If you don’t have the time to calculate your body fat, the least you should do is buy a tape and keep tabs on your body measurements.
This is a recommended practice even if you are calculating body fat percentages. It is also a fantastic method of keeping track of your changing body shape.
There are different ways in which you can measure your body.
1] CALCULATING BMI
What is body mass index?
Body Mass Index is the measurement of body fat based on height and weight.
It can help you determine your level of body fat and the risk of developing certain chronic diseases.
However, BMI is not an effective way of taking your body measurements because:
- It does not take into account the muscle fat present in the body.
- Does not account for gender.
2] CALCULATING HIP TO WAIST RATIO:
Hip to waist ratio determines health risk and is a simple measure of fat distribution.
It is the dimensionless ratio of the circumference of the waist to that of hips.
This is a better way of measuring your body because it is a good indicator of VISCERAL FAT.
Hip to waist ratio = Waist measurement/Hip measurement
What is visceral fat?
The fat surrounding the liver and other abdominal organs is called visceral fat.
- It is the most dangerous kind of fat
- It is metabolically active
- It releases fatty acids
- It leads to LDL cholesterol , high BP, increases blood glucose levels.
3] RECORD WEIGHT :
Always remember, using a scale has its pros and cons.
Pros:
- Starting point for your goal.
- Tracks your progress.
- Keeps you motivated.
Cons:
- Not very accurate.
- Doesn’t measure shapes in body
- May cause a person to become obsessive about their weight.
- Weight will naturally fluctuate.