How to Accurately Measure Fat Loss
If you are on a diet and exercise program and trying to lose fat, then you know that calculating your progress is about more than just a number on a scale. While measuring fat loss is not as easy as weight loss, there are several tools and methods you can use to see how much fat you have lost.
When it comes to weight loss, many individuals are not as focused on the number that appears on the scale as they are with their appearance and the amount of body fat they lose. While you can judge if you've lost fat by looking in the mirror, and can see how much weight you've lost by stepping on a scale, accurately measuring fat loss is not as easy. Although there are special BMI scales available for purchase that can measure your body mass index and therefore give you an approximation of the amount of fat you've lost, you can also measure fat loss without having to purchase one of these scales.
Things You Will Need:
- Bathroom Scale
- Tape Measurer
- Pencil and Paper
- Calculator
- Step on an ordinary bathroom scale and write down your weight.
- Take a tape measurer and wrap it around your waist so it fits around your waist snugly and write down that measurement as well.
- Take your weight and multiply it by 1.082. Once you have calculated the result, add that number to 94.42. Set that number aside.
- Multiply your waist measurement by 4.15 and then take the result and subtract it from the previous number you calculated and set aside. This resulting number is known as your lean body weight.
- Subtract your weight from the lean body weight sum and multiple it by 100. Take that number and divide by your overall body weight to get the percentage of body fat you have.
- Keep this number in a journal or on a piece of paper you won't lose and do regular measurements and calculations to see the percentage of body fat you have lost over time. This just may be the boost you need to finally reach your weight loss goals. Although the calculation method may seem difficult at first, it can be easily done on a calculator and becomes easier over time.