How Should You Measure BODY FAT?

[@MarkLewisfitness]

Almost at 300k Subs - HIT THE SUBSCRIBE BUTTON. Lets make it happen 😂

[@sharjindersingh3701]

300k would be just matter of time.... you are going to explode Mark I see at least 2M subscribers in coming 2 years .... There is no one better than you in world of fitness youtubing. Wish you all the best and thank you for all the knowledge and motivation.

[@HelloYesThisIsDog]

Not bad for a bet with your son 😂

[@MarkLewisfitness]

@@HelloYesThisIsDog yep. I think I won 😂

[@garywilkinson5887]

I’d suggest a mirror in a clothing store fitting room. They’re brutal.

[@vikramkoppikar4677]

True

[@phila8013]

Truth

[@burropoco]

and for full audio analysis take your 4 year old child in there with you. An ironic lack of sugar coating.

[@mitchsmith71]

absolutely!!! haha.... but after losing over 50lbs in the last year I now intentionally pop in and try clothes on in those places, to make sure I still look great, haha.

[@isaT]

😂😂😂 According to those things I consist of at least 90% fat. Even though I'm actually small.

[@squealer42]

I prefer watching fitness videos vs actually getting in shape. I shall embark on some comprehensive analysis of this dynamic and report back.

[@carrieseymour5197]

Forget all this Peloton nonsense, where's the exercise bike that turns a generator that powers your KZbin fix?

[@craigrwc]

The anti-influencer take the internet needs. Absolutely bang on

[@merovekh]

I've never found a way to reliably measure body fat either. Good thing too, or I might get a bit obsessed with it. I too was once obese as a teen - now I'm obsessed with ultrarunning. I panic a little if I put on weight even a little bit. I have to sincerely thank you, Mark - because you going through various levels of body fat (and losing them subsequently) makes me realize that it isn't that big of a deal. You help me put it into perspective. Thanks.

[@Enoch-Root]

I can gain and lose almost 3kg in a week, worrying about weight is pointless, lean muscle mass vs fat is what most people are really concerned with. I'm wanting to get into ultrarunning, to go from obese to an ultrarunner is very impressive. I'm hoping to attempt my first 60k run this month when we get a clear day. Also got my daughters flying over to visit next month so wanting to lose this last bit of stubborn fat 😂 hoping doing some daily half marathons and an ultra will do it in time, plus some weight training.

[@Bloxeh]

That's exactly what Dr. Lisle (psychologist) said in a talk about weight a couple of years ago and it stuck to me: "Just look at yourself naked". He also said that the person normally knows when they lost or gained fat and don't need another person "kindly" pointing it out.

[@ragel1486]

Doug Lisle? Love him, he’s hilarious!

[@Bloxeh]

@@ragel1486 Yes, Dr. Doug Lisle. His laugh is infectious, isn't it? :)

[@stuartday1876]

I used to work with a lovely lady who was very blunt. She would say "you've really put weight on", and far from seeming rude, it actually gave me the kick up the backside I needed. People are too worried about seeming rude to point this out usually.

[@Gator35]

Such a great summary of the numbers game. How I’ve felt when I looked in the mirror each day for the last year had absolutely nothing to do with my latest body fat reading or weight measurement, and was often in direct conflict with what I hoped those numbers would be!

[@jimgold2550]

I think there's a case to be made for using more quantitative measurements, even just waist circumference. Gives more measurable feedback.

[@doernerrr]

Almost missed the “Fashion Sense = 0.33” as it was nearly subliminal but didn’t and got a good laugh. But just in case it was missed the red short shorts were plenty enough to make the point. Totally agree with the premise that BFP is not a useful training metric even if it could be measured accurately.

