Tools to measure your body fat

We’ve all heard about body fat measurement, usually in relation to high-end athletes. Recently, though, a slew of new products has hit the market that let everyday people monitor and measure their body fat. But why should you care about your body fat percentage, and how appropriate are these new devices for your needs?

Body fat measurement is a tool to look at your overall body composition. Specifically, these tools measure the percentage of your body that is fat versus muscle. High body fat percentages have been correlated with certain health risks, including heart disease, hypertension, diabetes and some types of cancer.

Remember that body fat is a percentage of your total weight, so even slender people can have dangerously high levels of body fat. Many athletes, on the other hand, have very low body fat percentages. While persons that are medically obese almost always have high percentages of body fat, others range dramatically and you can’t always tell someone’s body fat level by looking at them.

You can have too little body fat, as well. Excessively low body fat percentages are correlated with another set of risks, including cessation of or irregular menstrual cycles, lowered hormone levels and a loss of bone mass.

Body fat can be measured through several different methods. The simplest – and least expensive – is through the use of calipers. Calipers are a tool that looks somewhat like a giant tweezers. These are used to grasp your skin folds at different points on your body and measure the thickness. These measurements are then compared to standard values for persons of your age and gender to give you your estimated body fat. This is the least expensive method of body fat measurement; however, the accuracy of the results depends largely on the quality of the calipers used and the consistency and accuracy of the person doing the measurement!

Hydrostatic weighing is the “gold standard” of body fat measurement. Generally only available in university or high end training facilities, Hydrostatic weighing involves complete submersion of your naked body into a large tank of water. You have to expel all of the air from your lungs, and your body fat is then measured on a number of factors including water displacement. Unfortunately, this is very expensive and not readily available to the general public. Nonetheless, it is clearly the most accurate method of measurement and is the standard by which all other methods are compared.

Bioelectrical Impedance is a third method of body fat measurement, now available for home use. This involves holding a small device or standing on a scale-like device that has small metal plates on it. A tiny current is passed through your body, and the machine calculates the resistance (or impedance) it encounters as it passes through you. This is then calculated as a percentage of your weight, factoring in your age, height and fitness level. These are generally available for under $100 for one user, up to $300 for multi-user models depending on the brand and features you desire. Some models even give you feedback on your hydration level! One advantage of bioelectrical impedance is that it can be done at home with minimal skill required. The disadvantage is that you need to follow certain guidelines to get a consistent reading (same time of day, not after eating, empty bladder, etc.).

If you are trying to diet but find yourself hitting a plateau, you may find that tracking your body fat versus your weight is more rewarding. As you exercise and increase your muscle tone, your weight may actually increase (or stay flat, despite your loss of fat and inches). Using a tape measure and a body fat analyzer is a nice way to confirm your progress. It’s also nice to know that you’re losing fat, not muscle, when you diet.

Many athletes already use body fat measurement as a way to monitor their results. Only you can decide if this is a tool that fits your needs. Talk to your doctor about your current body fat percentage and what – if any – health risks you face. If you decide to invest in a body fat measurement tool, shop around to find a model and deal that best meet your needs.

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