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While they’re not the most accurate method in the world, calipers, which are used by pinching the excess fat on the various parts of your body, can at least help you compare your progress to your previous measurements.
Body Fat Scale
It’s pretty common these days for scales to come with a body fat reader, which uses bioelectrical impedance to estimate your body weight. Again, this isn’t the most accurate, but it can be a useful data point.
Photo Comparison
While it won’t be particularly useful for tracking changes week to week, you can compare your photographs every few months or so to the following chart to estimate your body fat percentage.
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@active_weightloss for Free Daily Weight Loss Tips and much much more!! 
. Listen, I completely understand that seeing your weight fluctuate can mess with your mind. Some days it drops, some days it doesnβt budge, and on other it shoots up a few pounds.β£ β£ It can be so frustrating. Especially when you know FOR SURE that you are doing all the right things to make it decrease consistently day by day. Unfortunately, our bodies donβt work that way. We donβt live in a vacuum, therefore we canβt control what our weight does. There are so many variables that factor in to if we gain our lose. What we ate the previous day, our stress levels, hydration, sleep, hormones, digestion, etc. ALL will impact the number you see.β£ β£ While the scale can be ONE way to measure progress, itβs certainly not the most reliable tool. Mostly because our weight can so easily fluctuate and often it has nothing to do with the rate at which we are losing fat.β£ β£ So no need to smash it with a hammer or throw it in the trash. Instead, focus on there being a downward trend over time instead of worrying about what the numbers are doing on a day to day basis.β£ β£ And along with that, use these other markers to gauge what is really going on. Are your clothes fitting better? Circumference measurements decreasing? Do you or other people notice a difference in your appearance? Do you feel more energetic? Are you gaining strength and having better workouts? And perhaps more important, is your mindset shifting? Are you more consistent and do you have an easier time getting back on track when you slip up? Are you speaking more kindly to yourself?β£ β£ These are all solid indicators that you are on the right track.β£ β£ The scale can be deceiving. And I have seen cases where someone loses very few pounds but ends up looking completely different when all is said and done. But by stressing out and getting discouraged, you taking away from appreciating the progress you ARE making and are more likely to give up to soon.β£ β£ Keep going and donβt give up, no matter what the scale says. By @marcinevinWaist-To-Hip Ratio
This is a calculation similar to BMI, but instead of dividing your weight by your height, it divides your waist by your hips. Essentially, it measures your belly fat, which is a more accurate way of determining your cardiovascular health and your risk for hypertension.
Body Fat Percentage
A healthy body fat percentage for men is 14-24% and for women, it’s 21-31%. Higher body fat levels put you at risk for developing cardiovascular diseases and diabetes. Skinny people can have issues with body fat that the scale and BMI alone won’t tell them. You can measure body fat with some home scales or you can look online for how to measure body fat with skinfold calipers.
Lean Muscle Mass Percentage
Beginning in your 30s you start losing muscle mass and function, especially if you live a sedentary lifestyle. Lower muscle masses decrease your strength and you’re more at risk for developing injuries. To measure muscle mass you can use a body fat scale.
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]]>The body fat percentage for men and women is not the same. In other words, ladies do have higher numbers, even when they are very fit because they need it for their bodies to properly function. These numbers help with the good health of the reproductive system. If your numbers are 21-33% when you’re 20-39 years, that sounds great. In the next two decades, the scale goes from 23% to 35%. And finally, from 60 to 79 years, these numbers should be between 24% and 36%.
For men, you will notice that the numbers go significantly lower. From 20 to 39 years your body fat percentage should be between 8% and 20%. During the following two decades you can vary from 11% to 22%. And, men from 60 to 75 years can vary 13% to 25% body fat.
Lower and higher levels of body fat can be dangerous, so with a proper lifestyle, a healthy diet, and a good fitness regimen you’ll be able to keep them normal.
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