Sam Illaiee's Blog - Posts Tagged "weight-loss"
12 ways to measure body size, body fat and fitness
12 ways to measure body size and fitness
This is a summary of what is available worldwide
How should body fat be measured?
Many health problems are more likely to happen to people who are overweight or obese. But it's not just how much fat there is; where it is also makes a difference.
Diabetes, heart disease, circulatory disease, and cancer are all more likely to happen if you have a lot of fat around your belly.
So, how do you figure out how much body fat you have? There are many ways to do it, and some of them are better than others. Here is a guide from Tracy Parker, who is our Senior Dietitian.
1. Weight
This is a measurement of your total body mass, which includes your bones, blood, organs, and fat. If you want it to be right, you need good scales.
If you want to keep track of your weight over time, you should weigh yourself at the same time of day, in the same place, and on the same scale. It's best to do it in the morning after you've gone to the bathroom.
The good thing is that it is quick, easy, and doesn't cost much.
The bad thing is that it only measures total body weight. It doesn't take into account changes in body fat or muscle, and it doesn't tell you where the fat is. You need to use other methods, like skinfolds or smart scales, to measure body fat.
Amazon Brand - Eono Bathroom Scales Digital Weighing Scale with High Precision Sensors and Tempered Glass, Ultra Slim,Step-on Technology, Shine-Through Display - 15Yr Guarantee Black
Amazon Brand - Eono Bathroom Scales Digital Weighing Scale with High Precision Sensors and Tempered Glass, Ultra Slim,Step-on Technology, Shine-Through Display - 15Yr Guarantee Black
https://amzn.to/3uSTVu8
2 Body Mass Index (BMI) (BMI)
How to determine your BMI
BMI is a way to figure out if your weight is healthy. To figure it out, take a person's weight in kilograms and divide it by the square of their height. The higher the number, the more overweight you are and the more health risks you have.
On the plus side, it's quick, easy, and doesn't cost much. And it matters because there is a clear link between a higher BMI and bad health outcomes for most adults. You need reliable scales to measure weight, and a tape measure to measure height.
The bad thing is that it can't tell the difference between fat weight and lean muscle weight. It doesn't work well for people who are old, pregnant, or have a lot of muscle.
3. Waist circumference
This is a waist measurement to see if you have too much fat around your stomach (belly). Even if your BMI is healthy, you can still have too much belly fat, which puts you at risk for heart disease, type 2 diabetes, and stroke.
The good news is that you only need a tape measure. It's a good way to figure out how much fat is around your stomach.
When measured correctly, its accuracy is usually within 5% of the body fat value measured using underwater weighing, which is one of the most accurate ways to measure body composition.
The bad news is that these are not exact measurements of body composition. Instead, they are measurements of excess body fat. You need to know where to put the measuring tape to get an accurate reading.
Wrap a measuring tape around the middle of your waist, which is halfway between the bottom of your ribs and the top of your hips. This is right above the belly button for most people.
4. Ratio of waist to hips
Body shapes like apples and pears
This is the ratio between how big your waist is and how big your hips are. The more fat is stored around the waist or abdomen, or "apple shape," the higher the ratio. This shape is worse for your health than a "pear shape," which is when fat is stored in other parts of the body.
The good news is that you only need a tape measure and a simple calculation: waist measurement divided by hip measurement. You can use any units because what matters is the ratio. A waist-hip ratio of more than 0.90 for men and more than 0.85 for women is considered high risk.
The bad thing is that you have to know where to put the measuring tape. Measure the circumference of your hips where your buttocks are the widest. Measure around your waist, halfway between the bottom of your ribs and the top of your hips, to get your waist circumference.
Waist-to-Hip Ratio Calculator
Use this simple waist-to-hip ratio calculation tool to help determine your body shape and possible health risk category
Waist-to-Hip Ratio Calculator
Use this simple waist-to-hip ratio calculation tool to help determine your body shape and possible health risk category
https://www.thecalculatorsite.com/hea...
Obesity: What is it and why you should consider the Functional medicine approach
5. The "string challenge" is a way to compare weight to height.
String, thread, and a measuring tape in a bundle
This is another way to look at how much fat you have in your abdomen. Use a piece of string to measure your height, then fold the length of string that matches your height in half and put it around your waist to see if it fits. If it doesn't, it means you are more likely to get type 2 diabetes, heart disease, or disease of the blood vessels.
The good news is that all you need is a piece of string (a tape measure will also work). It works for all races, all ages, and both sexes.
