1. Why Is Pressure a Sensible Reading to Measure Circulatory Health?

What'southward the best way to measure out body fat?

Beingness overweight or obese increases your risk of many health problems. But it'due south not just the amount of fatty: where information technology is matters too.

Fatty around the abdomen (belly) is linked to even higher risks of diabetes, heart and circulatory affliction and cancer.

So, how exactly do you measure out body fat? There are numerous methods, some better than others. Hither'south a guide from our Senior Dietitian Tracy Parker.

one. Weight

This is a measure of your overall body mass – including bones, blood, organs and fat.For information technology to be accurate, you need reliable scales.

If you lot're tracking your weight over fourth dimension, weigh yourself at the aforementioned time of twenty-four hours, under the aforementioned conditions and on the same of scales. In the morning time, after emptying your bladder, is a good time.

The plus side:

Quick and easy with minimal price.

The downward side:

It only measures total body weight – information technology doesn't take into account changes in body fatty or muscle, and it doesn't tell you where the fat is. For body fat, you need to use other body composition methods such as skinfolds or smart scales.

• Read more on how your weight affects your health.

2. Body Mass Index (BMI)

BMI is used to work out if you are a healthy weight. It is calculated by taking a person's weight in kg and dividing information technology past their height squared. The college the figure, the more overweight you are and the greater your health risks.

The plus side:

Quick and like shooting fish in a barrel and with minimal price. And it matters: for most adults, there is a clear correlation between higher BMI and negative wellness consequences. As with whatever weight measure, you demand reliable scales, plus you lot'll demand a tape mensurate for height.

The down side:

Information technology can't differentiate between fatty and lean muscle weight. It isn't very accurate for people who are elderly, pregnant, or very muscular.

• Find out your BMI with our free BMI computer tool.

3. Waist circumference

This is a measurement ofyour waist to check if you are carrying besides much fatty around your abdomen (abdomen). Yous tin have a healthy BMI and still have excess abdominal fat, meaning you lot are still at risk of heart disease, type ii diabetes and stroke.

The plus side:

All you lot need is a tape mensurate. It's a good manner to measure fat round your abdomen.

When measured properly, its accurateness is typically within 5 per cent of the body fatty value measured using underwater weighing, which is one of the well-nigh authentic ways of measuring body composition.

The downwards side:

These are measurements of excess trunk fat, not a precise measurement of torso composition. For an accurate reading you need to know where to identify the measuring tape.

Wrap a tape measure around the waist midpoint between the bottom of your ribs and height of your hips. For most people this is just above the belly button.

• Find out more well-nigh your waist measurement.

iv. Waist: hip ratio

This is the ratio of waist circumference to the hip circumference. The higher the ratio, the more fat is stored around the waist or belly – in other words, an "apple shape". This shape poses a greater health run a risk than fat stored elsewhere in the body (a "pear shape").

The plus side:

All you need is a tape measure and a simple calculation: waist measurement divided by hip measurement. You tin can use any units as information technology is simply the ratio that is of import. High risk is defined equally a waist-hip ratio to a higher place 0.90 for males and above 0.85 for females.

The down side:

You need to know where to place the measuring tape – mensurate the circumference of your hips at the widest point of your buttocks. For your waist circumference you demand to measure out around the waist, midway between the lesser of your ribs and height of your hips.

• Find out almost the inquiry we're funding all effectually the body.

5. Weight to top ratio - the "cord challenge"

This is another way of looking at how much abdominal (abdomen) fat yous take. Measure out your height with a piece of string, and so fold the length of cord that matches your summit in half and check to see if it fits around your waist. If information technology doesn't, information technology ways you are at increased risk of blazon ii diabetes and centre and circulatory illness.

The plus side:

You but need a piece of cord (a tape measure volition also work). It works for any race, age or gender.

• Tin can weight loss cure type 2 diabetes? We have a look at the research.

6. Skinfold measurements – callipers or "the pinch test"

Skinfold calipers mensurate the thickness of your subcutaneous fatty – the fat underneath the skin – at sure body locations.

Calipers are the cheapest, easiest and nigh portable method to measure out body fatty in specific areas.

Using at to the lowest degree three spots on your body – chest, abs and thigh are often used – compression the pare, pulling the muscle away from the fat and mensurate the fold with the calipers.

E'er examination on the aforementioned side. It is recommended to have the boilerplate of ii measurements at each place. You then put those numbers into an online estimator which will give you your body fatty percentage.

However in practice it is more useful to use the measurements as a way to monitor body fat over time, rather than having to summate your percent body fat each time. If your skinfold thickness is going down, then you are probably losing fatty.

The plus side:

Calipers are the cheapest, easiest and most portable method to measure body fat in specific areas. You can pick up a set of calipers for £v-£10 online. Professional cess tin can exist effectually £50. If it'due south trunk fat yous're concerned about, these probably give the best trade-off between cost, convenience and accuracy of all of these tests.

The downwards side:

Simple when you lot know how, merely the accuracy depends on the skill of the person taking the measurements. Information technology is best to have the same person take the measurements each fourth dimension.If you are uncomfortable stripping down in front of the tester, information technology may not be the test for you.It tin exist difficult to get reliable measurements if you are obese.

• Watch our blitheness to run across what fat does to the torso.

