed to turn it inside out and shake it. But I was like, 'Oh, I don't care. I just need to jump-start this.' So I tried it." After an allergic reaction caused her lips to swell, she abandoned a juice cleanse. Go figure.

These days, Tina works out with trainer when she can fit a session into her hectic schedule, and if she can't, she takes a walk. She's even become a fan of yoga and the superfood kale.

Before settling into her healthy weight, Tina experienced both sides of the weight equation and shared her memories of these phases in her book, Bossypants. In two short, consecutive chapters, she explains the positive and negatives of the different times. Keep reading for a brief excerpt after the break.

Not So Fast: 4 Ways Post-Workout Snacks Lead to Weight Gain

Jenny Sugar — Tue, 08 May 2012 11:48:51 PDT

After finishing an intense workout, refueling is a must to restore water, electrolytes, and energy. But if you're not careful the snack you choose could end up undoing the good you've done, leading to extra pounds on the scale. Before grabbing just any old snack after working out, learn how the wrong choice can lead to weight gain.

Chowing on a minimeal: A post-workout snack is just that - a snack. And unless it's mealtime, what you eat after an average workout should be around 150 calories. Since healthy foods like trail mix can be high in calories, measure out a serving instead of mindlessly chomping straight out of the bag. If you're looking for some ideas, here are 10 post-workout snacks under 150 cals.
Chugging a sports drink: Liquid calories are still calories, and if you gulp a 120-calorie bottle of Gatorade along with a snack, calories really start to add up. For workouts under an hour (or low-impact activities), good old zero-calorie H2O is the perfect way to rehydrate.
Choose wisely: While you could really go for an enormous brownie after your run, it's not the best way to refuel after a workout. Your body needs carbs and protein, and if you choose a sugary or high-fat treat, you'll be hungry for something else soon after, which means consuming more calories. High-fat and sugary foods are also not the best choices when it comes to repairing the muscles to prevent soreness the next day.
Rewarding yourself with food: I'm all for rewarding fitness goals, but edible rewards are risky business. Hitting the ice cream parlor for a waffle cone or local café for a plate of cheese fries may sound like heaven on earth, but constantly using high-calorie foods as a way to pat your fit self on the back means tons of extra calories consumed. Find other healthy ways to reward your efforts, such as getting a pedicure, buying a new fitness top, or hitting the movies with your running buddy.

Source: Flickr User mary_thompson

6 Best Ways to Flatten Your Belly By Summer

Prevention — Mon, 07 May 2012 04:33:32 PDT

We are pumped to share one of our fave stories from Prevention here on FitSugar!

By the Editors of Prevention

A toned, flat tummy is a goal many of us strive to achieve in time for bathing suit season, but endless crunches and ditching all your favorite foods until July 4th isn’t the right-or fun-way to do it. A sculpted core and trim tummy can be attained by incorporating small changes into your day, like holding in your abs while you walk and adding the right healthy fats to your diet. In our lean belly guide, you’ll get diet and exercise tips that will help you eliminate hard-to-reach ab flab and reveal a sculpted, sexy midsection. Here, learn 6 ways to flatten your belly by summer.

Make Time For Cardio
If you want to burn the most belly fat, a Duke University study confirms that aerobic exercise is the most effective in burning that deep, visceral belly fat. In fact, aerobic training burns 67% more calories than resistance training or a combination of the two, according to the study.

Top 10 Reasons Your Abs Exercises Aren’t Working

Fight Fat With Fiber
For every 10 grams of fiber you eat daily, your belly will carry almost 4% less fat. Thankfully, there are more enjoyable ways to increase your fiber than scarfing down a box of bran flakes: Two apples, ½ cup of pinto beans, one artichoke, or two cups of broccoli will all give you 10 grams of belly-flattening fiber.

More flat-belly tips after the break.

Tracy Anderson's Weight-Loss Tips For Brides-to-Be

Leta Shy — Fri, 04 May 2012 02:39:22 PDT

It seems like Tracy Anderson has trained half of Hollywood, and one of her biggest fans, Nicole Richie, even enlisted her to help her get in shape for her 2010 wedding. "Nicole worked out six days a week, she learned dance aerobics, she did her muscular structure work, and she did it in such a healthy beautiful way," Tracy says of her client's devoted wedding prep. If you want to look like a starlet on your wedding day, here are a few tips Tracy Anderson shared with us for brides-to-be who want to get in shape.

First, start early: Don't wait until the last minute to try and lose weight and then expect miracles, Tracy warns. "The thing that is most unfortunate is when a bride comes to me and has never done anything before and is like 'Oh my god, I have to lose 30 pounds in a month,'" Tracy says. She recommends you figure out your diet and exercise plan as soon as you start looking for venue locations, at the beginning of your wedding planning, so you don't end up resorting to juice cleanses or feeding-tube diets to lose pounds weeks before your big day. (Tracy jokes, "If I were the husband-to-be, I can think of nothing less sexy than my fiance installing a feeding tube to look 120 pounds thinner on the wedding day. I'd probably call it off!")

