Measuring Body Fat

As I mentioned a few months ago, I have been trying to track my body fat percentage as part of my ongoing metrics of health. I originally tried to do this by taking measurements and plugging them into an online formula, but I had trouble measuring with consistency (is this the same place on my arm that I measured last time?).


As I researched the topic, I discovered that there are basic machines that can help determine your body fat percentage. For about $35, I purchased a hand-held body fat monitor. Doctors and other professionals probably have more exact ways to measure, but for my needs, this little machine seems to work great.

You hold the machine by both hands at an arms' length away from your body and push the start button. In 5-10 seconds, your current body fat percentage displays. Quick and simple!


For what it's worth, my initial measurement calculations of 24-26% body fat actually proved to be fairly accurate. I'm in the "normal" range for a woman in her 30s, though I would like to move more into the "lean/fit" category (closer to 20-22%). It's handy to be able to track both my weight and my body fat percentage as I see how my body changes and responds to diet and exercise. The adventure continues....

Crunch Time

It's crunch time!


As I was getting into my car from the gym last night, it occurred to me that today was the beginning of March...which means my (self-imposed) fitness deadline is quickly approaching. By March 11, I was supposed to have dropped a couple of pounds and reduced my body fat percentage. I haven't taken my measurements lately, so I can't speak for the percentage part, but I know that my weight is not where it's supposed to be (or, at least, where I want it to be).


Given that I'm down to 11 days, I realize that it may be too late to fully meet my weight loss goal, but I'm still going to try to get as close as possible. (I work better under pressure anyways!) Time to recapture my determination and make smart decisions. Let's do this!

Skinny Fat

I've recently discovered the concept of "skinny fat." There are a number of articles online that describe what skinny fat is and what goes into it, but it's basically this -- by weight standards and BMI, you appear to be healthy, but you still have a high body fat percentage. In other words, you look great in clothes, but as you begin to peel off the layers (read: bathing suits!), things aren't as fit and trim as you might think (or hope for!).


Unfortunately, I've come to realize that I fall into the category of skinny fat (or at least, it wouldn't take much to get there). I don't know that I've been skinny fat for the duration of my years on maintenance, but I think I've drifted that way over the past year or two. I suspect that I've reached this point for a number of reasons -- my eating habits have gotten a little lax lately and, though I've been going to the gym, a good chunk of the past year was spent focusing on running (to train for my first 5K last June). While there's nothing wrong with running (and cardio in general), my downfall was that I stopped weight training in lieu of spending more of my gym time on the treadmill. As I now realize, weight training is one of the keys to being fit, instead of just skinny. Without pushing and developing your muscles, the flab stays flabby.


And so, that's where I am today. Seeking to turn my skinny body into a fit one. As best as I can tell through my very un-scientific Google search for online body fat percentage calculators, I seem to have approximately 24-26% body fat, which I don't think is horrible but leaves room for improvement. I'm also currently about 3 pounds heavier than my initial goal weight that I set when first losing weight. 


That said, my new goal is this: in 6 weeks (March 11), I will be celebrating my four-year anniversary of reaching my WW goal weight. Between now and then, I would like to 1) reduce my body fat percentage (that is, tone up from where I am now) and 2) return to my goal weight. While those two goals can actually work against each other (muscle weighs more than fat), I think they are reasonable goals. I'll be able to measure goal number 1 through body fat percentage and body measurements; goal 2 will be tracked through my home scale. I'll keep you posted on my progress!