This year, I want to be accountable in a new way. When I came back from my trip to Istanbul at the beginning of January, I went to do a body composition test. I purchased three tests, so I did the first just last week, the second one is going to be at the beginning of July, and then finally, the last one at the end of December. I’m doing all three at the same place, on the same testing machine (InBody 770). Before I go through the test report, I’m very proud of the muscle %. According to the report, I have a significantly higher percentage of muscles than the average female of my age and height. But then, on the flip side, my fat percentage is also quite high. Higher than I expected. The most concerning to me is the visceral fat score. It’s a sign that I need to reign in my eating and take it more seriously. Without further ado, let’s go through some numbers.
My report score is 71. According to the report, anywhere between 70-80 is good, the higher the better.
Weight: 82 kg (180 lbs)
Muscle mass: 27,4 kg (60 lbs)
Fat mass: 32,1 kg (70 lbs)
Fat %: 39,1 % (normal would be 21-32 %)
Fat Mass Index: 12,5 (normal would be 5-9)
Visceral fat score: 154,7 (normal would be below 100)
Waist-hip ratio: 0,93 (normal would be below 0,8)
So in 2024, my goal would be:
– reduce fat mass
– reduce the visceral fat score
– increase muscle mass
I’m not setting out to lower my weight but I guess that would come naturally if I succeed in reducing fat. If I can get my fat mass index and waist-hip ratio closer to normal, that would be great!
A few words about what I’m going to be doing to achieve my goals. I am going to restrict my calorie intake, not much though. I just have one rule and that is I’m going to try to hit below 2000 calories. I don’t do well whenever I go too low. I’m following my fasting schedule and try to eat low-carb whenever it’s called for. I’m keeping my habits of working out around 30-60 min every day and walking 10K steps daily. I shall try to lift heavier during my workouts to increase muscle mass.
So here it is, short and sweet. See ya back here in July! 🙂