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Approaches to Measuring Fat Loss

Losing excess weight is one of the most popular personal goals in the modern world, and the most popular tool we use to measure weight loss is the trusty bathroom scale. But therein lies the problem: what most of us are trying to lose is “fat,” not “weight,” and scales don’t measure fat.

One of the best ways to lose fat and get in shape is to follow a healthy and nutritious diet, while doing vigorous exercise to burn fat and develop a strong, lean body. But no matter how you eat and exercise, you need to measure progress, and the scale won’t get you so far.

One of the problems with measuring weight in general as you progress through an exercise program is that you’re not only losing fat, you’re also gaining muscle. You generally lose less weight than the fat you lose. You may be under the misconception that fat loss is not fast, when the opposite is true.

Another problem with measuring weight in general is that any measurement will fluctuate throughout the day as water and solids move in and out of your body. For example, the average person will pass 4.5 kilograms of water through their body every day. The water that leaves the body is not replaced immediately or accurately, resulting in weight fluctuations. That’s the best reason to weigh yourself first thing in the morning, as part of your pre-breakfast ritual, so you can minimize fluctuations.

The third problem is that eating certain foods can cause rapid dehydration. You might think you’ve lost a lot of fat because you’ve lost a few pounds. However, the actual fat loss you experience may be much less.

The scale is still a useful tool, and it’s good to know your weight. But to measure fat loss, we need better tools. The best tool to use is a caliper, which takes advantage of the fact that most of the fat is placed directly under the skin. It measures subcutaneous fat at various points on your body, and you can accurately measure your body fat percentage. Calipers take a little practice to use properly, but the concept is simple: cut the skin and fat away from the muscles and bones at a specific point on your body, and measure the thickness, and check the value in the table to get the body fat composition. One disadvantage of using calipers is that if you want to be accurate, you need someone else to take the measurements for you, because it is impossible to reach some of the places you need to measure yourself (such as the underside your hand). shoulder). You can jump to places you can’t reach, but the accuracy will suffer.

Another option, which is more convenient but not as accurate as calipers, is a “bioelectric impedance analyzer”. It’s an electronic gadget that you hold in your hand or hold, that sends a small electrical current through your body. Because fat is more electrically resistant than muscle, the tester can measure the resistance it faces, and indicate the total amount of fat. The advantage of these devices is that they are easy to use – just hold it and check the digital reading. But they suffer from inaccuracies compared to calipers. In addition, they are also very sensitive to hydration.

Of course, you can opt for simple techniques, such as using a tape measure to measure around your waist, thighs, or other fat storage areas, or just trying to fit into skinny jeans, or whatever you feel comfortable with. fasten your seat belt again. They may not be very accurate when it comes to measuring fat, but they sure feel good when you reach them, and they’re definitely what most of us are aiming for.

In conclusion, when measuring fat loss, it makes sense to use several techniques. By all means, get on the scale and measure your overall weight, and also track your waist (and other fat-storing areas). But if you can, it’s worth getting calipers or bio-impedance equipment, because at some point your waist will stop shrinking, and your weight may stop shrinking, but that doesn’t mean you’ve stopped losing fat. The only way to know is to use one of these other measurement techniques.

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