[@jp7357]

Love your channel. @66yo I trail run 6k/each morning with the dog, then decided to get upper body strength (put off sarcopenia) so took up a “not stupid” crossfit 3 days/week (joining a gym for 2 more days). the crossfit group are much younger (no big shock, pretty much everyone is) .. and don’t run 6k immediately before each session, but, since watching your channel I’ve become “Competative” .. I now place consistent second in all crossfit AMRAPS (cardio based / sprints / box jumps / burpees / v ups etc). I keep getting my ass handed to me by a powerhouse women “IL”, who is 30 years younger and currently living rent free in my head .. My profile: 60 years sedentary (got fat from 55 onwards) , dropped 70lb, .. now exercise like my life depends on it … because .. it,does … excellent channel .. thank you .. very motivating and I’m learning a lot and may even try cycling and rowing (which I absolutely hate .. along with dead lifts and squats). Goals: get a six pack without a protective covering … almost there, do 10 chin ups, and a muscle up … might try a marathon but I’m a little concerned about my knees and potential damage .. (ripped my mcl a few times skiing) .. but might try 1 … if you can motivate to do an ultra .. I should be able to motivate to do a marathon. I don’t have trouble doing the actually “running” I find trouble getting the motivation to run “fast” .. I know I can .. I just can’t be bothered… I often stop and walk, not because I’m winded or anything hurts or I’m lactated .. it’s lack of will power … but between you and IL (my crossfit nemesis) I feel motivated again.

[@danieldevriesrobbe5761]

You're my favourite fitness KZbinr, period. You just keep it so real.

[@MarkLewisfitness]

I try 😂

[@hawkrangerh1552]

The best synopsis on how efficient we have become in the avoidance of facing reality. Quality!

[@MilesVictors]

This is spot on. Solid assessment of how certain metrics, while interesting, are relatively useless when it comes to motivating or encouraging or spurring change.

[@pjmeyer514]

Love your sense of humour. Seen many of your videos now. Great!

[@srconrad]

This is one of the best fitness videos I've seen lately and unique in the space. I'm glad I found you late in 2023. Cheers! My fat loss journey started a little less than 3 years ago starting at 218 pounds and now down currently to 155 pounds. I've struggled with this body fat percentage thing most of that time and ended up with the same conclusion. Photos, the mirror, and a tape measure are your best bets. I bought calipers but I get different readings every time based on measurement technique. I can never get a consistent measurement. You know what you need to do when you look in the mirror.

[@robertalynch5433]

Thanks Mark. Not going to bother with a Dexa Scan.

[@MarkLewisfitness]

Send me £100 and a photo. I’ll do it for you 😂

[@toddymikey]

I admire your honesty, Mark. If being honest to yourself leads one to your results, then it is definitely the best policy.

[@rmp5s]

I think of this sort of thing in the same way I do a dyno...the number itself doesn't necessarily matter, but it's a great way to measure progress, changes and trends.

[@Stu_2112]

Situation normal, Mark Lewis still talking a LOT of sense. Loving your work.

[@chadheath7848]

Excellent video Mark. So true on so many levels. Thanks for the continued motivation!

[@garrywalker8714]

I've thought this for a long time! It's just a common sense approach so clearly (and humourously) explained, thank you!

[@sxhrgvs]

Very wise words Mark. And helpful. I recently bought some new scales and, overnight, my body fat reading went from 14% on the old scales to 20% on the new ones. This didn’t make me very happy but you’ve pointed out that’s completely irrational. A useful reminder.

[@doernerrr]

I bought a “smart scale” that provides BFP along with weight and some other metrics (including the current weather conditions!). My body BFP initially was indicated as 30% which is ridiculous. I’m 5’ 10” and 170 lbs and training hard for an Ironman 70.3 and an accomplished marathoner. I don’t have a 6 pack but I’m close. So I went to a lab and paid to have my body composition measured professionally, they measured BFP of 17% (not bad for 74 years old). Reading the scale instructions I found it will allow you to enter a calibration data point so I entered 17%. Now every day when I weigh myself the scale tells me my BFP = 17% ??? I’m happy with the smart scale though because I find the weather conditions report useful information when deciding how to dress for my morning run.