6. Measurements of the skin with callipers or "the pinch test"
A pair of callipers
Skinfold calipers measure the thickness of your subcutaneous fat, which is the fat right under your skin, in different places on your body.
Calipers are the most affordable, easy-to-use, and portable way to measure body fat in specific places.
At least three places on your body, like your chest, abs, and thigh, pinch the skin and pull the muscle away from the fat. Use the calipers to measure the fold.
Test on the same side every time. At each spot, you should take the average of two measurements. Then, you put those numbers into an online calculator, which tells you how much of your body is fat.
In practice, it's better to use the measurements to track your body fat over time than to figure out your percent body fat every time. If the thickness of your skinfolds is getting thinner, you are probably losing fat.
Calipers are the easiest, least expensive, and most portable way to measure body fat in specific places. You can buy a set of calipers online for between £5 and £10. The cost of a professional evaluation can be around £50. If you're worried about your body fat, these are probably the best tests in terms of cost, ease of use, and accuracy.
The downside is that it's easy to use once you know how, but the accuracy of the measurements depends on how good the person taking them is. The measurements should be taken by the same person each time. If taking off your clothes in front of the tester makes you feel uncomfortable, this may not be the right test for you. If you are obese, it can be hard to get accurate measurements.
Skinfold Calliper Personal Body Fat Tester Measurement Slim Guide Measure Body Fat 0 to 80 mm with English Manual
Skinfold Calliper Personal Body Fat Tester Measurement Slim Guide Measure Body Fat 0 to 80 mm with English Manual
https://amzn.to/3iY0Kry
7. Bio impedance – "smart scales"
Smart scales that work with a smart phone
Smart scales don't just tell you your weight; they also tell you a lot of other things about your body, like how much body fat you have. They can look like regular scales with plates for your feet or have extra plates for your hands.
They work by sending tiny electrical pulses through the body and measuring how quickly they come back. This works because the current moves more easily through water-rich parts of the body, like muscle and blood, than through fat or bone.
The good thing is that it's easy and quick. Taking the measurement is as easy as standing on a set of scales. Right away, the percentage of body fat is given. Some will also let you track your progress with a fitness app.
The results aren't always accurate, and if you're dehydrated, the amount of body fat will be overestimated. To get reliable and accurate results, you also need to take the measurements in the same way. People who have pacemakers can't use them. Some cost between £15 and £50, but some can be very expensive.
scales below
https://amzn.to/3Pyvf3F
8. Weighing in water (underwater weighing)
When you weigh yourself underwater, your density is measured. This is then used to estimate your body fat. Fat is less dense than bone and muscle, so a person with more fat will weigh less underwater compared to how much water they take up, making them more buoyant.
You will have to sit on a chair and scale that are set up underwater. Once you've let all the air out of your lungs, you'll be lowered into a tank of water until you're completely submerged. You'll have to stay still while your weight underwater is measured.
The good thing is that it works very well. If the results are always the same, it is a good way to measure progress.
The downside is that most tanks are at universities or research institutions and may not be open to the public. It's not cheap at about £40 per person. It takes a lot of dedication because you have to be fully submerged for 5-7 seconds and do this 2-3 times, so it's not good for kids or older people.
This is also not the best way to test athletes because their bones are stronger. It doesn't say where on the body the fat is. Since air displacement assessment, which is easier to do, it happens less often.
9. Air displacement - Bod Pod
Inside a bod pod, a woman stands up.
The Bod Pod works like an underwater scale, but instead of water, it uses air.
Before you sit in a small "pod" machine, you are weighed. By measuring how much air is moved while the person is in the "pod," body density can be found, which can then be used to figure out body fat.
On the plus side, it is safe, doesn't hurt anyone, and is quick. It is very accurate and repeat tests show that it is very reliable. Unlike underwater weighing, the Bod Pod does not require getting wet. The pod can fit people of any age, shape, or size, including children, obese people, the elderly, and people with disabilities.
The bad news is that you probably won't find it at your local gym. It's more likely to be found in research and academic institutions. It can cost between £40 and £60. Some people might feel trapped by it. The test also doesn't tell which parts of the body have the most fat.
10. DEXA (Dual Energy X-ray Absorptiometry) (Dual Energy X-ray Absorptiometry)
DEXA is usually used to measure how dense the bones are, but it can also be used to measure how the body is made up. You lie still on a table while an X-ray beam from a high-energy and a low-energy machine arm goes over your whole body.
