How To Measure Body Fat At Home
What is Best Body Weight Measurement Method?
In order to maintain a healthy weight management program, you need to know how to measure your body fat accurately. Most people will simply step on a weighing scale at home, read the numbers and exclaimed, “Arrrrrgh! I have put on extra 2 kilos and I need to lose those extra weight I have gained.”
You know what?
Body fat measurement on a weighing scale is unreliable.
If you lose weight, how would you know that you were not losing fat but muscles, or water, or the food you have eaten? Or if you have put on weight, could it be from the muscle weight you have worked so hard for? Or could it be the heavy meal you have eaten or from the beer you have just drunk?
So your weight will fluctuate if you use the bathroom weighing scale as your body fat measurement.
Then what is the best method of weight measurements can you measure your body fat more accurately?
Well, most methods of body fat weight measurement have their pros and cons but are usually better than the simple bathroom scales in measuring body fat percentages. Although not the best, here are two of the more common body fat measurement methods for effective weight management which you can do at home.
•Body Mass Index Measurement (BMI)
Body Mass Index body fat measurement method take your weight and height into consideration that will give you an indication of whether you are obese and overweight or in a great body shape. It is a calculation formula: BMI = kg/m2
A healthy BMI score is between 18 and 25. A score below 18 indicates that you may be underweight; a value above 25 indicates that you may be overweight.
However, BMI weight measurement method may not be accurate if you are an athlete or a bodybuilder with more muscle mass than an average person.
•Waist To Hip Measurement
Waist to hip method of body fat measurement is thought to be much more important than the BMI method. This is because it measures visceral fat which are normally accumulated in the abdominal area and can also be found in the organs which are considered more dangerous than normal body fat.
To measure your waist to hip ratio, measure your waist at your navel and your hips at its widest point (usually at the butt cheeks) then divide your waist by your hips. Your waist to hip measurement should be 0.92 or lower. More than that would mean that you are accumulating more visceral and body fat in that area and is an indication of susceptibility to obesity related diseases.
If you find that remembering formulae and number crunching being complicated, there are equipment you can buy to help you measure your body fat at home for your weight management program such as calipers and electronic body fat percentage calculator.
Armed with more accurate body fat measurement, then you can plan your weight management program more effectively whether to lose extra weight or gain healthy weight.
How to Naturally Turn Your Slow Metabolism into a Fast Fat Burning Machine
When Thanksgiving, Christmas, and other holidays come around where "We" eat more than usual, we never feel guilty about how much we had eaten.
The reason is because we’ve learned how to train our metabolism to burn enough body fat to allow Us to have more “cheat” days. We are not saying to eat anything and everything once you increase your metabolism (this is unhealthy), but what we are saying is that once your body is use to being in the fat burning mode, the guilt of eating “fattening” foods on holidays is not there (at least not for all people).
Whenever we feel that our metabolism is slowing down, we don’t worry at all because we know exactly what to do to get our metabolism back on its fat burning track. Once you understand how powerful your metabolism is when you feed it energy (continuous small meals throughout the day along with exercise) and how powerful it is to burn fat, you will experience guilt free “cheat” days too.
Increase metabolism for easy weight loss and fat burning
Metabolism = the amount of calories our bodies burn per day.
To permanently lose body fat weight, you must increase your metabolism. In order to increase your metabolism, you must do weight training exercises to condition your muscles and feed your metabolism by eating regularly throughout the day.
A slow metabolism results in less fat loss
Yes. When we lose weight, we also lose protein from our muscles. The faster we lose weight (by cutting down too much on our calorie intake), the more protein is used for energy; and when you lose too much protein from your muscles the result is a slow metabolism.
This happens because your muscles need protein to grow and stay strong.
When protein is taken from your muscles, you lose muscle tissue. Muscle tissues are metabolically active and burn calories (even at rest). Our body needs calories to feed these metabolically active tissues so that it has energy to continue to burn calories.
The calories that are burned also come from the fat that is stored in our body.
So in other words, the more calories you eat, the more energy your metabolism has to burn the fat that is stored in your body.
Without the calorie intake, our metabolism has no energy therefore it will slow down and we will burn fat at a very slow rate (if you burn any at all).
Having energy is not the only reason for a fast or slow metabolism. You see, when we significantly cut down on ou daily calorie intake, our metabolism burns calories slower to prevent the body from starving. Being that our body now doesn’t know when we will feed it; our body will store the calories to be used later.
The calories that are stored, are stored as fat.
Increase your metabolism and lose more body fat weight than water weight
When we lose protein from our muscles, we not only lose muscle tissue, but we will also lose water.
Protein holds about 4 times its weight in water. To lose 10 pounds of body fat, you would need to burn 35,000 calories (3500 calories = 1 pound).
If you lose those 10 pounds in one week do you honestly believe that it was body fat?
The answer is no, only about 2 pounds was fat and the rest was water (Do not be fooled by what the scale says!). When you increase your metabolism, your body has a reason to hold onto the protein (remember protein holds water) and use the energy to burn fat.
Yes you will lose some protein from your muscles even if you lose weight the right way.
The key is to provide your muscles with enough protein each day so that it can not only replace your protein loss, but use the extra protein to help build new muscle tissue and stay conditioned.
Eat more food to increase your metabolism
Protein helps build muscle, but carbohydrates are our body’s main source of energy.
When our body has a deficiency of energy (carbohydrates) and takes the protein from your muscles as energy, the protein is converted to carbohydrates before it’s used as an energy source.
Therefore, when we eat, we must have the right amount of carbohydrates and proteins in our body so that energy can be used efficiently.
We must also eat more frequently to fuel our metabolism all day long.
Eating at least 5-6 small meals each day will give your metabolism the continuous supply of energy it needs to burn fat longer and faster. If you are short on time and not able to cook, do not resort to eating junk food as one of your meals; instead opt for a good meal replacement product to satisfy your body.
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Exercise to increase your metabolism
For sure you know that body exercise, in general, burns calories. Weight training will help you to increase your metabolism because that is how we condition our metabolically active muscles.
Whenever you increase your physical activity, especially through exercise, you must increase the amount of calories you consume each day.
*Remember, the more energy (calories) you give your muscles, the more energy it has to burn fat that is stored in your body.
Also remember the less energy you give you body, the more protein will be taken from your muscles to be converted to carbohydrates as energy, which leads to a slow metabolism.
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