[@andrewzach1921]

When i cut a bunch of weight years ago (ate less, walked more) I got myself into the gym, one of the old school trainers offered to do a body fat % on me. He said 12% , I was a little surprised at that as i still didnt see any abs at that point. Everyone was telling me i was to skinny and to put some muscle on. When i talked to the trainer about it he said to keep my eating consistent but just add a cooked chicken breast into my diet and that would be enough. Turns out if you havent trained in 20 years you get newbie gains again. I put on 20 lbs in 3 months and when he checked my body fat again it was still 12% but still no abs. So body fat % can be a tricky thing to deal with. I have kept the same weight since then (5 years) Started hitting the cardio a little harder once i found Marks channel but I enjoy lifting as well. The gym keeps me calm when my mind gets busy. I try not to let my body image mess with my head, I just look at my numbers for lifts and the results of my cardio. If they get better then i am happy. If they get worse then i am sad and I work a little harder and eat a little better. Thanks for the video Mark

[@RaiderDave42069]

100%, mirror is free and never lies

[@Gekkibi]

I'm going to be pedantic about this and point out that mirrors aren't free.

[@johnfriedl7126]

​​@@Gekkibi they are free for you if you use a public one. Depending on which one you use the charges might not be.

[@halley4032]

@@Gekkibi Especially those fairground mirrors

[@Gekkibi]

@johnfriedl7126 going half-naked in front of a public mirror is especially not free, depending if there are witnesses. ;)

[@Jess-Rabbit]

Thats not true though. When I was anorexic I was half a pound away from being double digits on the scale (lbs not kg) as a 5'6" adult woman and I thought I was massive

[@Th3R1ddl3r8t2]

Been watching your channel a couple of years now and I just love the humour that goes with your videos

[@gerrym75]

I track both weight and body fat, but I've given up on chasing a target number. I've already lost around 8kgs and know my body fat is around 15%, but I'm more focused on what that looks like in the mirror rather the actual numbers. As long as my weight isn't increasing by any great amount and my BF is staying the same or slightly lower, then I think I'm doing ok.

[@PaulRevelia]

your videos are fantastic, keep it up Mark!

[@MarkLewisfitness]

Thanks Paul 🙏

[@BadUrbanKarma]

Great video, Mark. Wanted to share a potential counterpoint. A couple of years ago, I decided to get my BMI to a "normal" level, seeking to drop from over 30 to less than 25. I accomplished that goal, losing 40 pounds or so following a restricted calorie keto diet and doing only cardio exercise. Awesome, right? Um, no. My wife and others said I didn't look healthy. I did a DEXA scan before and after. I dropped my body fat from 30% to about 20%, but I lost a lot of muscle AND I was still above the 15% target for men. Plus, I didn't look great in the mirror. The point... The DEXA scan forced me to realize the importance of muscle and the need for resistance training. Poor recovery prompted me to check my Testosterone levels and start TRT. Today, I weigh more and need to cut, but I look a lot better in the mirror. So, the DEXA scans *had* value, but I don't need them going forward. The mirror (spouse?) test is primary. 😅

[@stuartday1876]

I once got my BMI down to the "normal" range, and I even I thought I looked terminally ill, almost everybody told me I had gone too far. I'm 5'10" and very broad, so it really didn't suit me looking almost emaciated. Is BMI a good measurement? I don't think so. Is my BMI, being higher than it should be, healthy? Maybe not, I really don't know! I just have to go with what "feels right".

[@A.P.Garland]

Super video. I've noticed that most of my 'fitness friends' love numbers and love gadgets as much as I do. I'd still admire others on a beach by how fit they 'look' but I'd judge myself by my body fat %age reading on any one of my various devices....and the highest reading would get most attention. My father (a very fit 88-year-old) has always used a tape measure. If the waist is 33", happy days. If it's higher, put the donuts down.

[@Parmesito]

Same as my dad and mam (and me!) If your pants don't fit, pull away from the table!

[@AK-je7ns]

0.33% fashion sense 😂😂😂

[@cyclingonplants7444]

Great video😃 This is so true - I have had InBody scans and it's very inconsistent. Plus nobody likes photos of themselves so if you don't immediately delete said photo you are good to go!LOL Thanks for the great tips Mark!

