How accurate is the measurem"∏ent of body fat scale? ™ Simple answers are simplyβ ©ε inaccurate.

In fact, you can't r→§ ely on any body fat test to •∞≈♠track fat loss and muscle growth. ∑‌Using the results to g★♥ δuide your training and dietary decisi✘‍©∞ons may lead you completely in t>λ∏→he wrong direction. I'l↑←±l explain why.

First of all, I want to step ba'≈'ck and explain why I do™∑>n't believe any intelligent b$®≥βody fat scale tests body faγ✔§t.

What intelligent body fat≤β scale is tested accuratelγ™y?

Without a body fat test, you c ±↕an measure your fat content with ✘α↓either an intelligent fat scale or a sk∑ ​≠in fold caliper. The only way↓' to measure body fat is ∑≈α‌to peel it off, stand on an intellig¥σ≥₩ent body fat scale, and then§ " weigh it. Although this method i>♦≥>s very accurate, in orde✔αr to achieve it, you Ω must be dead set. To explain James Kri>×ging, a founder of gravimetry, thγγ₩✔e body fat test is not a me✔®∑asurement, but a prediction. A©&nd, like economists,Like the ←'↕ wisdom of stock market analysts and$σ∏ football experts, many predictions ®♣∞‌will prove wrong.

When weather forecasters give you fore‌$♠casts, they don't measur←♦e the weather, "Kr↑€ig explained. "They are f σ"γorecasting the weather. That&δ✔→±#39;s exactly what happens when you ha>↔±☆ve a fat test in your body.

We are using an agent fat → scale to predict your body fat leΩπvels, not to measure them. Jα↔ ust as weather forecasters can"★≠9;t predict the weather 1σσ±•00% accurately, we can't pr✘>→™edict your body fat level 100% accurat ∞₹ely.

How does a body fat scale≤β work?

Intelligent body fat scales are one of≠" the most commonly used δ₽δmethods to measure bod§&y fat, mainly because they are easα'<y to use. Some devicσ es can even connect to you§₽↕r computer and generate aλ← large number of graphics, charts and gβ★εraphs. Although it may seem very scient₹$ific and official, mos✔♦δt of the information is uselσ♠ess. The body fat scale uses ​≠a method called bioelectricalγδ☆ impedance (BIA) to estimate your body↕÷™♥ composition. They run a sligh∏‌t current through your body, measureγ♣↑β the resistance (or i$$mpedance) of the current, and then  ✔£σuse this information to estimat÷'¥e your body fat percent> age.

What is the accuracy of body mea≠✘×≥surements by fat scales?

Most studies have shown that body fat ​δ →measured by an agent fat scale is n¶₽±ot enough to track cha←πnges in body composit£ ion over time. In fact, you can lo♣↔↓se fat and increase muscle in a fe>©±βw months, but the body fat s ✘ ✔cale can also scale t£βhe body fat scale, which may indic δ←ate that your percentage of body fat &σhas increased.

For example, when a gro​π€up of feet are standing on a fat scale,→> the current will move from o↔♥±ne leg up and down to the other. So you✘‌¥ really only measure how fat your legs & are. The change of hydrationφδ state will also have a significant imπδpact on the results.Ω∞ In fact, the fat scale BIA seems to i×∑​nterpret changes in body water<★™ as changes in fat cδε>♦ontent. If you are dehydrated, the✘∑♠ BIA device on the fat scale wδ≠ ₽ill assume that you have lost fα∑at. If you have enough wate✘©r, it will think you have increased faβ'₹t.

The type of training you¥♦ perform also affects b§<π<ody moisture. Among a group‌←₹ of men who used strength training t'>™☆o lose weight, changes in body fat ∑↑measured by underwater weighing↕©∞♦ and fat scales were quite reas>β±onable. But among those who € ‍≥use cardiovascular exercise  &σ‍to lose weight, the fat scale undeδ↑restimates fat loss ←±and overestimates fat-free loss. This¥∏™÷ difference seems to be due to the sys<εtemic water changes caused by increas✔♠ed plasma volume, which is aδσΩ₹n adaptive change in cardio£↑δvascular training. The argument♦λ£∞ in support of fat scale‌≥↓ testing is that even if a g®σ→•iven test is inaccurate, at least®∞₽ it is consistent.

In other words, it doesn't mat✘ ₽ ter if the fat scale ₽βσtests body fat "out"☆×↔ here or there. As long φ∏₽as it's always inaccurate, you ♦β<can use it to track your progress. ✔♣The problem with this idea is • that changes in body weig÷€σ ht lead to changes in ti ↕ssue density. Different types of train€↕βing also have different effects on the ×βdensity and composition of fat-free ♣€★mass. How do fat scales test, ×★≈but body fat scales mistakenl↑¥y assume that the densiti≈ ✘es of various tissues are the same b£ ≈etween people and that they remain t§αhe same as you lose w✘δ'eight over time? In other worΩ¥↑ds, the extent to which body fa±δ‌↔t tests "flow out" will c‌ "hange over time. It iε‌s not only inaccurate, but also ÷®inconsistent and inaccurate.φ£↕

Is an intelligent body fat ←α™scale accurate for weig₽‌✔↓ht measurement?

When researchers tested the "∑β€body fat scale with a fat scale, th↑< ™e results were not impressive£★δ. In one study, researchers from Maastβ÷richt University observed changes iφ"©n body composition in a gro ↓up of male bodybuilders. Using fat ™  scales, they compared se∞β veral body fat tests >¥ - including bioelectrical imp↓πedance, techniques us₩δ☆ed in intelligent fat scales and≠ ≈ so-called four-compartment mode→↔♦​ls. The 4-compartment model is curren ​tly the gold standard  •☆for predicting body composition β<and is the benchmark for compariΩα¥ng other body fat tests£← →.

The bioelectrical impedance electro>©nic timing of fat scale λ>©is inaccurate in all metho&₹↕ds. In fact, the error rate is  σ‍about 5%. Suppose you step on a×←☆λ body fat scale and your ≤&body fat percentage reaches 20%. You π←eat well, train for months, and lo€¶©se 15% of your body fat. But when  ↔you take another test again, your body©φ weight indicates that you∑≥¶r percentage of body fat is still 2<→€∏0%. The same is true o♥•f muscle growth. In a few ' months, you can get 5-6 pounds (↔€ about 2-3 kilograms) of m™©uscle. But the fact that th≤€e body fat scale shows your fat scal♠→♠≠es may indicate that you don't✘∏® have any muscle at "λβ&all.

You get the impression that what ₽×↓ever you do to produce the >se results doesn't work, but ↔¥π it does. And you risk giv>∞€ing up the training and nutrit∑λσion programs that are in operat≈ ion and replacing them wit©₩←h less efficient ones. I worked wit₽≈h people who lost weight → and gained strength in a few mont©★δ hs. They are stronger. Their c±↔×↑lothes are better pack↑↑ed. They look better in the mirr<φor.

But the body fat scale says their β‍percentage of fat has actually inc™Ωreased. This makes them feel that all​β‌ε their hard work is futile, that i★λ©♦s their confidence in technoβ↑δ≈logy, they prefer to believe iε✔•n machines rather than th ♥∏£eir eyes to show them.

Final thoughts

The purpose of an intel☆∑★ligent body fat scale tπ≠☆♠est is to let you know when to ach☆Ωieve a specific goal (such as a≥'≥  specific percentage of body f©♦∏at), what you should or shouldn't d'뙀o, and to attract people ★←≥$who need an intelligent body fat scaφα>le to estimate how fat they are¶✔¥☆.