Overview
If you’re fighting the battle of the bulge, you need to remember a simple phrase: body composition. Simply put, that’s the ratio of lean muscle mass to fat in your body. And it’s valuable information if you’re trying not just to lose weight, but to be as healthy as you can be. A reliable home scale that measures body fat can help you judge whether you’re in the “fit and healthy” range, or whether you could be headed for trouble.
How It Works
A body fat scale typically works by using a mild electrical current. Fat is more dense than muscle, so the electrical current meets more resistance in body fat than in lean muscle. Based on density readings and the settings you provide–athletic profile, sex, age, weight–the scale predicts the amount of body fat you have. They’re easy to use and convenient: you can do it yourself in the comfort and privacy of your own home, as opposed to visiting a gym or professional sports lab.
Features
If you’re shopping for a home body fat scale, look for memory features that will store your information, along with other users in the household. And if you’re athletic and muscular, make sure there is an “athlete” setting for a more accurate reading. Some pricier models even measure resting metabolism and “visceral” body fat–abdominal fat considered a greater health risk than subcutaneous or lower body fat.
Advice for Use
Body fat scales are notoriously fickle: in a Consumer Reports’ study, the scales tested were accurate only 80 percent of the time. Sometimes the scales measured too high and sometimes too low; however, they did tend to be consistent one way or the other. So if you use it consistently, it can still be a great tool for tracking your progress.
To use your scale, consistency is key: weigh yourself at the same time each day, drink the same amount of water one hour before, and undress completely each time. And don’t weigh yourself as soon as you wake up or right after exercise–fat has less water than muscle, so if you are dehydrated, your body fat reading will be abnormally high.
Other Options
There are other ways to measure body fat: Body mass index (BMI), skinfold calipers, DEXA scans and hydrostatic (underwater) testing are a few options. Each has its pros and cons: a DEXA scan is expensive but extremely accurate; skinfold calipers require knowledge and consistent use. It might be advisable to have a tested fitness professional use one of these more accurate testing methods to get a baseline number, so you can see how your home scale compares. At that point, you can track your fat loss progress accurately on your own.
Considerations
While not perfect, home body fat scales can help you stay motivated and track your progress to a leaner, lighter you. Weight alone will only tell you so much–it’s the ratio of muscle to fat that will tell you whether you’re “skinny fat” or on the track to good health.
About this Author
Writing and fitness are Dana Green’s two passions. Based in Montana, she has worked as a newspaper reporter and freelance writer for the last 10 years. She is also a NSCA-certified personal trainer and wellness coach. Green is currently the fitness columnist for “Healthy Montana”; she has also written for Kashi and “Flathead Living” magazine.
