Alex and Peter and I went this morning and each got a ‘bioscan’: a measurement of body fat, muscle, hydration and so on. It’s done by standing on scales with electrodes under your feet and holding electrodes with your thumbs, and the resistance of your body to electric currents yields a lot of information.
I was 87 kg on the scales at home this morning – second milestone, and 20kg down from where I started – and 86.5 on the (presumably more accurate) scales on the bioscan, so it looks like our home scales are accurate enough for our purposes.
Very pleased with this milestone: it’s 5 kg lighter than I’ve been at least since returning from Canada in 2006. Still, though, the weight you want to lose is the last to go – my arms and legs are noticeably thinner but I still have too large a waist-hip ratio and ‘love handles’ and a smaller-but-still-there beer gut.
The machine suggested that my goal weight should be 75 kg, so another 12 kg down from here, and that makes sense to me. It said my lean body mass (bone+muscle+organs+water) is 64 kg, and therefore 75 is about 15% body fat. If I wanted to go for 12% it would be more like 72-73 kg.
75 is a sensible next milestone. Given I’ve already lost 20, 12 more should be a doddle! I’d assume it wouldn’t continue at a kilo a week right to the target, and will get tougher and therefore slower as I get close, but still I should be there by midyear if I simply keep doing what I’m doing.
My ‘visceral fat’ (fat around the organs) was 10 when the top of the healthy range is 9, so I can stand to lose more of that too, but of course losing fat in general will also lose that. That’s most likely the result of ‘yoyo dieting’, and in particular the fast gain from 92 a couple of years ago back to 107. It’s some of the unhealthiest and nastiest fat, so it’ll be good to get rid of that.
At 107 kg I would have had 40% body fat, so the current 26% is definitely a big improvement, but with some way to go.
Other encouraging findings were that I’m more muscular than the average (like, out the top of the average range) and that my bone density is also high: no osteoporosis here. Weirdly my left arm is more muscular than my right, although I’m right-handed. Legs are equally balanced despite the old injury and the slight limp, which is excellent. Hydration level was good.
On the whole, I’m a hell of a lot healthier than I was, and on the road to being even healthier.