Learn How To Measure Your Body Fat And See How You Compare!
Discover How to Quickly
Take Your Body Fat Percentages
Now I’m not talking about shoe size here. What I’m referring to is more than just weight, physical appearance and good looks, but also knowing if your body fat percentage and measurements are within a healthy range. Knowing these numbers can alert you to possible health risks that are associated with higher numbers.
Taking your body fat percentage and measurements are also a great way to keep track of the changes and fluctuations in your body.
Also, the easiest and most useful way in calculating how fit you are is by calculating your BMI or Body Mass Index.
It’s just another lipstick in your makeup bag to help keep track of your progress, adjust your health plan if need be, and keep you motivated and working towards your goals.
How to measure body fat– Just follow these simple steps:
Divide your weight in pounds by your height in inches squared and then multiple that number by 703.
BMI-(weight in pounds)/(height in inches x height in inches)) x 703
Research shows that that BMI numbers are as follows for women between the ages of 20-45:
Under weight- <18.5
Obese- 30 or greater
Having a normal BMI is essential, and important for your overall health.
If you are overweight or obese, you are more prone to different types of health conditions such as hypertension, heart diseases, stroke, type 2 diabetes, gallbladder disease, dyslipidemia, some cancers and osteoarthritis. It can also make you more susceptible to depression and conditions alike.
Maintaining a normal body fat percentage can help reduce the risk of such mentioned health conditions.
In addition, taking your measurements is another great way to ensure you are making progress towards your healthy weight loss goals. You can go to almost any local craft store and find measuring tape that can be used to take your measurements. It is important to take your measurements in the same places each time to ensure accuracy.
Here are some common body measurements:
Place the measuring tape over the fullest part of your bust. This is usually right over the nipples. Make sure the measuring tape is flush and parallel to the floor.
2. Upper Arm:
Place the measuring tape half way between your shoulder and your elbow. Make sure the measuring tape is flush and parallel to the floor.
Place the measuring tape about an inch above your belly button. This is usually the smallest part of your waist. Make sure the measuring tape is flush and parallel to the floor.
Place the measuring tape around the middle and fullest part of your hips. Make sure the measuring tape is flush and parallel to the floor.
Place the measuring tape half way between your upper thigh and your knee. An easy guideline would be to place your arms at your side, measuring at the point your fingertips touch your thigh. Make sure the measuring tape is flush and parallel to the floor.
Place the measuring tape about two inches from the bottom of your foot. Make sure the measuring tape is flush and parallel to the floor.
Taking your body measurements, more specifically your waist circumference, is one of the leading indicators for health risks and obesity.
Women who have a waist circumferences greater than 35 and men greater than 40 are at a higher risk for chronic and deadly health conditions such as heart disease, cancer, respiratory problems and type II diabetes.
On the other hand, if you are working out regularly and maintaining a healthy diet and the scale still isn’t budging, you will most likely see inches lost. This is another reason why taking your body measurements is key.
It’s easy to get fixated on the scale, but the scale doesn’t always tell the whole story.
Depending on your workout routine, you could be gaining muscle and losing fat, thus making the numbers on the scale go up.
The scale for most women is the go to tool for tracking our weight loss progress, but when we see the numbers going up it can feel very defeating and make us want to quit. This is because it has been engrained in us that the scale should always go down. Instead, try to focus on how you look and feel.
Take notice of how your clothes fit, how much more energy you have, and the new found confidence you have gained from all of your hard work!
Americans waistlines have been expanding since the early 1960’s. Knowing what your BMI and measurements are can help keep your weight and health in check.
A good rule of thumb is to check both numbers once a month to make sure they fall within a healthy range.
Keeping track of your progress can make you more aware of any fluctuation, and alert you when you may need to adjust your exercise and nutrition plan.
It can also be a great motivator when you are able to see all of the inches lost!
Hope this Helps…
Yours for More Confidence, More Often
About the Author
Kristyn Haster is a Lifestyle Blogger, Weight Loss Trainer and Self-Confidence Coach living in Boulder, Colorado. As Editor of LiveLethal.com (Crazy Confident You) Blog, she helps woman break out of their shells, gain total confidence and fall in love with life again.