Body Mass Index (BMI)

The body mass index, or BMI, is thought to be one of the best ways of calculating body fat. Unfortunately, BMI is not at all a reliable source of calculation for one's body fat. While it is a good procedure to calculate the risk assessment for the general population and is a better tool to use than height-weight tables, BMI is ideal for judging your overall health. If you have a high BMI, chances are that you are not in very good health. A high BMI also means that you are at an increased risk for some major degenerative diseases. BMI is calculated using the following weight loss formula:

BMI = Body mass in kilograms ÷ (Height x Height in meters)

To give a fair idea, a BMI score of less than 18.5 means that you are underweight; ideally, a normal weighing person should have a BMI score of 18.5 to 24.9. A score of overweight is in the range of 25.0 to 29.9, and anything above this figure indicates that you fall into the obese category and are at an increased risk for major diseases.

Do remember that BMI does not give accurate results for athletes because it does not make any allowances for the body's muscular development. Elderly people and growing children should also avoid using BMI as a method of calculating body fat. Overall, do remember that BMI does not calculate body fat.

Girth Measurements

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This is another method which has been in use for several years now. Being the most economical method, in that you do not need anything except for a measuring tape to calculate your body fat, girth measurements do give a slightly better idea of your body fat. However, girth measurements become unreliable for people who are excessively underweight or overweight, and for athletes. Even if you do not fall into these categories, the accuracy rate for girth measurements are still incorrect by about 4%.

Digital Scales

Being the most accurate method of calculating body fat, digital scales measure the amount of body fat through a process called bioelectrical impedance analysis or BIA. The process basically times the speed that electricity travels through you. The longer the time taken, the higher your body fat percentage is.

The scale works in the following manner: A low-level electric current is passed through your body. Your feet act as the positive and negative electrodes. The current faces the different levels of resistance or impedance, from fat versus muscle in the body. This impedance is measured by the scale, and combined together with factors such as your age, sex, and height, and calculates your BMI. This measurement is not only much more accurate than your normally calculated BMI, but it will also give you a fair idea about how much fat you need to lose.

While there are a lot of methods of measuring your body fat, trying talking to your physician to get proper guidance on the method suitable to you is the right way to embark on your weight loss program.

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If you want to read more about the importance of "good fats", or polyunsaturated fatty acids, please go to: "Omega 3 and Weight Loss"