If you're reading this article, chances are that you may have a few pounds to lose or you're concerned with your weight. For years, the bathroom scale has been many people's best friend and enemy—sometimes at the same time. Now, there's a better and more accurate way to determine whether or not you're losing body fat and maintaining muscle for that leaner, fitter look. All it takes is a few simple items and five minutes.
Step 1
Lift your shirt or blouse high enough to expose your iliac crest. The iliac crest is the top portion of your hip bone and is easily felt. The measurement point is approximately 1 inch above and just to the right of the top of the iliac crest.
Step 2
Pull a small section of skin away from the iliac crest using your thumb and and index finger. The fat you're measuring is directly beneath the skin.
Step 3
Press open the calipers and position the ends directly adjacent to your index finger and thumb. Hold for several seconds and write the results down.
Step 4
Repeat the measurement using the calipers twice more. Some people find it helpful to make a mark the iliac crest with a pen to insure that they're taking measurements from the same location.
Step 5
Average the results of the three measurements. Refer to the body fat interpretation charts (see Resources), correlating your age with the average of the three skinfold measurements. That is your percent body fat.
Tips and Warnings
- The most important point is finding the top of the iliac crest. Make a mark with a pen at the top of the crest.
- Wait the same amount of time when taking each measurement.
Things You'll Need
- Skinfold calipers
- Reference chart
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