Body Composition—How Much Fat Do I Have?
Most people have
used height/weight tables at one time or another. Health professionals
often question their effectiveness but understand their basic purpose.
These charts help primarily in determining whether a person falls into a
healthy weight or not. Most of us like to look at these charts and see
where we fall. Personally and professionally I take into account how
much body fat a person has. This is a much more accurate measurement
that can help you find where you are right now in relation to your
healthy weight range.
Everybody needs a
certain amount of fat in his or her body for energy sources, heat
insulation, shock absorption, and various other vital functions. Women,
for the most part, have greater fat stores than men. I know sometimes
this doesn’t seem fair but it is what it is. Nevertheless, determining
how much body fat a person has is a difficult and somewhat costly
process.
Weight Measurement Options
Several options are
available, but in order to obtain accurate results, trained
professionals and expensive equipment are often necessary. Let’s take a
look at some advanced options. Don’t worry—I’ll also provide some simple
options that you can do in your own bathroom.
Underwater Weighing. One
of the most effective ways to accurately measure lean muscle versus fat
weight is through underwater (hydrostatic) weighing. Underwater
weighing takes place by submerging a person in a tank of water about
four feet deep as air is forced out of the person’s lungs. After staying
underwater for about six to ten seconds, the person’s weight is
recorded. This method is based on the principles that people with
greater muscle mass weigh more in water than those who do not and that
fat floats in water. Therefore, more accurate measures of lean body mass
can be recorded underwater. This process is repeated five to ten times.
An average is then recorded and calculated according to a special
formula to determine the percentage of total fat weight. This method of
determining body fat can be costly and is not widely available to most
people. You know, I thought I witnessed underwater weighing once while
visiting my uncle’s waterfront home—but, to my surprise, it was his
neighbor receiving baptism!
Bioelectrical Impedance Analysis. Another
fat-measurement method, called “bioelectrical impedance analysis,” is a
relatively new and simple method. This process can determine overall
body fat by providing a computerized calculation of lean weight,
standard weight-range measurements, and percentage of body fat by
delivering a harmless, low-voltage electrical current throughout the
body.
This method produces
an estimate of total body water and of lean muscle mass, which contains
water. Water is an excellent conductor of electricity, while fat
contains very little water and resists the electrical flow. The more
body fat a person has, the more resistance there will be to the flow of
the electrical current. From this measure of resistance, a percentage of
body fat is determined. Again, although this method demonstrates
accuracy, it is quite expensive and is not widely available for use by
most people. I have done this one and it is really cool. It is, however,
not a religious experience. No dunking needed.
Skinfold Measurement Testing. A
simpler, more common measurement of fat in the body can be made through
using skinfold calipers. These calipers are the most economical and the
easiest tool to use to determine body fat composition. Trained
individuals use this special tool to help determine the amount of body
fat that lies just beneath the skin. This fat, which is called
“subcutaneous fat,” accounts for almost half of the body’s overall fat
supply. The process of testing involves taking a skinfold measurement of
the thickness at various points of the body including the upper arm,
upper back, lower back, abdomen, and thigh. The amount of subcutaneous
fat found in these areas helps determine the total amount of fat that
can be found throughout the body. This method is widely available at
many health and fitness clubs and by physicians and dietitians, and it
offers an effective means of proper measurement.
Body Pinch Test. There
are several other options for individuals to seek a quick and easy
measurement of their own body fat. One is a simplified method of the
skinfold caliper method, known as the body pinch test. You can easily do
this yourself. Grasp the skin below the upper arm, halfway between the
shoulder and elbow, and again at an inch below the waist. The skin, not
the muscle, should be pinched with the thumb and forefinger. Take a
measurement of the amount of skin grabbed. If the measurement is greater
than an inch, an indication of an excess body fat can be made. The
slogan “pinch an inch” was derived from this body pinch test. Yeah, I
hate this one too. But if it makes you feel any better, even skinny
models don’t have a hard time finding an inch to pinch. Use it to get a
quick assessment of excess fat. Perhaps this is something you can do
when you have a date with your bathroom scale.
Waist Measurement. You
can also assess your health risk by measuring your waist for the amount
of excess fat around your middle, or around the vital organs in the
body. A waist measurement of greater than thirty-five inches for women
or forty inches for men indicates a risk to overall health status.
New Methods on the Horizon
New methods of
determining body fat levels are being researched and developed. Some may
require expensive equipment, while others can be found in products
similar to the bathroom scale. Hopefully, individuals will have greater
access to these testing methods.
Guidelines for Body Fat Determination
Each of these processes
provides a person with his or her percentage of body fat. Guidelines
established to determine healthy levels based on percentage of body fat
are as follows:
Keep
in mind that we all need some fat in our bodies to store energy, help
with heat insulation, and perform other necessary functions. Women’s
bodies contain more fat than men’s bodies do; women also have less
muscle and bone than men.
