There are 3 simple and effective ways to measure body fat:
Skin-fold caliper test
Underwater weighing
Height and weight cart
How to measure body fat by skin-fold caliper
One of the accurate way to measure body fat is in use at doctors' offices, sports facilities, health clubs, and gyms all over US. The skin-fold caliper test attempts to measure the fat which lies directly beneath the skin. Measurements of this subcutaneous fat are made with a caliper, usually at three sites on the body - the back of the upper arm, between the elbow and shoulder, 1 cm below the shoulder-blade, and 3 cm above the hipbone, on the abdomen.
The measurements are then compared to an established standard for obesity, or used in a formula to yield an obesity index. The major drawback to the skin-fold caliper test is the difficulty in getting reliable measurements. Measurements vary from technician to technician, and often a technician will obtain different readings at different times on the same subject.
Underwater weighing
Of the simplest methods for measuring body fat (potassium 40 whole body counters, specific gravity tests, and body water measurements), the specific gravity method is most familiar to sports enthusiasts and fitness buffs. In this method, the individual is weighed underwater. Because fat tends to float and muscle, which is more dense, tends to sink, we can measure the proportion of fat in the body by comparing your body weight out of water to weight underwater.
Height and body weight charts
Another way to determine if you are obese or overweight is to compare your body weight to established standards for height and weight. The height and weight chart is based on weight in normal clothing, and height in 5 cm heels for women, and 2.5 cm heels for men. Broadly speaking, being 15-20 percent over desirable weight for your height, frame size, and age is classified as obesity.
There are several problems in using the height/weight tables to determine if you are overweight or obese:
In order to use the tables, we must first decide whether we are small, medium, or large framed. Human nature being what it is, we tend to choose the category which will be the most flattering.
The height and weight tables can be extremely inaccurate if there is a high proportion of either fluid or muscle in the body. In other words, if you are a very muscular athlete, your weight will be higher than the normal range, because muscle weighs more than fat. Similarly, if you are suffering from an abnormal accumulation of water in the body, your weight will be artificially high. (Women who suffer monthly weight gains of 1-2 kilograms are familiar with this syndrome.
When using the tables, it is important to remember that the standards are based on figures made available by insurance companies. These figures represent the weights at which there were the lowest mortality rates, and do not necessarily reflect the weights at which individuals enjoy optimal health.
While these body fat measurements are by no means 100 percent accurate, they can be helpful in giving you an idea of how to determine frame size, percentage of body fat, and proper weight for your height and age. They're also fun to use and fun belongs in any eating management program.
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