Do you know how to use body fat scale correctly and let it help you manage your body? Now let me tell you how it works and the notifications to use it correctly.
Body fat scale measurement principle:
At present, almost all body fat scales on the market are through BIA bioelectrical impedance measurement methods. Human muscles and other tissues can conduct electricity. The body fat scale uses electrodes to contact the skin to measure the conductivity, and then infer the proportions of water, fat, and muscle.
The following factors affect body fat rate and weight:
1. Water: Under normal circumstances, the body water content of men is 60%, and that of women is slightly lower, 50-55%. 45% or less is low. It is recommended to drink water in moderation, strengthen exercise (because muscles are hydrophilic) to increase muscle mass, and maintain normal metabolism.
2. Body mass index BMI = weight/height squared (international unit kg/㎡), BMI: For adults, a BMI of 18.5-23.9 is normal; 23.9-27.9 is overweight, and greater than 27.9 is obese (overweight and obesity are usually accompanied by three highs). Less than 18.5 is thin, usually accompanied by malnutrition and low immunity.
3. Basal metabolic rate: generally higher in the morning than in the evening, in men than in women, and in young people than in the elderly.
4. Fat rate: refers to the proportion of adipose tissue in body composition. Measuring fat percentage is a better indicator of our body's fat level (obesity) than simply measuring body weight.
5. Body fat percentage = 1.2×BMI+0.23×age - 5.4 - 10.8×gender (1 for male, 0 for female)
Analyze the reasons for the changes in the data of the body fat scale:
(This is important, I think the key point is to know the reason why I am fat)
1. The weight increases and the body fat rate decreases: it means that some of your fat is converted into muscle, and the muscle density is greater than the fat, which leads to weight gain. This is exactly what we want to lose fat, which means that you have lost fat;
2. Weight gain and body fat rate increase: it means that you have eaten too much recently, and your total calorie intake exceeds the standard, which is generally caused by eating too much dietary fat or staple food;
3. The weight and water drop, and the body fat rate increases: it means that you are likely to be on a diet, because although the weight is lighter, the loss is water but not fat;
4. The basal metabolic rate is reduced and the protein content is not up to the standard: it means that you have too little exercise and little protein intake. It is recommended to exercise more and supplement more protein to increase muscle and improve basal metabolism.
Scitific method to lose fat is better to have a body fat scale and there is no great use to always stare at the weight.
Precautions for the use of body fat scales:
1. Try to ensure that the physical state of each measurement is similar: generally, the measurement accuracy is best on an empty stomach after defecation in the morning. Because the indoor temperature, the amount of food and water, before and after exercise, etc. will have a greater impact on the data.
2. Don’t measure every day, it’s easy to interfere with your emotions. It’s better to measure once every 3 days or a week. Although the body fat scale is not particularly accurate, you should look at the amount and trend of data changes over a period of time (for example, the overall change in muscles in one month is increase) to prove an effect of fitness or weight loss is still good.
Okay, it's all for today. Do you get it? Now get a
body fat scale first ! Next time, I will share how to lose fat according to the measurement data. See you!