It is thought to be the best way to measure body composition.
Technicians can get readings for bone mineral density, lean body mass, and fat mass by measuring how each beam is absorbed by different parts of the body.
The good thing about this method is that it is safe, accurate, reliable, and quick, taking only about 4 minutes. It is thought to be the best way to measure body composition. It doesn't just tell you how much fat you have, but also where it is on your body.
The bad news is that the high level of accuracy doesn't come for free. More than £100 can be spent on one scan.
11. The test of the "thigh gap"
This is based on the idea that if you stand with your legs together and look down at your thighs, there should be a space between them. This is called a "thigh gap." Some people think it's a good shape to strive for, but that doesn't mean it's healthy or normal.
Nothing good about it. A thigh gap isn't good for your health in any way. Whether or not you have a thigh gap depends on the shape of your bones and body, not on how thin you are. Even if you weigh the same, if your hips are wider than your knees, you will have more curves than someone with narrower hips.
Also, most women gain either muscle or fat in the area between their thighs, which can also close any gap.
The bad thing is that setting goals based only on looks and not on health or performance can make you feel frustrated and hurt your body image. And it might keep you from using a more useful measurement, like your body mass index (BMI) or your waist size, instead.
12. Circumference body fat calculator
The waist, hip, and forearm or neck circumferences, as well as your gender, height, and weight, are put into a calculator based on the US Navy body fat formula. This gives you an estimate of your body fat. Using the measurements you take, there are many websites that will do this for you.
The good news is that all you need is a measuring tape.
The downside is that you have to know where to put the measuring tape to get accurate readings. It's just a guess at body fat.
Body Fat Calculator
Body Fat Calculator
This free body fat calculator estimates body fat percentage based on the U.S. Navy Method as well as the BMI method. It displays a number of results including the fat loss required to reach ideal body fat percentage. In addition explore many other calculators addressing finance, math, health, and fitness.
https://www.calculator.net/body-fat-c...
In conclusion:
The most accurate ways to measure are expensive and done in a lab. Calipers are probably the best way to balance cost, ease of use, and accuracy. But if you just want to keep track of your progress, it's just as good to look at how your clothes fit.
further info here
What's the best way to measure body fat?
Obesity: What is it and why you should consider the Functional medicine approach
https://www.bhf.org.uk/informationsup....
This is a summary of what is available worldwide
How should body fat be measured?
Many health problems are more likely to happen to people who are overweight or obese. But it's not just how much fat there is; where it is also makes a difference.
Diabetes, heart disease, circulatory disease, and cancer are all more likely to happen if you have a lot of fat around your belly.
So, how do you figure out how much body fat you have? There are many ways to do it, and some of them are better than others. Here is a guide from Tracy Parker, who is our Senior Dietitian.
1. Weight
This is a measurement of your total body mass, which includes your bones, blood, organs, and fat. If you want it to be right, you need good scales.
If you want to keep track of your weight over time, you should weigh yourself at the same time of day, in the same place, and on the same scale. It's best to do it in the morning after you've gone to the bathroom.
The good thing is that it is quick, easy, and doesn't cost much.
The bad thing is that it only measures total body weight. It doesn't take into account changes in body fat or muscle, and it doesn't tell you where the fat is. You need to use other methods, like skinfolds or smart scales, to measure body fat.
Amazon Brand - Eono Bathroom Scales Digital Weighing Scale with High Precision Sensors and Tempered Glass, Ultra Slim,Step-on Technology, Shine-Through Display - 15Yr Guarantee Black
Amazon Brand - Eono Bathroom Scales Digital Weighing Scale with High Precision Sensors and Tempered Glass, Ultra Slim,Step-on Technology, Shine-Through Display - 15Yr Guarantee Black
https://amzn.to/3uSTVu8
2 Body Mass Index (BMI) (BMI)
How to determine your BMI
BMI is a way to figure out if your weight is healthy. To figure it out, take a person's weight in kilograms and divide it by the square of their height. The higher the number, the more overweight you are and the more health risks you have.
On the plus side, it's quick, easy, and doesn't cost much. And it matters because there is a clear link between a higher BMI and bad health outcomes for most adults. You need reliable scales to measure weight, and a tape measure to measure height.
The bad thing is that it can't tell the difference between fat weight and lean muscle weight. It doesn't work well for people who are old, pregnant, or have a lot of muscle.