[@the23er]

There is one point where this measurement is really helping: When trying to loose weight through i.e. lifting, you come to a point, where you might gain weight as you build up muscle. So it helped me in this case to understand, that the fat goes down and muscle mass is going up and thats why the weight goes up. It is a way of knowing that what you are doing is really working. I let a trainer measure me with the calipers. So, there was a consistency. Really helped me keeping my moral up.

[@lukaskarlgerhard]

Great work Mark, always speaking the truth. Congratulations on the nearly 300k subs mate!

[@lazacabaza]

"What Is Goodhart's Law? Goodhart's Law is expressed simply as: “When a measure becomes a target, it ceases to be a good measure.” In other words, when we set one specific goal, people will tend to optimize for that objective regardless of the consequences."

[@danschiltroth1576]

I am approaching DANGEROUS levels of excitement about the FALL GUY MOVIE. As a committed watcher of the original TV SHOW, I am stoked!!! 'This is the story.....'. Absolute magic.

[@prepped8551]

This is such SUCH good, common sense advice.

[@InfernalPasquale]

Meh, I prefer Dr. Hibbert's approach: How long does it jiggle? kzbin.infoGBeLVjDQjdY

[@infocuslearning]

The one where Mark unveils yet another gadget - the mirror

[@seanhogan6893]

Posture can make a huge difference. If you haven't been exercising (and you don't feel good about your body) then you may also be slouching and your muscles are less engaged. Looking at those photos it seems clear to me that your lower back is straighter in the more flattering ones.

[@liefacts3000]

Hi Mark. Relatively new subscriber here, going through some videos as I re-access my life. Thanks for the uploads

[@johnbill739]

Yeah, this is something I badly needed to hear.

[@_.alex.-]

No offence Mark, you are like Lidl to me in the regard (and this is a compliment lol) that their middle isle special offers seem to ALWAYS have something I’ve been needing (not wanting). It’s uncanny. I was only this morning (I’m 42 today) thinking about how when my Apple Watch needs replacing, I might just not bother because the simple way of looking at it is am I finding my runs challenging and am I getting better at them. A mirror is so simple. We love to overcomplicate, and rarely to our benefit. Great video.

[@MarkLewisfitness]

I’ll take that compliment 😂

[@iansimcox]

I used it a while back based on waist measurement as a way to estimate how long I'd need to lose weight for. Turned out it'd be most of a year. Which if I'm honest I knew before estimating it

[@colin6192]

Everyone knows the only accurate way is Coach Greg’s laser eyes.

[@thebard20]

gold standard is one of those phrases 'science based youtube' picked up and misinterpreted/misunderstood - a gold standard is 'the diagnostic test or benchmark that is the best available under reasonable conditions' - reasonable conditions is a massive buffer

[@Fehr270]

My bathroom scale did match my dexa scan but I do also have a lot of random pictures with my shirt off for comparison. Most of us could just measure around our belly.

[@markwebster243]

Friends is the best judgment.

[@MarkLewisfitness]

Season 1-4 the best 😂

[@easternmenace]

Yeah If they say you are too fat then you are too fat. If they say you need to eat more then you are probably fine. Not speaking from experience or anything.

[@markwebster243]

@@easternmenace Yeah over the past couple of years my friends made subtle hints,being self employed never made time for myself until last year bit the bullet and hired a personal trainer,now i am more active and receive compliments on where the other guy is🤷🏻‍♂️. I never cared about how i looked,now I’ve seen the light.

[@andrew30m]

Yeh but…. We were a group of climbers and would make fun of each other that we failed a particular problem because of the amount of lard we were carrying. The fact that we were very light was irrelevant, why let a good joke go to waste with facts.

[@bobnewkirk7003]

Personally I'd like a Semi-Accurate number just to serve as a baseline. I've never been thin enough for a 6 pack, but I did get thin enough to look sickly. For me personally having a couple targets would help me set more realistic diet goals and give me motivation through the process. That being said, I'm a data guy by nature; to the degree that I have an excel sheet tracking my weight weekly since 2012.

