WEIGHT LOSS

In addition to examining BMI and waist circumference, many healthcare professionals also record body fat percentage versus lean body mass. This is an important percentage to acquire, as two individuals can have the exact same height and weight, but may vary significantly in terms of their total body make-up.

Our bodies are made up of a number of tissues such as muscles, organs and fat. The body fat percentage of an individual is just that-the percent- age of their weight which is made up of fat. The part of the body that is not fat is referred to as the “lean body mass.” For example, an individual who weighs 160 pounds with a lean body mass of 110, has a 25 percent body fat (40 pounds of fat). Keep in mind that a certain amount of fat is necessary for health; it provides part of our natural insulation, stores energy and is used for hormone production. The problem arises when fat tips the scales in percentages and creates fatty build-up around our organs and arteries.

There are several methods to measure percentage of body fat, each different in reliability and cost. If you are interested in determining your percentage of body fat, the options are:

Skin-Fold Calipers (Pinch Test)

This is a simple test but needs to be done by someone who is highly trained. It is not uncommon to find inaccuracies and wide fluctuations, depending on the person doing the test. It all depends on the skill of the individual measuring.

Bioelectrical Impedance (BIA)

These are scales and hand-held devises that run low-level (and painless) electrical current through the body. You can often have this test done at your gym. However, while this measurement can be accurate, it also varies according to the specific device and how it is used. For optimal results, it is best to do this test in the morning and for the individual being tested to consume no alcohol for two days prior.

Hydrostatic Weighing

This technique involves weighing under water (completely submerged, with all air blown out of the lungs). When done by a trained professional, this method is extremely accurate.

Navy Tape-Measure Method
This is a formula used by the military based on several body measurements taken with a tape measure. It works and you can do it yourself, but it also depends upon your ability to accurately measure. All you will need is a tape measure and a scientific calculator. The calculation may be slightly confusing. If you would like to take the measurements and do the calculation online, there are several body fat calculators available that are free to use.

Remember, do not confuse BMI or waist circumference with percentage of body fat. They are all different measurements. Do not panic if you become confused with all the different measurements (waist circumference, BMI, and percentage of body fat!) Once you have your initial circumference measurements and BMI as a baseline, you will be able to monitor your progress from many angles-pounds, inches and BMI changes.

When discussing weight loss and dieting, the term metabolism often gets thrown around. If you have difficulty losing weight, it is thought that you are one of the unlucky ones who have a “slow” metabolism dooming you to a future of continued weight gain and weight-loss struggles. If you have a “fast” metabolism, you may be among one of those lucky few who can eat anything and everything they wish, never gaining a pound.

The question that researchers and doctors have been investigating for years is whether metabolism can be altered through various lifestyle and dietary changes. Science demonstrates with great strength that the answer to this question is a resounding yes!