How to calculate body fat loss?

If you are also running in a parade of weight gain or weight loss, then you must know the importance of routine measurements of body fat. There are many methods to calculate the fat content in the body. Now, which one is the best way to measure body fat? Answering this question is a knotty job.

1. Height- weight tables - These are the most commonly used and least reliable method. Standard height - weight tables do not provide accurate estimates as they do not take account of the body fat. A person can be overweight by the standard height-weight tables yet have a normal or below normal body fat content.

2. Densitometry - It involves measuring the density of the athlete's body weight. It is calculated by mass of body divided by body volume. The body mass is noted down by the weighing scale. The body volume by the hydrostatic weighing method, in which the body weight is calculated while body totally immersed in the water.

3. Body Mass Index - It is a frequently used standard to measure obesity. It is determined by dividing body weight in kilograms by the square of the body height in meters. WHO has given a classification for underweight, overweight and obesity. BMI values have been dividing into 5 categories: underweight- <18.5; normal- 18.5- 24.9; overweight- 25- 29.9; obese I- 30- 34.9; obese II- 35- 39.9; obese III- >40.

4. Skin fold Fat Thickness - It is done at one or more sites and using the values obtained to estimate body density, relative body fat or fat- free mass. Body calipers are required to estimate the body fat percentages. Calipers are spring loaded devices to measure body composition. The common sites to measure body fat are triceps, biceps, sub scapular, axilla, pectoral, thigh, abdominal, iliac crest and calves. It is a reliable, portable and inexpensive method. But, to perform these measurements an experienced examiner is needed.

5. Waist to hip ratio - It is the ratio between the narrowest part of the waist to the broadest part of the hip. According to the WHO, the ratio should not be more than 0.9 in men and 0.8 in women. Higher the ratio, higher the risk of heart diseases.

6. Bioelectric Impedance - It is a simple procedure that takes just 5 mins. to perform. The electrodes are attached to the body and an undetectable current is passed through the distal electrodes. Electrical conduction through the tissues between the electrodes depends on the water and electrolyte distribution in the tissues. Conductivity is much greater in the fat free mass than in the fat mass. Thus, the amount of current flow through the tissues reflects the relative amount of fat contained in that tissue.

7. Girth measurement - These measurements need a measuring tape. This is the most widely used method. But, it gives a rough estimate of body fat. Not a very promising method to perform on athletes. Common sites of girth measurement in the body are calves, thighs, hips, lower abs, waist, upper abs, chest, arms and forearms etc.

Other laboratory techniques to assess body fat are radiography, computed tomography, magnetic resonance imaging, neutron activation, hydrometry, total body electrical conductivity and infrared reactance. The BOD- POD and Body matrix are few of the recent instruments used in the body fat calculation.