[@damonphalin6023]

I just got a Dexa Scan to see where I was at with visceral fat. Was a very good motivator, it’s just a tool like the mirror or scale or anything else.

[@jasentracy8711]

I understand the comparison but blood pressure is actually difficult to measure as well. You can do back to back tests and it can vary by 20 points easy. Time of day, when you ate, white coat effect, etc can all affect it also.

[@Lukasssssssssssss]

I never thought anyone took body fat percentage seriously, i thought it was only the dedicated body builders who measure their progress with it

[@evex7047]

Thank you for this, it's an obvious truth but one I needed to hear. Recently I've been so happy with how I look in the mirror but then when i step on a scale or my smart watch tells me an estimated body fat percentage (wildly inaccurate I know) I've been devastated and felt like there's more i need to do. Time to stop checking those things for good I think.

[@erickehr4475]

My wife has some “smart scales” which allegedly measure body fat percentage (and lots of other internal measurements). When I got on it said my body fat percentage was 30%. I knew this was very wrong just based on how I look and my waist size. Later on I discovered that there was a setting in your profile for “athlete” (i.e. for fit and active people). When I selected that, it suddenly started telling me the percentage was 17%. Now that seems a little low to me, but much closer to the correct figure. But you might find that there is some setting on your devices which “corrects” an obviously erroneous figure.

[@jonsaxby7683]

I can 💯 vouch from personal experience that if you've got an eating/ body image disorder no number on a chart or a machine is going to convince you otherwise, if anything giving someone who will obsessively "weigh in" another metric to obsess over will make them worse

[@Bierkameel]

I was just watching Mitchell Hooper's latest video about body fat, also pretty informational.

[@SteMilne]

Have to agree with the Scorpio assessment being a Scorpio myself 😎

[@mikerimmer835]

Love your videos! Ever thought of doing one on your take about your running form as you’ve mentioned it was something you looked at early on and seemed to have benefited from, also love seeing you suffer have you heard of backyard ultras?

[@QuintonDolan]

Mirror and waist measurement works for me.

[@walk-york]

We all know the gold standard body fat % measurement is sending photos of yourself to Gregg Douchette

[@TheRahewitt]

You WERENT 😂😂😂.. that sir is SUPERB… 😂😂😂

[@robocop6444]

For me it how light or heavey I feel on my feet. When you are the right weight you can move easily.

[@marshmellow33]

I did a lot of research on this!! The conclusion is - literally looking at how big your belly is (i.e waist circumference) is ACTUALLY the best measure of body fat. It measures "central obesity" i.e belly fat (and fat on your organs under it), which is responsible for most of the negative health effects from fatness - i.e looking fat, cardiovascular health and long term health outcomes. It beats out smart scales (bio-impedance), DEXA scans and BMI calculations because all of those don't take into account population differences, genetics like where you store your fat and are also very approximate measures. DEXA scans and bio-impedance are notoriously inaccurate. So yes, the mirror test is actually perfect! You can use a tape measure around your waist if you want to get fancier, but that's all it takes.

[@davidferry8455]

It's about athletic performance! Vo2 max correlates with health!

[@W1ldt1m]

There’s a new fall guy movie? F-yeah now I’m happy!

[@inz_uzi]

I tried a scale with body fat measurement once and it said I was morbidly obese and it made me concerned. I thought there was something wrong with my mirror when I took a look at my six-pack. 😂

[@MarkLewisfitness]

Faulty mirror? 😂

[@isaT]

Was it the Mirror Erised from Harry Potter?😜

[@inz_uzi]

@@isaT I wouldn't say so. My body fat was below 10% and the scale said 30%.

[@Aero-Saint]

The comedy in this one was on point. The office meme killed me 😂

[@stephengillen1129]

To have the ideal diet you need an ideal body weight. I’m 6’2 and according to the data my body weight could be between 12 stone to 15 stone, a huge difference that is where body fat comes in. I do it two ways. One is love handles. No love handles I’m in range. The other way is when you are in your range by a pair of trousers or shorts. If they get just a little tight then you are out of your ideal range.

