Want to know how much body fat you have? If you’ve been dieting and working out for a while, you probably know that the scale isn’t too accurate. Muscle mass weighs more than fat, but has a smaller volume. This means you can lose fat and slim down even if the scale doesn’t show it. Here are the best ways to measure body fat and track your progress:
Take Your Measurements
Measure yourself every two weeks to find out whether or not you’ve lost fat. Place tape measure across your belly button and around your thighs, hips, chest, neck, and arms. To get accurate results, you should measure in the same place each time. Wear tight clothes or no clothes at all. Write down your measurements and compare them regularly.
Use a Body Fat Scale
Although body fat scales are not 100 percent accurate, they’re still better than regular scales. The most advanced models use bioelectrical impedance to determine how much muscle, fat, and water you carry. Some also measure the amount of bone mass in your body.
Do the “Pinch Test”
Use skin calipers to do the “pinch test” and determine your body fat levels. Even though these tools can only measure subcutaneous fat, the results are quite accurate. A proper skin fold assessment can be done anytime, anywhere. On top of that, you can get a set of calipers for less than $10.
Hydrostatic Weighing
Hydrostatic weighing is by far the most accurate way to measure your body fat percentage. Also known as underwater weighing, it requires being submerged in a water tank. This test is available at hospitals and research labs and takes about 30 minutes.
DEXA Scan
Considered the new gold standard of body fat measurement, DEXA helps determine the body’s fat, muscle, and mineral mass. It also shows how fat is distributed in various parts of your body. This procedure is very accurate and takes 10 to 20 minutes.
