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Why is Measuring Body Fat so
Important Compared to Just Weighing Yourself?
When people start down the
road to a healthier lifestyle, their first concern is most often their
weight. After all, popular health news is full of warnings for the
additional risks overweight people face, such as high blood pressure,
diabetes, heart failure and more. Along that road, the dieter will begin
making smarter decisions for their health, but the primary concern always
circles back to “How much weight have I lost?” Weight loss is a
vital part of ensuring a healthier lifestyle, but it isn’t the only
objective – maintaining a healthy ratio of body fat is just as important.
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We’ve been taught since we
were children that people come in all shapes and sizes. A very true
statement, it’s what’s most often forgotten when evaluating our own
bodies. Most often, when people strive to lose weight, they are actually
seeking to lose the extra fat their body is carrying so they can present a
more attractive figure. The problem arises when people believe that they
can lose that fat simply by limiting the quantity of food eaten on a daily
basis. Your body needs that food so that when you work on the other half
of your diet – regular exercise – there are calories available to burn.
A person can be at a “normal” weight and still have
excessive fat, or vice versa, can be overweight without having an
excessively high ratio of body fat. When you weigh yourself, you do not
take into account what your bone structure may be like or what your muscle
composition is compared to your body fat. You may think you’re overweight
– but you may just need to work on reducing your body fat and replacing it
with healthy muscle mass. Dieting alone will likely just remove weight
through a purging of water from your muscles. Adding in regular exercise
will target the fat that you really want to lose. If you lose water
weight but not fat, you likely will not be able to maintain your smaller
structure for a long period of time. Lose fat instead, and the pounds
will stay off.
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Body fat is measured as a percentage of your total
weight. For men, 18% and under is considered to be healthy. For women,
who biologically have a far different body structure, body fat should be
maintained at a level of 25% or less. For either gender, a body fat
composition over 35% is considered obese. Athletes commonly have the
lowest percentage of body fat, but low body fat can be just as dangerous
as high. Besides needing some cushion to protect our fragile bones from
injury, a body fat percentage of less than 5% for men and 12% for women
can be indicative of an eating disorder and can lead to an increase of
illnesses suffered.
The smart dieter will either buy their own body fat
analysis equipment or have a test performed by their trainer at the gym or
by their family physician. There are Body Mass Index calculators
available on the internet that will estimate your body fat percentage
based upon weight versus height, but because of differences in bone
structure, this is not a reliable test. More reliable tests of body fat
include comparing measurements of different parts of your body with your
overall weight, health and age; using calipers to measure skinfold
thickness; or using a under water weighting. you may use the
Bio-electrical impedance test, which calculates body fat by measuring the
length of time it takes a signal to pass between your hands or feet though
it tends to be fairly un accurate.
By combining a healthier diet with a regular exercise
regimen, you can reduce your body fat percentage to a healthier level
while presenting a newer, sleeker you. Forget your scale – it lies.
Instead, maintain a chart of your body fat percentage taken at intervals
during your diet, and you’ll find that as you make progress, you will feel
better, look better and will enjoy a healthier future!
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- Place the rod at the end of the tape into the circular slot
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- Read and record your measurement on the outer edge of the tape measure (the end opposite the locked in rod)
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