[@jamesmay6895]

With you on the Scorpio thing 👍

[@choochoo9506]

Thousand thumbs up, AGAIN, Mark! Jen

[@RochelleBaines]

Love, love this! So true.

[@BrunoDECOURCY]

Such a masterpiece Mark!!!! Very deep and didactic video.

[@daveericson8447]

I have found looking in the mirror for about 7 seconds is all the motivation i need to decrease or increase whatever needs to be done to make me think yes im content with how i look. Im a scorpio and sexy as hell. 😂😂😂

[@rodufccarpecatchersclan1146]

Mark - I love your videos thank you for continuing to create content 👍

[@rheno03]

Back in the day I was sooo surprised on this Joe Rogan interview with Ronnie... 0.33...😮😮😮😮 No human can reach that....unless he/she is a zombie 😅 Sooo if the best bodybuilder of all time don't know shit about bodyfat percentage, I believe it's useless to 99. 9% of the population

[@guciolini123]

Funny. I found that my dietitians scales (with impedance measurement) can tell, if last month I was exercising more or less the previous month. It doesn't measure my body fat accurately but it is damn good at telling my muscle weight difference form month to month. So It is god in telling If I exercise more or less then previous month and If I do keep exercise of different body parts balanced. But I do understand: - it is this one scales every time - it is very expensive and comes with very expensive software and computer (so it is to much for me to buy it my self) - the conditions of measurement are usually very controlled (I weigh my self at the same time of day and with the same level of hydration- I urinate before measurement) - it is used ones in a month, no sooner (not to often) - it is interpreted by a specialist, who knows me and who I trust. So on one hand data doesn't come soon enough to prevent anything (f.e. it wan't help me with getting some body fat in winter). It also doesn't make me change my habits in the instant. On the other hand I do feel like it is wrath money information, cause I'm very good in telling my self "this is fine, I'll just put on bigger t-shirt". I'm good in procrastinating another look in a mirror. I'm good in not taking picture, when I'm not happy with my self. I'm also good in doing things I'm good in, and neglecting exercises I need, cause they are harder. Scales is a kick in the ass.

[@iamtheonenonly250]

5:29 I feel caught - just started charging my Whoop at 2:10 am 😅

[@spencer2458]

Thank you Mark for another great video & thank you Mark for losing the beard 👍🏼

[@mjtaber1974]

Yup. Scorpio stuff spot on.

[@TorBoy9]

haha! What an anti-body dysmorphia viewpoint! I do love it!

[@stephensimmons8657]

That rare commodity.. common sense 👏👏

[@HaraldHofer]

I'm 198cm (so 6'6" as well), 92kg and around 10% body fat. When I started my weight loss and fitness journey 2 years ago I was the same height, 120kg and around 25% body fat. Why "around"? because I have no idea if the numbers are correct although a fitness test said something very similar last autumn. The values however are slightly fluctuating (+/- 1%) from day to day, and sometimes even more: When I ran a 100k ultra trail race lately I had 6,1% the next day - which I know I had not. The only thing interesting to me is the trend, and the trend is a good one.

[@kahlis]

I use calipers and weighing my self when I'm dieting. I used to use weighing my self and tape measuring my stomach. Both work to see if things are moving in the right direction. But that is about all they are usefull for. Out side dieting I wouldnt do it cause those numbers do not matter.

[@Ecuaciondelagrange]

I like the ton of runner medals you have in wall!. Amazing!

[@hobotify]

I care a lot more about performance than i do about looks or BF%. Don´t even need a mirror for that. If my pullup numbers go down or my 5K time goes up, i know it´s time to start dieting again.

[@marcobach]

I recently contemplated the buy of a ‘smart scale’ which amongst other things is also supposed to measure body fat. I came to exactly the same conclusion - that the number will be inaccurate and mostly pointless as like you I won’t train for a body fat percentage so decided I don’t need another device with more numbers to obsess about. So liked this common sense take!

[@MmeDesgranges]

Totally agree about Scorpio

[@noreturn4396]

Hey Mark, great video, have a genuine question: Did you achieve the body composition you were satisfied with initially while on TRT or undergoing any hormone adjustments? It would be helpful to know.

