To determine your overall level of health, don't just rely on the scale. Most people who begin a new weight loss regimen lose lean muscle mass in the beginning, tricking some into believing their efforts have paid off more than they actually have. Your BMI, waist measurement and body fat percentage are the most reliable at gauging your weight loss. Because body composition is different across sexes, certain measurements require different calculations for men and women.
Body Mass Index
Your body mass index is a measure of your weight in relation to your height. The BMI chart separates men and women into one of four categories: underweight, normal, overweight and obese. BMI calculations are the same for both sexes. To calculate your BMI, multiply your weight in pounds by your height in inches squared. Multiply the product by 703 to find your BMI.
Waist Circumference
Carrying excess weight around the midsection puts you at higher risk for developing obesity-related illness. Men with a waist circumference larger than 40 inches, and women with waist circumferences larger than 35 inches, are at an increased risk for conditions such as type 2 diabetes and high blood pressure. To find your waist circumference, wrap a measuring tape around the narrowest part of your waist. The tape should not be tight or constricting.
Body Fat Percentage
BMI does not measure your body fat percentage in relation to your weight. Athletes and those with muscular builds are more likely to have a BMI in the "overweight" or "obese" category, despite being in excellent shape. If you engage in regular moderate to intense exercise, extra muscle mass may be calculated as fat, despite an overall reduction of body fat. Use a body fat percentage calculator to gauge your actual weight loss. Men will need to know their height, weight, and neck and waist circumferences. Women will need to know their height, weight, and neck, hip and waist circumferences. According to the American Council on Exercise, an acceptable percentage of body fat is 25 percent to 31 percent for women and 18 percent to 25 percent for men.
Conclusions
To get the complete picture of your weight loss success, calculate your BMI and body fat percentage, and measure your waist circumference, once a week. As you gain lean muscle and burn fat, your BMI might remain the same, while your body fat percentage and waist measurement decrease.
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