This number is then used to estimate body composition. Hydrostatic weighing is an incredibly accurate technique for measuring body composition. The technique uses tried and true variables that feature a low percentage of error. For that reason, many experts refer to hydrostatic weighing as the gold standard for measuring body composition. As a result, this method can be a bit inconvenient. Subjects also have to forcefully exhale as much air out of their lungs as possible to reduce potential for error and sit submerged completely underwater.
This might be uncomfortable for some individuals. Think X-rays only detect broken bones? And experts use it to calculate bone mineral density alongside body composition. Participants lie still on a table while a machine arm passes over their entire body. This arm emits a high- and a low-energy X-ray beam. By measuring the absorption of each beam into parts of the body, technicians can get readings for bone mineral density, lean body mass and fat mass. Also, because the machine scans body parts individually, the test can also break down body composition per limb.
That means you can confirm suspicions that your right leg is indeed just a bit stronger than your left. Like hydrostatic weighing, DEXA scans are incredibly accurate at measuring body composition. Whereas hydrostatic weighing involves dunking under the water, a DEXA scan simply involves lying on a table for a few quick, dry and painless minutes.
Getting a DEXA scan usually involves making an appointment with a medical professional. The high level of accuracy also comes at a relatively high price tag which will vary by location compared to other methods. Air-displacement plethysmography is actually very similar to underwater weighing.
The shape and size of the machine used in this technique, which typically resembles an egg, makes it accommodating for almost any age, shape and size. While commercial machines might pop up at select high-level training facilities, locating one near you might be difficult.
Several brands offer at-home devices that scan your body, take circumference measurements of different body parts and then track your body fat via a corresponding app.
Many can also tell you your muscle mass. It also comes with a turntable to read your weight and provide a degree body view. You can find these machines in several LA Fitness locations, most commonly in California.
Styku is another body mapping machine, offering similar readings. Body shape varies from person to person, and the shape of your body provides information about your body fat 4.
For men, the circumferences of the neck and waist are used in this equation. For women, the circumference of the hips is also included 5. Using body circumferences to estimate body fat is quick and easy. However, the accuracy of this method can vary widely and is not considered an ideal method of measuring body fat percentage.
As the name implies, DXA uses X-rays of two different energies to estimate your body fat percentage 6. During a DXA scan, you lie on your back for approximately 10 minutes while an X-ray scans over you. The amount of radiation from a DXA scan is very low. DXA is also used to assess bone density and provides detailed information about the bone, lean mass and fat in separate body regions arms, legs and torso 8.
DXA is more accurate than many other methods of assessing body fat percentage. This method, also known as underwater weighing or hydrodensitometry, estimates your body composition based on its density 9. This technique weighs you while submerged under water after exhaling as much air as possible from your lungs. You are also weighed while you are on dry land, and the amount of air left in your lungs after you exhale is estimated or measured. All of this information is entered into equations to determine the density of your body.
Hydrostatic weighing is an accurate way to assess your body fat. Similar to hydrostatic weighing, air displacement plethysmography ADP estimates your body fat percentage based on the density of your body 9. However, ADP uses air instead of water. The relationship between the volume and pressure of air allows this device to predict the density of your body You sit inside an egg-shaped chamber for several minutes while the pressure of the air inside the chamber is altered.
To obtain accurate measurements, you need to wear skin-tight clothing or a bathing suit during testing. It predicts your body fat with air rather than water. BIA devices detect how your body responds to small electrical currents. This is done by placing electrodes on your skin. Some electrodes send currents into your body, while others receive the signal after it has passed through your body tissues. Electrical currents move through muscle easier than fat due to the higher water content of muscle BIA devices work by sending small electrical currents through your body to see how easily they travel through your tissues.
Many different devices are available, although advanced devices produce more accurate results. BIS uses a much larger number of electrical currents than BIA, in addition to high and low frequencies, to mathematically predict your amount of body fluid However, similar to BIA, BIS uses the body fluid information it gathers to predict your body composition based on equations The accuracy of both of these methods depends on how similar you are to the people for whom these equations were developed However, BIS uses more electrical currents and processes the information differently.
These devices are placed on different parts of the body to estimate the body fat of those specific areas Because this device is placed directly on specific body regions, it has some similarities to skinfold calipers, although the technologies are very different. EIM injects electrical currents into small body regions. Portable devices are placed directly on different body parts to estimate the body fat percentage at those locations. More research is needed to establish the accuracy of this method.
For some devices, you stand on a rotating platform for several minutes while the sensors detect your body shape. Other devices use sensors that rotate around your body. In this way, 3-D body scanners are similar to circumference measurements. However, a greater amount of information is provided by a 3-D scanner The method uses information about your body shape to predict your body fat percentage. More information is needed about the accuracy of these methods.
Multi-compartment models are considered to be the most accurate method of body composition assessment 3 , These models split the body into three or more parts. The most common assessments are called 3-compartment and 4-compartment models.
These models require multiple tests to get estimates of body mass, body volume, body water and bone content Information from each of these methods is combined to build a more complete picture of the body and obtain the most accurate body fat percentage 21 , However, they involve multiple tests and are not typically available to the general public.
Some methods, such as skinfold measurements, circumference calculations and portable BIA devices, are inexpensive and allow you to be measured in your own home as frequently as you like. The devices can also be purchased online easily, such as on Amazon.
Most of the methods with highest accuracies are not available to use in your own home. If you want a more accurate assessment and are willing to pay for it, you could pursue a method with good accuracy like hydrostatic weighing, ADP or DXA. Assessing yourself the same way each time will reduce error rates and make it easier to tell if you are making progress. If you try several of these methods, you may receive different measures. Underwater weighing or tools like the BOD POD are the most accurate, but also the costliest unless insurance covers them.
Regardless of your body fat percentage, there are things you can do at home to maintain a healthy weight:. Does muscle really weigh more than fat? Belly fat is the most harmful fat in your body, linked to many diseases. Here are 6 simple ways to lose belly fat that are supported by science. Several natural foods and beverages have been shown to increase metabolism and promote fat loss. These 11 healthy foods can help you burn fat.
Visceral fat is located near vital organs like the liver and stomach. Find out about diagnosis, the complications it may cause, and more. Experts say you can reduce the amount of ultra-processed foods in your diet by cooking meals from scratch and sticking to a prewritten shopping list. Learn what the term "skinny fat" means, what causes it, what its health consequences are, and the risks it may introduce.
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Gastric sleeve and gastric bypass surgery…. Health Conditions Discover Plan Connect. Medically reviewed by Daniel Bubnis, M. BMI Takeaway We include products we think are useful for our readers. What is body fat? Tape measure. Body fat scale. Hydrostatic weight. Air displacement plethysmography. MRI or CT scans. Body fat percentage ranges. Body fat percentage versus BMI.
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