[@MarkLewisfitness]

I’ve done both been ripped and fat off and on TRT. Only difference it made was motivation to train was higher on TRT. Physically body fat levels no difference. In fact, way easier to put on fat on TRT as appetite is so high.

[@noreturn4396]

@@MarkLewisfitness thanks for your rapid reply - that's a very useful insight. Your videos are super motivating and meaningful, keep up the great work!!

[@marick791]

Two laugh out loud moments, Scorpio and strap on 😂😂😂😂

[@MarkyMarkZwifts]

I use my heart rate strap as a guide. If it starts getting a bit too tight, I cut down on the doughnuts and if it starts getting loose, I eat a few more 😂

[@lonestarpatriot876]

I simply look in the mirror. I know what I want to look like, so the mirror is all I need. I go up and down depending on what phase of training I am in.

[@JesseBardach]

Feel free to come put to the upper valley in NH and VT and meet some of the young athletes here who would love to be in your videos. If you ever reach out, I have a group of 20+ people who would love to meet you.

[@FoobsTon]

I've got a pair of jeans that aren't stretchy and tell me all i need to know.

[@karumrum]

Spot on

[@Callofdootie]

That’s my gauge, ooopss ate too much crap yesterday , I just won’t do that today and not eat as many chocolates today.

[@ellieban]

There will be people who say that it’s not healthy to admit the way you look makes you sad, that you should love your body whatever size it is. I think you can have compassion for yourself and love yourself and still look in the mirror and be sad because you aren’t as healthy as you would like to be. The cause can be a complex combination of genetics and experience, you can recognise it’s not your fault and doesn’t make you a shameful worthless human, and still be a bit sad that your fitness isn’t exactly where you would like it to be. You can love your body and treat it with kindness and respect and still be a little frustrated at how hard it is to get it to leave the biscuit tin alone and go out for a run. I’m doing my first 10K in a week. I’m going to come very near last, if not actually last. I’m OK with that. My fitness is not where I’d like it to be, I’m sad about that, and I will also be pros of myself for lining up at the start and making it to the end despite feeling a bit embarrassed by my performance. Someone has to come last and I’d rather come last than not do it at all. For people with eating disorders, telling them they’re beautiful when they can look in the mirror and see it’s not true is unhelpful. Even if you genuinely believe it to be true, they don’t, and nothing you can say will change them. Tell them you love them whatever their size and shape, eat healthy food with them, join them when they trying to exercise (if they want you to). Be supportive, and be led by them. Thank you Mark, as ever, for acknowledging that eating disorders are never really cured. Every day is an exercise in just getting back on that wagon.

[@julen2380]

Apparently, the more data we have they, the more we forget that common sense thingie. Thanks for the reminder, Mark! And oh yes, scorpios for the win!

[@alkisg362]

I've found that the body scan can help you see progress when you are feeling stuck in your weight loss journey and you don't think you are making any. Example, you see yourself weighing 80kg, you continue to eat healthy and exercise, 2 weeks later, still 80kg, you get disappointed and you binge (at least I do). Now with some extra info, you see you were 80kg and 23% was fat, 2 weeks after you still see 80kg but with 22% fat and more percentage of water. In the mirror you might even look a little bit worse, because of the extra water and not notice the 1% fat difference. So, it has it's uses too, as long as we don't get too rigid or obsessed with it.

[@El_Masters66]

Old school low tech low cost solution to a growing modern day problem, everything you need to know right there #NailonHead 😎

[@TheWirenFamily]

Thank you, that was hilarious.

[@archienicholls3550]

To any gym trainers out there I’m a 15 year old runner that’s been running for a few months and I did a half marathon within two weeks of my first run - however I wondered if anyone knew a way to keep longevity with a structured schedule for the week so any suggestion for the amount and distance of runs would be well apreciated

[@clairhardywynn5620]

I usually measure my body fat by the number of rolls (usually cheese n onion!) I have when I’m sat there eating biscuits whilst binge (pun intended!) watching slow horses 😂😂🤦‍♀️