Ditch The Scales To Calculate Your ‘True’ Weight, Use These Techniques Instead
While it may be hard to get away from the idea of getting onto that weighing scale to check your weight, your weighing is can be the most misleading and demoralizing element in your attempt to track your weight.
And while it’s hard not to obsess about one’s weight, it makes sense to do so in a manner that resembles the real picture of your true weight, rather than a number that is an inaccurate reflection where you really stand in the context of your weight.
These are the best tools to get to know what the healthy weight for you is ideally:
As one of the primary tools used by public health bodies world over, it can broadly categorize you as underweight, normal weight, overweight or obese, according to the National Institute of Health (NIH). Knowing your BMI is very useful to know that you are at a healthy weight and an important factor in maintaining a healthy body and an optimum fitness level.
A healthy BMI can also help you keep diseases like heart problem, type 2 diabetes and hypertension at bay. A normal BMI is an indicator of being at your ideal weight. BMI is basically a quantified measure of the amount of tissue mass, that is muscles, fat and bones, of an individual.
Typically, a BMI of anything between 18.5 and 24.9 is considered to be a healthy range, while overweight can be classified as between 25 to 29.9 and over 30 is considered to be obese.
Use this scale by NIH to calculate your BMI.
Or you can calculate your BMI manually as well:
BMI is calculated by dividing a person’s weight in kilograms by the square of his/her height in meters. For example, if your weight is 60 kilograms and your height is 5 feet 3 inches, your BMI will be calculated as follows:
60 / 2.61 (1.6 * 1.6) (5 feet 3 inches is approximately 1.6 meters). This gives us a BMI reading at 22.9.
The only problem with BMI is that the calculator does consider whether your body mass is made up of fat or muscle. So, BMI readings can be misleading for people who are muscle-bound even if they’re in good shape.
Calculate your body fat percentage
Calculating your body fat, on the other hand, can help you distinguish between the fat and muscle on your body. Unlike BMI, a body fat percentage calculator considers what part of your body mass is muscle and what is fat.
The best way to get a reading would be to use a smartscale that uses a mild (but completely harmless) electric frequency to pass through your body to measure your body fat percentage in relation to your muscle mass.
Since smartscales can be expensive you can get a reading done at a gym near you, as most of them keep one nowadays. If neither of these is an option for whatever reason, you could always use an inexpensive body fat calliper at the comfort of your home (or any similar space).
The basic interpretation of body fat measurement according to the American Council of Exercise is as follows:
While 2-5% body fat is essential for men 10-13% is essential for women. A normal (relatively healthy) body fat percentage for men would be somewhere around 17-35% and 25-31% for women.
Although, there are other ways to check your weight these are the most accurate given the convenience, ease with which you can get these figures.