Far too much emphasis is put on “ideal weight” in our society. At various times during the day a person’s weight can fluctuate more than four pounds because of fluid adjustments and solid waste products. These “weight” fluctuations are normal. On the other hand, body fat levels do not significantly change during a 24-hour period — even though the same person may experience a four-pound weight change that day.
Body weight is made up of water (60% to 70%), bone/minerals, muscle (mostly water), and fat (which has very little water). On a typical bathroom scale, it’s all weighed together and the verdict is given in total pounds. The scale does not differentiate bone from muscle or water from fat. It is ludicrous to use scale weight as the only criteria for assessment.
Body composition assessment is a far more rational approach for evaluating and differentiating the sources of your weight. Several techniques are available for assessing body fat. Each process has its own limitations, but any of the procedures are better than using just the scale.
Underwater weighing. Fat floats. Bone and muscle sink. Exercise physiologists have conducted extensive research to refine hydrostatic weighing. By submerging the client in a specially designed weighing tank — researchers are able to contrast your on-land weight with your underwater weight. By “dunking” you several times and using a complicated formula, researchers are able to assess your percentage of body fat (i.e., the remainder of your weight is referred to as “lean mass” tissue). The following standards have been identified for rating body fat percentages.
Body Fat Facts
1. Men and women have different fat levels (by 4 to 5%) because of the effects of the sex hormones. Both men and women have the capacity to float when the percentage of body fat exceeds 15%. The higher your body fat, the easier it is to float. (More than 90% of the nation are floaters.) Persons under 14% body fat are sinkers — unless they are in extremely dense water such as the Great Salt Lake. Well-trained athletes are usually sinkers.
2. When women are less than 10% body fat, hormone production slows down and consequently the menstrual process becomes erratic or stops.
3. You cannot tell a person’s fat percentage by appearance. Body fat needs to be measured. Looks are deceiving. It’s even possible to be “normal weight” and look good, but be overfat. Very inactive people usually fall into this category. On the other hand, physically fit individuals can be overweight (by typical “chart” standards) and actually be underfat (lean). A pound of muscle “weighs” the same as a pound of fat, but the muscle is much denser and takes up 50% less space.
Body Fat Stats:
These statistics are for persons between the ages of 15 and 29. Add two percent in each category for each decade past the 20′s. Women vs. Men
Lean 13% : 10%
Ideal 19% : 14%
Average 25% : 20%
Obese 31% : 26%
Electrical lmpedence:
With electrodes attached to the client, a specialized machine measures the resistance to the flow of low current through the body. (Basically, it’s an assessment of water content.) If the person is dehydrated (or over-hydrated), the results could be inaccurate. A printout is generated, giving the percentage of body fat. The machine costs over $5000.
Infra-Red Technique:
This (nearly $2000) machine measures body fat on the biceps muscle and gives a printout of your percentage of total body fat. There may be ‘ limitations of the one-site test for those who carry most of their fat on their lower half. A home model is available for under $300.
Skinfold Analysis:
Half of the body fat lies just under the skin. The remainder is found between muscle fibers, as padding around organs and floating in the circulatory system. By “pinching” the skin and gently pulling it away from the underlying muscle, a skinfold measurement can be taken with an instrument called a skinfold caliper. Measurements from at least three different parts of the body are taken and interpreted through charts based on years of data’ collection and research. With several different site measurements an accurate body fat percentage can be given. Skinfold calipers are available for less than $10 for reliable plastic versions, or over hundreds of dollars for electronic versions. The major limitation of the caliper method is to take consistent measurements. For most individuals skinfold measurements are the easiest, least expensive and least invasive method for measuring body fat.
Summary:
From a health and wellness perspective, weighing ten or twelve pounds above what the charts suggest you “should” weigh poses little additional health risk. Monitoring body fat levels with skinfold calipers is a more rational way to keep tabs on your weight management program. As you make improvements in your eating and activity programs, you will begin to notice a gradual reduction in total body fat. This will give you the confidence that the program you are following is producing the desired fat reduction rather than just a “water weight” reduction.