3. Waist circumference
This is a waist measurement to see if you have too much fat around your stomach (belly). Even if your BMI is healthy, you can still have too much belly fat, which puts you at risk for heart disease, type 2 diabetes, and stroke.
The good news is that you only need a tape measure. It's a good way to figure out how much fat is around your stomach.
When measured correctly, its accuracy is usually within 5% of the body fat value measured using underwater weighing, which is one of the most accurate ways to measure body composition.
The bad news is that these are not exact measurements of body composition. Instead, they are measurements of excess body fat. You need to know where to put the measuring tape to get an accurate reading.
Wrap a measuring tape around the middle of your waist, which is halfway between the bottom of your ribs and the top of your hips. This is right above the belly button for most people.
4. Ratio of waist to hips
Body shapes like apples and pears
This is the ratio between how big your waist is and how big your hips are. The more fat is stored around the waist or abdomen, or "apple shape," the higher the ratio. This shape is worse for your health than a "pear shape," which is when fat is stored in other parts of the body.
The good news is that you only need a tape measure and a simple calculation: waist measurement divided by hip measurement. You can use any units because what matters is the ratio. A waist-hip ratio of more than 0.90 for men and more than 0.85 for women is considered high risk.
The bad thing is that you have to know where to put the measuring tape. Measure the circumference of your hips where your buttocks are the widest. Measure around your waist, halfway between the bottom of your ribs and the top of your hips, to get your waist circumference.
Waist-to-Hip Ratio Calculator
Use this simple waist-to-hip ratio calculation tool to help determine your body shape and possible health risk category
Waist-to-Hip Ratio Calculator
Use this simple waist-to-hip ratio calculation tool to help determine your body shape and possible health risk category
https://www.thecalculatorsite.com/hea...
Obesity: What is it and why you should consider the Functional medicine approach
5. The "string challenge" is a way to compare weight to height.
String, thread, and a measuring tape in a bundle
This is another way to look at how much fat you have in your abdomen. Use a piece of string to measure your height, then fold the length of string that matches your height in half and put it around your waist to see if it fits. If it doesn't, it means you are more likely to get type 2 diabetes, heart disease, or disease of the blood vessels.
The good news is that all you need is a piece of string (a tape measure will also work). It works for all races, all ages, and both sexes.
6. Measurements of the skin with callipers or "the pinch test"
A pair of callipers
Skinfold calipers measure the thickness of your subcutaneous fat, which is the fat right under your skin, in different places on your body.
Calipers are the most affordable, easy-to-use, and portable way to measure body fat in specific places.
At least three places on your body, like your chest, abs, and thigh, pinch the skin and pull the muscle away from the fat. Use the calipers to measure the fold.
Test on the same side every time. At each spot, you should take the average of two measurements. Then, you put those numbers into an online calculator, which tells you how much of your body is fat.
In practice, it's better to use the measurements to track your body fat over time than to figure out your percent body fat every time. If the thickness of your skinfolds is getting thinner, you are probably losing fat.
Calipers are the easiest, least expensive, and most portable way to measure body fat in specific places. You can buy a set of calipers online for between £5 and £10. The cost of a professional evaluation can be around £50. If you're worried about your body fat, these are probably the best tests in terms of cost, ease of use, and accuracy.
The downside is that it's easy to use once you know how, but the accuracy of the measurements depends on how good the person taking them is. The measurements should be taken by the same person each time. If taking off your clothes in front of the tester makes you feel uncomfortable, this may not be the right test for you. If you are obese, it can be hard to get accurate measurements.
Skinfold Calliper Personal Body Fat Tester Measurement Slim Guide Measure Body Fat 0 to 80 mm with English Manual
Skinfold Calliper Personal Body Fat Tester Measurement Slim Guide Measure Body Fat 0 to 80 mm with English Manual
https://amzn.to/3iY0Kry
7. Bio impedance – "smart scales"
Smart scales that work with a smart phone
Smart scales don't just tell you your weight; they also tell you a lot of other things about your body, like how much body fat you have. They can look like regular scales with plates for your feet or have extra plates for your hands.
They work by sending tiny electrical pulses through the body and measuring how quickly they come back. This works because the current moves more easily through water-rich parts of the body, like muscle and blood, than through fat or bone.
The good thing is that it's easy and quick. Taking the measurement is as easy as standing on a set of scales. Right away, the percentage of body fat is given. Some will also let you track your progress with a fitness app.