Read on for Tracy's diet and exercise recommendations for brides!

Give Your Desk a Healthy Makeover With These Tips

Leta Shy — Wed, 02 May 2012 13:44:46 PDT

Since you spend so much time at your desk, it's important that you make it a healthy environment - especially since there are so many ways your job can make you fat. Here's how to make over your desk to stay healthy while you work.

Stash snacks: Vending machines and office candy jars can be too much temptation, especially when your grumbling stomach is egging you on. Instead, stock your desk drawer with a few filling snacks, like almonds, trail mix, all-natural homemade fruit and nut bars, and green tea bags to satisfy tummy and taste buds before you give up and reach for the leftover break room doughnuts.

Use a reusable water bottle: Nothing reminds you to drink more water than a filled water bottle living on your desk. Drinking enough water throughout the day is crucial for both your health and your mood, since dehydration can lead to fatigue and irritability, so fight that afternoon slump (or the urge to snap at your fellow co-workers) by drinking up. Find out how much water you should be drinking here.

Deal with germs: Many times, lunch at your desk is just inevitable. Those days dining in front of your monitor can make things a little messy at your desk. Keep your area germ-free with desk wipes and all-natural hand sanitizer (find out how to make your own hand sanitizer here).

Adjust that chair: You're sitting there for most of the day, so make sure you keep your chair and computer comfortably aligned with the position of your body to prevent back, wrist, and neck pain. Not sure if your monitor is too low or if you are sitting correctly? Read our tips for creating an ergonomic desk here.

One Month Till Memorial Day Weekend! How to Get Bikini-Ready Now

Self — Wed, 02 May 2012 04:12:29 PDT

We are pumped to share one of our favorite stories from Self here on FitSugar!

With spring in full swing, we've already said goodbye to the winter blues. But as you enjoy the milder weather and longer days, keep in mind that Memorial Day weekend is merely a month away - meaning it's almost time for bikinis and short shorts! So, is one month enough time to score your best body yet?

It sure is, says Jim White, registered dietician, ACSM Certified Personal Trainer and spokesman for the Academy of Nutrition and Dietetics. But you'd better get started now. "After all the shrieking and gasping about how 'time flies' and it's 'too soon' to be exposing that muffin top, it's time to get realistic and take action," he explains. "A month is not a tremendous amount of time to shed any accumulated winter fat, but before you break out into cold sweats, it is not unreasonable to lose 10 pounds or one dress size in that time."

To make sure you score your best bikini bod before you hit the beach, sign up for SELF's free Drop 10 plan - it'll have you slimmer and stronger than ever in only five short weeks! Then, follow White's basic rules for healthy eating. "Healthy eating is a must if you expect weight loss," he says.

Read on for the one-month plan!

5 Reasons Why You Should Remember to Eat More Berries

Michele Foley — Mon, 30 Apr 2012 14:54:32 PDT

Berry season is right around the corner, and if a big bowl of strawberries, blueberries, and blackberries didn't excite you before, maybe this news will: eating at least two servings of berries per week can help delay age-related memory loss in women. A recent Harvard study followed 16,010 women over the age of 70, finding those who ate berries slowed memory loss by almost three years. Researchers cite the plethora of antioxidants packed into these small fruits as being the reason. If preventing memory loss weren't enough, here are five more reasons why you should up your berry intake.

They help with weight loss: Berries are loaded with the antioxidant anthocyanin, which has been shown to alter the activity of genes found in human fat cells, making it more difficult to put on weight. Blueberries, specifically, have been shown to diminish stubborn belly fat.
They are good for your brain: Investigators with the US Department of Agriculture Human Nutrition Research Center on Aging in Boston found that the polyphenols in berries help the part of the brain that takes care of regular maintenance and "housekeeping." Blueberries and strawberries were said to contain the most polyphenols.
They are good for your eyes: Berries, especially blueberries and raspberries, contain lutein, which is important for healthy eyes and sharp vision.
They help protect against disease: Berries are brimming with carotenoids, an antioxidant that has been shown to reduce the risk of cancer. Other phytonutrients in berries have been shown to protect against heart disease, diabetes, and arthritis. Those deep hues pay off tenfold when it comes to maintaining the health of your body.
They help slow down the aging process: The powerful antioxidants in berries prevent free radical damage in your body, and less free radical damage means slowing down the aging process to help you live longer!

Amped up for berry season yet? Mix things up by making one of these healthy berry recipes for breakfast, lunch, dinner, and cocktail hour!