You can determine if you are overweight by assessing your body composition. The book "Physiology of Sport and Exercise" defines body composition as the body's chemical composition that is made up of two components: fat mass and fat-free mass. Assessing your body composition is helpful for establishing and maintaining a healthy body weight in order to decrease your risk for developing a variety of chronic diseases.
Defining Overweight
The terms overweight, overfat and obesity are often used interchangeably. The American College of Sports Medicine, ACSM, defines overweight as a deviation in body weight from some standard or "ideal" weight in relation to height. Overweight status is usually 20 percent above the ideal weight or the set standard. If you are classified as overweight it does not always mean that you are overfat and at risk for developing a chronic disease. Obesity is defined by a having surplus of fat tissue resulting from excessive energy intake relative to energy expenditure, according to the ACSM. Men with more than 25 percent body fat and women with more than 35 percent of body fat are considered obese.
Body Mass Index
Body Mass Index, or BMI, is a common method used to determine disease risk. BMI assesses your weight in relation to your height. BMI does not determine the relationship between fat mass and fat-free mass. BMI is calculated by dividing your weight in kilograms to your height in meters, squared, explains ACSM. The resulting number is then classified on a standard BMI chart. Having a BMI less than 18.5 is underweight; BMI between 18.5 to 24.9 is normal or ideal; BMI between 25.0 to 29.9 is overweight; BMI of 30 or more is obese, says ACSM. A link to an online BMI calculator is in the Resources section.
Waist-To-Hip Ratio
Waist-to-Hip ratio is another method of assessing your body composition. It compares the circumference of your waist to the circumference of your hips. The American College of Sports Medicine states that this ratio represents the distribution of body weight on an individual. Body weight distribution is a predictor of the health risks associated with obesity. The ACSM says that if you carry more fat around your midsection, you are at an increased risk of developing chronic diseases such as hypertension, type 2 diabetes and heart disease.
Circumferences
Measuring the circumference of various parts of your body is a common method used to assess your body composition. The American College of Sports Medicine states that circumference measurements are a simple method for showing size changes over time. Circumference size is not directly related to body fat and although it is simple measure and calculate, it is not as accurate as skinfold measurements. This method should be used as more of a comparison tool over a long time instead in using it as an accurate measurement of body composition.
Skinfold Testing
Skinfold testing is one of the most accurate methods of determining body fat percentage when it is performed correctly, says the American College of Sports Medicine. It is assessed by selecting three to seven sites on the body and grasping the skin fold away from the body and measuring it with calipers. This test should be performed by a trained professional. Once the measurements have been taken, the numbers are calculated with the appropriate equation for the individual being assessed and the body fat percentage is determined.
References
- "Physiology of Sport and Exercise"; Wilmore, Costill; 2004
- "ACSM's Health-Related Physical Fitness Assessment Manual"; Amercian College of Sports Medicine; 2004
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