7. Bio impedance – "smart scales"

Smart scales don't just requite your weight, only besides a host of body composition stats including your body fat percentage. They can await similar normal scales with foot plates, or take additional hand plates.

They piece of work past sending tiny electrical impulses through the trunk and measuring how quickly they return. This works because the current flows more than hands through the parts of the body that are mostly made up of water, such every bit muscle and blood, than through fatty or bone.

The plus side:

Unproblematic and quick. The measurement can be taken as easily equally continuing on scales. The percentage of torso fat is given instantly. Some will also connect to a fitness app so you can track your progress.

The down side:

The reliability of the results can vary – if y'all're dehydrated then the corporeality of torso fatty will be overestimated. Yous also need to take the measurements in similar atmospheric condition to get reliable and authentic results. They are not suitable for people with pacemakers. Some are relatively inexpensive (£15-50), only some models can be pricey.

• Employ social media to stay healthy with these eight tips.

8. Hydrostatic weighing (underwater weighing)

Underwater weighing measures your density, which is then used to estimate torso fat. Fat is less dense than os and muscle, and so a person with a higher percentage of fat will weigh less underwater, relative to the amount of h2o they readapt,and be more than buoyant.

You will demand to sit on an underwater mounted chair and scale. In one case yous accept expelled all the air from your lungs, you will exist lowered into a tank of water until fully submerged and remain motionless while the underwater weight is measured.

The plus side:

It is a very authentic technique. Consistent results means that information technology is a reliable method to measure progress.

The down side:

Most tanks are located at universities or research institutions and may not be open to the public. At around £xl a go, it'south not cheap. Information technology needs considerable delivery, equally it requires you to be fully submerged for 5-7 seconds and repeated 2-3 times, so information technology'due south not suitable for the elderly or children.

This method is also not the best for assessing athletes, as they take denser basic. Information technology does non place the exact parts of the body where the fat is located. It is less common since the introduction of air displacement cess, which is easier to do.

• Read v lies we tell ourselves about our weight.

9. Air displacement - Bod Pod

The Bod Pod technology is similar to underwater weighing but uses air instead of water.You are weighed earlier sitting in a small-scale 'pod' machine. Past measuring how much air is displaced whilst in the 'pod', body density is measured from which trunk fat can be calculated.

The plus side:

It is condom, not-invasive and fast. It is very accurate with excellent reliability for repeat tests. Unlike underwater weighing, the Bod Pod does not require getting moisture. The pod accommodates people of whatever age, shape and size and is accurate for groups including children, obese, elderly, and disabled people.

The down side:

Information technology is unlikely to be found in your local gym, mainly in research and academic institutions. Information technology can exist costly - from £40-60. Some people may find it claustrophobic. The test also does non identify the exact parts of the torso where the fat is located.

• Struggling to lose weight? Read our tips on how to stay motivated.

10. DEXA (Dual Energy X-ray Absorptiometry)

DEXA is more normally used to assess bone density, butcan likewise be used to measure body composition. You lot lie still on a table while a motorcar arm passes over your unabridged body, which emits a high- and a depression-energy Ten-ray axle.

It is considered the gold standard for measuring torso composition.

By measuring the absorption of each beam into parts of the body, technicians can get readings for bone mineral density, lean body mass and fat mass.

The plus side:

This method is safety, precise, reliable and quick - effectually 4 minutes. Information technology is considered the gilded standard for measuring body composition. It tells you not just how much fat you're carrying, but how information technology's distributed around your body.

The down side:

The high level of accurateness comes with a cost tag. I scan can cost more than £100.

• Find out how artificial intelligence could help care for eye failure.

11. The "thigh gap" exam

This is based on the premise if you lot tin can stand with your legs together and see a gap between your thighs – 'a thigh gap' – you're slim. For some it is seen as a desirable shape and something to aim for, but it is not necessarily salubrious or normal.

The plus side:

None. There is no health benefit to having a thigh gap. Whether you lot have a thigh gap is due to your bone construction and trunk shape, not if you are thin or not. If your hips are wider in relation to your knees, yous volition have more curves compared to those with narrower hips, even if you are the aforementioned weight.

Also, well-nigh women'due south bodies accumulate either musculus or fat in the thigh area, which can likewise cause a closure of any gap.

The down side:

Having goals that are purely based on aesthetics rather than health or performance canleave you frustrated and knock your body-image. And it might distract you lot from using a more sensible measurement (similar BMI or waist measurement) instead.

• Observe the serious health consequences of the most extreme diets.

12. Circumference body fat estimator

This method to estimate body fat works by entering a number of body circumference measurements, such as waist, hip, forearm, besides as your gender height and weight, into a computer based on the US Navy trunk fatty formula.There are various websites that volition calculate this for yous, using the measurements you have.

The plus side:

You only need a measuring tape.

The down side:

For accurate readings you need to know where to identify the measuring tape. It is but an gauge of body fat.

• Could fatty in your bloodstream crusade claret clots? Watch our blitheness.

The lesser line:

Expensive, in-a-lab methods are the most authentic; calipers probably requite the all-time trade-off betwixt cost, convenience and accuracy. But if you lot are just looking to monitor your progress, noticing how your clothes fit is as good equally anything besides.

• Read our ten tips for weight loss.
• Practice yous know what one portion looks similar? Take a look at our interactive portion size guide.

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Source: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/weight/best-way-to-measure-body-fat

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