Calipers - A Valuable Weight Loss Tool

Importance Of Taking Measurements For Weight Loss

Millions of people embark on weight loss journeys each year, some succeed but most fail. Everyone is different so different diets and approaches work for different people. Out of all people who lose weight, 90% of them monitor their progress. By monitoring progress, you can tell if what you are doing is working. The number can be used as a motivator but unfortunately, it can also work as a de-motivator. For this reason, accurate and correct monitoring of weight loss is crucial to losing and maintaining a healthy weight.

What Measurement Is Important

In aiming for a healthy weight we need to determine the best way to measure this. In terms of looking good in the long term whilst at the same time being healthy, full of energy and avoiding many diseases, the amount of fat that makes up our total weight is the key i.e. our fat percentage.

You can lose weight that doesn't comprise of fat. This will not look very healthy since muscle and other mass that makes us look good is being lost. Most importantly, you will not feel very healthy and increase your risk of disease.

Scales Can Ruin Your Weight loss

When you realize that weight alone is not a proper indicator of fat loss, then you can understand one very important and often overlooked fact

Scales are misleading!

The most common method of measuring fat loss has been the humble home scales and as we all know, that measures our total weight. When using household scales, the number does not represent fat lose. The number on your scales can be useless and an incorrect, creating havoc to your weight loss efforts. When you step on the scales and look at how much you weigh, remember this

• A decrease in total weight can be a loss of muscle and water
• A decrease in total weight does not mean fat has been lost. In fact, fat could have gained
• An increase in total weight does not mean fat has increased. In fact, some fat loss may have occurred
• An increase in total weight can be due to increased muscle and water retention
• No change in total weight does not mean that fat levels have remained unchanged
• No change in total weight could be a result of fat, muscle, water etc changing simultaneously so that weight remains constant

Best Methods Of Measuring Fat Percentage

So, now that we have established that total weight and the scales are bad for monitoring your weight loss, what is good?

• Fat percentage scales - sends electrical currents through your body (harmless and pain free) to determine fat percentage. Scales such as those by Tanita offers this feature however these type of scales cost well over $100
• Calipers - Measures fat percentage based on a measurement taken from the supralliac skinfold just above the hip

Why Use Calipers - The Benefits

• Weight and portability
  • Scales are heavy, large and won't fit in your bag
  • Accumeasure Calipers weigh several grams and are small
• Price
  • Scales vary in price, performance and accuracy
  • The more reliable and reputable scales are the Tanita range which cost hundreds of dollars
  • Calipers on the other hand are cheap, about the same price as two cocktails
• Ease of use
  • Scales require some user input but are otherwise straight forward
  • Follow the instructions for Calipers and learning curve is small
• Discrete
  • You can use scales in the privacy of your home
  • Calipers can be used anywhere you wish to take them in private
• Accuracy
  • Scales rely on estimations based on electrical impedance. Time of day, food intake, water intake amongst other factors affect the readings
  • Calipers take a more consistent direct reading of a specific skinfold of fat. Multiple measurements are still recommended

How To Use Calipers

• Ensure the slide member (below the mm reading) is slid all the way to the right
• Find position for pinching about an inch above the right hipbone - this is called the suprailliac skinfold
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• Pinch suprailliac skinfold with left thumb and index
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• Hold calipers so that thumb is placed on the "press" lever and 2 fingers on the other side
• Place jaws of calipers over the skinfold about the middle and press until the lever snaps/clicks into position
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• The reading is taken from the position indicator by the slide member
• Return slide member to the far right and repeat measurements approx. 3 times until they are consistent