It is important to monitor and keep a check on your visible fat levels, especially if you are trying to maintain a healthy lifestyle.

High levels of visible fat are not only aesthetically displeasing, but they can also lead to health issues such as obesity, heart diseases, and diabetes.

Fortunately, there are techniques available that can help you measure your visible fat levels. Once you are aware of your current fat levels, you can then begin to implement strategies to get rid of that unwanted fat.

Technique 1: Waist-to-Hip Ratio

One of the most common techniques for measuring visible fat levels is the waist-to-hip ratio (WHR). This technique helps you determine the distribution of body fat, which is an important factor in assessing your overall health.

To calculate your WHR, you will need to take two measurements: your waist circumference and your hip circumference.

To measure your waist circumference, wrap a tape measure around your waist at your belly button level. Keep the tape snug but not tight, and make sure it is parallel to the floor.

To measure your hip circumference, wrap the same tape measure around the widest part of your hips, which is usually around your buttocks.

Once you have both measurements, divide your waist circumference by your hip circumference:.

WHR = Waist Circumference / Hip Circumference.

If your result is:.

Less than 0.8 (for women) or less than 1.0 (for men): You have a low risk of health issues related to high levels of visible fat.
Between 0.8-0.89 (for women) or between 1.0-0.99 (for men): You have an average risk of health issues related to high levels of visible fat.
Greater than 0.9 (for women) or greater than 1.0 (for men): You have a high risk of health issues related to high levels of visible fat.

Technique 2: Skinfold Thickness Test

The skinfold thickness test measures the thickness of the fat layer just below the skin’s surface. This test is performed using a special instrument called a caliper, which measures the thickness of skinfolds at specific parts of your body.

The most common areas for the skinfold thickness test are the triceps, biceps, subscapular, and suprailiac sites. These sites are chosen because they are easy to access and provide accurate measurements of body fat levels.

When performing a skinfold thickness test, you should follow these steps:.

Locate the site from which you want to take the measurement.
Pinch the skin and fat of that site using the caliper.
Hold the caliper steady and wait for the measurement to stabilize, which usually takes a few seconds.
Record the result in millimeters

After you have taken measurements from all the four sites, you can use a formula to calculate your overall body fat percentage:.

For men: % Body Fat = 495 / (1.0324 – 0.19077(log10(Waist – Neck)) + 0.15456(log10(Height))) – 450
For women: % Body Fat = 495 / (1.29579 – 0.35004(log10(Waist + Hip – Neck)) + 0.22100(log10(Height))) – 450

Where:.

Waist = Waist measurement in centimeters
Neck = Neck measurement in centimeters
Hip = Hip measurement in centimeters (for women only)
Height = Height in centimeters

If your results are:.

Less than 18.5%: You have a low percentage of body fat.
Between 18.5-24.9%: You have an average percentage of body fat.
Between 25-29.9%: You have a high percentage of body fat.
30% or higher: You have an extremely high percentage of body fat.

Technique 3: Bioelectrical Impedance Analysis (BIA)

Bioelectrical Impedance Analysis (BIA) is a technique that measures the resistance of body tissue to small electrical currents. This resistance value is used to determine the body’s composition, including fat and muscle mass.

BIA is a non-invasive and painless test that can be performed using a BIA machine. The machine sends a small electrical current through your body, and the resistance value is measured using electrodes attached to your hands, feet, or both.

The results of a BIA test will provide you with a percentage of body fat, muscle mass, and total body water.

To get the most accurate results, it is recommended that you avoid eating or drinking anything for at least four hours before the test, and avoid exercising for at least 12 hours before the test.

Tips to Get Rid of Visible Fat

Now that you have measured your visible fat levels, it’s time to get rid of that unwanted fat. Here are some tips to get you started:.

Eat a healthy diet: Focus on eating whole foods that are rich in nutrients and low in calories. Avoid processed and junk foods, and limit your intake of sugar, alcohol, and saturated fats.
Exercise regularly: Engage in at least 30 minutes of moderate-intensity exercise every day. This can include activities like brisk walking, jogging, cycling, or swimming.
Strength training: Incorporate strength training exercises like weight lifting, bodyweight exercises, or resistance band training into your routine. This will help build muscle mass and increase your metabolism.
Reduce stress: Chronic stress can lead to weight gain and increased body fat levels. Practice stress-reducing techniques like meditation, deep breathing, or yoga to help lower your stress levels.

Conclusion

Measuring your visible fat levels is an important step in maintaining a healthy lifestyle.

Techniques such as the waist-to-hip ratio, skinfold thickness test, and bioelectrical impedance analysis can all provide you with valuable information on your body fat levels. By incorporating a healthy diet and regular exercise into your daily routine, you can get rid of visible fat and improve your overall health.