Body Mass Index—Skinny Models versus You
In case you haven’t
heard, “skinny” models have been banned in Spain and in other areas of
the world. Shocking as it may seem, this is setting a precedent for the
whole fashion industry. Perhaps it’s time to realize that a little meat
on the bones is healthy. Regardless, I doubt that this will send
celebrity anorexia headlines down a bulimic toilet. However, for the
first time, the term body mass index
(BMI) is being heard regularly in mainstream media and people are
listening. Let’s discover how this BMI business made popular by skinny
models can help you achieve your goals.
What Is the Body Mass Index?
Developed in
1993 by the National Institute of Diabetes and Digestive and Kidney
Disorders, the BMI uses a mathematical formula and chart designated to
correlate body weight and height to overall body fat. Federal guidelines
now use the BMI guidelines to define weight groups among Americans.
Although BMI figures are not an appropriate weight evaluation tool for
everyone, they are more accurate than the original height/weight tables.
There are several simple ways in which you can determine your BMI.
Following is a formula that you can use to calculate your own BMI.
Calculating Your Own BMI
Body mass index can
be determined in a number of ways. Some ways are simpler than others. It
is derived from the ratio of body weight in kilograms to height in
meters squared. You can determine your own BMI by dividing your weight
in pounds by the square of your height in inches, like so:
- Divide your weight in pounds by 2.2 to get your weight in kilograms.
- Divide your height in inches by 39.37 to get your height in meters.
- Multiply the number you got in Step 2 (your height in meters) times itself.
- Divide the number you got in Step 1 (your weight in kilograms) by
the number you got in Step 3 (height in meters times height in meters).
Evaluating Your Results
Once you have calculated
that infamous BMI number, check it out with the key found here. This
information allows you to see how you fit into the standards established
for a healthy weight.
It’s interesting to
note that the new skinny model BMI low limit number that caused such a
ruckus in Spain is 18. That in itself is underweight according to this
key. It is amazing to me how many in the fashion industry consider that
fat. A BMI that is too low is not very attractive and certainly
unhealthy.
Now it is up to you to step up to the plate. Not just for dinner but to achieve a healthy weight.
- Underweight status equals a BMI of 19 or below
- Healthy weight status equals a BMI of 19.1–24.9
- Overweight status equals a BMI of 25–29.9
- Obesity status equals a BMI of 30 or higher
Limitations of the Body Mass Index
Whatever your results may
be, keep in mind that BMI figures can be limiting in several regards.
For example if you are an individual with a really large percentage of
muscle mass your measurements may indicate an overweight status.
Primarily BMI charts are established for healthy, adult individuals, not
children, pregnant women, athletes, or frail elderly persons. These
charts are less indicative of weight issues in the younger population
groups of children and teens. This information is primarily useful in
determining personal health risks.
Each
and every person who uses the BMI chart and figures needs to realize
that these figures and numbers are only guidelines. These, as well as
any height/weight chart you may find and compare to yourself, should not
be your only indicator of a weight concern.
Meaning-Less Pounds, Sizes, and Numbers
I have been preaching
about pounds, sizes, and numbers for years. In fact, I’ve done my share
of obsessing over them, too. There have been times when I felt the
pressure of preparing my body to be “camera ready” for a photo shoot or
TV interview. It can be tough having your body scrutinized. As a
celebrity image consultant I also talk to the “beautiful” people
regularly. They can be more insecure than your average Joe Schmo. If
there is anything I can share from these real life experiences, it is
that pounds, sizes, and numbers are truly meaningless if you don’t feel
good about yourself. You must come to terms with the body that you were
born with. Accept however tall or short you are and whatever size or
shape or metabolism your genetics determine. Try to understand what you
can change and what you cannot. Every person is different. Your opinion
of yourself stems from how you accept you.
If you have
concerns regarding body weight, I encourage you to talk to a health
professional. Please do not put yourself down for not falling into a
certain number or size that may be unrealistic. A health care
professional or health care team can set you in the direction of a
healthier lifestyle. Living healthy should be fun and feel good. Get
more help if you need it.
We’ve talked a lot
about testing our weight. Try to remember that an assessment of a
person’s weight is just that: an assessment. Numbers help in determining
where you are at any given time so you can set goals. However, weight
is only one measurement of health. A thin person may not always be
healthier than an overweight person. Many factors contribute to your
overall health. You can appear fit on the outside, but are you fit
within? As we progress through these pages, I will provide more
information on ways for you to build a healthy lifestyle through the
foods and activities you choose. Forget about trying to be thin.
Becoming healthier should be your main focus. It’s a positive change you
really can make that should be fun and make you feel great!
