Everyone wants a nice figure and a healthy body weight. But not everyone is lucky enough. The worst part about being fat or overweight is that it brings along many health issues. But it's not always about how much fat you've, sometimes where it is stored also matters.
Fat can be anywhere such as around the abdomen, belly or nerves and even bones. So if you're curious to know your body fat percentage, then there are various ways. To help you, here are some of the best-measuring instruments you can opt for.
- Body Mass Index (BMI)
Do you have a healthy weight? Body Mass Index (BMI) is a great option. The BMI calculator is a helpful device that calculates a person's weight in kg, then divides it by their height squared. Remember, the higher the number, the more overweight and in danger of the disease you are. The device comes at a minimal cost and is also easy, quick and simple to use.
- Weight Machine
Another best measuring instrument is the weight machine. This measures the total mass of your body, which includes your bones, blood, organs, and fat. Besides, you need trustworthy scales in order for them to be accurate. So weigh yourself at the same time of day, in the same setting, and on the same scales if you're keeping track of your weight over time. However, it's best to do it in the morning after you've emptied your bladder.
- Waist Circumference
Do you have too much fat around your abdomen? Then waist circumference is the best way to check your belly fat. Even if your BMI is healthy, having additional belly fat increases your chance of developing heart disease, type 2 diabetes, and stroke. Similar to a BMI calculator, its accuracy is often within 5% of the body fat measurement. However, one of the most precise methods of determining body composition is underwater weighing.
- DEXA Scanning
For instance, if you don't have any measuring instruments at home then you can surely opt for other reliable ways. One such is DEXA Scanning. This approach is regarded as the most precise because it provides you with numbers and a full dual X-ray of your body composition. You can get this done at a medical facility, and it entails spending around 10 minutes lying on an X-Ray table. Besides, depending on where you live, the cost might range from $50 to $150 per session.
- Bioelectrical Impedance Analysis (BIA)
Just like BMI calculators, BIA- Bioelectrical Impedance Analysis is another best instrument for measuring fat. In this method, electrodes are applied to your skin that allows the gadget to measure how your body reacts to modest electrical currents. Your body's reaction to electrical currents is automatically fed into an equation by the BIA gadget, which then forecasts your body composition.
There are numerous BIA devices with various prices, levels of complexity, and levels of accuracy. Furthermore, BIA is quick and simple, and you can purchase several units. Besides, depending on the technology being used, error rates may be greater or lower and range from 3.8 to 5% of body fat.
- Skinfold Calipers
Skinfold calipers are another best way to measure body fat. It measures the depth of subcutaneous fat or the fat that lies beneath the skin, on different parts of the body. They are among the cheapest, most convenient, and most portable ways to measure body fat in certain places. However, in order to evaluate skin folds (i.e., areas of the body), three, four, or seven sites are used. The skinfold locations for men are on their chests, thighs, and bellies. However, women should measure their supra iliac, triceps, and thighs.
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