The results aren't always accurate, and if you're dehydrated, the amount of body fat will be overestimated. To get reliable and accurate results, you also need to take the measurements in the same way. People who have pacemakers can't use them. Some cost between £15 and £50, but some can be very expensive.
scales below
https://amzn.to/3Pyvf3F
8. Weighing in water (underwater weighing)
When you weigh yourself underwater, your density is measured. This is then used to estimate your body fat. Fat is less dense than bone and muscle, so a person with more fat will weigh less underwater compared to how much water they take up, making them more buoyant.
You will have to sit on a chair and scale that are set up underwater. Once you've let all the air out of your lungs, you'll be lowered into a tank of water until you're completely submerged. You'll have to stay still while your weight underwater is measured.
The good thing is that it works very well. If the results are always the same, it is a good way to measure progress.
The downside is that most tanks are at universities or research institutions and may not be open to the public. It's not cheap at about £40 per person. It takes a lot of dedication because you have to be fully submerged for 5-7 seconds and do this 2-3 times, so it's not good for kids or older people.
This is also not the best way to test athletes because their bones are stronger. It doesn't say where on the body the fat is. Since air displacement assessment, which is easier to do, it happens less often.
9. Air displacement - Bod Pod
Inside a bod pod, a woman stands up.
The Bod Pod works like an underwater scale, but instead of water, it uses air.
Before you sit in a small "pod" machine, you are weighed. By measuring how much air is moved while the person is in the "pod," body density can be found, which can then be used to figure out body fat.
On the plus side, it is safe, doesn't hurt anyone, and is quick. It is very accurate and repeat tests show that it is very reliable. Unlike underwater weighing, the Bod Pod does not require getting wet. The pod can fit people of any age, shape, or size, including children, obese people, the elderly, and people with disabilities.
The bad news is that you probably won't find it at your local gym. It's more likely to be found in research and academic institutions. It can cost between £40 and £60. Some people might feel trapped by it. The test also doesn't tell which parts of the body have the most fat.
10. DEXA (Dual Energy X-ray Absorptiometry) (Dual Energy X-ray Absorptiometry)
DEXA is usually used to measure how dense the bones are, but it can also be used to measure how the body is made up. You lie still on a table while an X-ray beam from a high-energy and a low-energy machine arm goes over your whole body.
It is thought to be the best way to measure body composition.
Technicians can get readings for bone mineral density, lean body mass, and fat mass by measuring how each beam is absorbed by different parts of the body.
The good thing about this method is that it is safe, accurate, reliable, and quick, taking only about 4 minutes. It is thought to be the best way to measure body composition. It doesn't just tell you how much fat you have, but also where it is on your body.
The bad news is that the high level of accuracy doesn't come for free. More than £100 can be spent on one scan.
11. The test of the "thigh gap"
This is based on the idea that if you stand with your legs together and look down at your thighs, there should be a space between them. This is called a "thigh gap." Some people think it's a good shape to strive for, but that doesn't mean it's healthy or normal.
Nothing good about it. A thigh gap isn't good for your health in any way. Whether or not you have a thigh gap depends on the shape of your bones and body, not on how thin you are. Even if you weigh the same, if your hips are wider than your knees, you will have more curves than someone with narrower hips.
Also, most women gain either muscle or fat in the area between their thighs, which can also close any gap.
The bad thing is that setting goals based only on looks and not on health or performance can make you feel frustrated and hurt your body image. And it might keep you from using a more useful measurement, like your body mass index (BMI) or your waist size, instead.
12. Circumference body fat calculator
The waist, hip, and forearm or neck circumferences, as well as your gender, height, and weight, are put into a calculator based on the US Navy body fat formula. This gives you an estimate of your body fat. Using the measurements you take, there are many websites that will do this for you.
The good news is that all you need is a measuring tape.
The downside is that you have to know where to put the measuring tape to get accurate readings. It's just a guess at body fat.
Body Fat Calculator
Body Fat Calculator
This free body fat calculator estimates body fat percentage based on the U.S. Navy Method as well as the BMI method. It displays a number of results including the fat loss required to reach ideal body fat percentage. In addition explore many other calculators addressing finance, math, health, and fitness.
https://www.calculator.net/body-fat-c...
In conclusion:
The most accurate ways to measure are expensive and done in a lab. Calipers are probably the best way to balance cost, ease of use, and accuracy. But if you just want to keep track of your progress, it's just as good to look at how your clothes fit.
further info here
What's the best way to measure body fat?
Obesity: What is it and why you should consider the Functional medicine approach
https://www.bhf.org.uk/informationsup....
