Weight loss or weight gain can be assessed if you could determine the waist to hip ratio and body mass index (BMI) before and after the weight loss program. Unless you follow a proper procedure in the determination of either of them you will not be able to make a proper assessment of your status.
In considering your best options to lose weight you will need to know more about your body. Your body composition can be tested using your body mass index and the waist to hip ratio.
The body mass index tells you that your body weight is in the normal range, overweight range or in the obese range. It gives you an estimate of how fat you are.It tells you there is a need to lose weight or maintain your current weight.You will also get an idea of your requirement for exercise to lose belly fat. Waist to hip ratio points to where the excess fat is distributed, specifically in the waist or in the abdomen
Determination of your waist to hip ratio.
Step 1.You should stand straight with your feet close together and well relaxed.
Step 2. Using a cloth measuring tape measure the circumference of the narrowest part of your belly above the belly button but remember to keep the tape horizontal. It’s important that you remain relaxed without holding your breath.
Step 3. A Common source of error in this measurement is pulling the measuring tape to the extent that there is compression of the skin. This should not be done. The circumference should be to the closest ¼ inch.
Step 4.The next step in determining waist to hip ratio is to measure the circumference around your hips. You should look for widest point of your hips and buttocks. You will find the widest point to be around the buttocks. Using a cloth measuring tape measure your hip circumference at the widest point. The tape should not be pulled tightly during the measurement. The waist circumference should be recorded to the closest ¼ inch.
Step 5. Using a calculator divide the circumference of the waist by your circumference of the hip. The number you obtain is your waist to hip ratio. This number is used to estimate the distribution of fat in the body and the success of your weight loss program.
If you are a man, you have the desirable distribution of fat if your waist to hip ratio is less than 0.9. However if you are middle-aged woman or are elderly your desirable waist-to-hip ratio, which reflects a desirable fat distribution, should be less than 0.8. If it is greater than this you should consider participating in a weight loss or fat loss activity.This is one of the quick weight loss tips you should not ignore. It calls for your action.
Determination of your body mass index
You should know your body mass index before you enroll or participate in a weight loss program as it could be used for evaluation of your success in the undertaking.
You will need to determine your height and your weight. You could begin with determination of your height. Step 1: You will should have a cloth measuring tape that measures in centimetres, a sharpened pencil; a ruler or any other horizontal bar to help you to establish the tip of the head.
Step 2: Take off your shoes and stand on uncarpeted floor against a clear wall that has no decorations with your feet close together with heels touching the wall.
Step 3: In this step you should ensure that you stand erect without slumping or, bending your knees. You should look Straight ahead with your eyes parallel to the floor with your, upper back and heels touching the wall.
Step 4: The ruler should be to establish the tip of the head Your friend can apply a little pressure on the hair so that you can establish the distance from the floor to the tip of the head.
Step 6: The person should use a pencil to mark a point on the wall that corresponds to the tip of the head. The best way is to draw a short horizontal line. You should not move as your friend is drawing this line
Step 5: Now you can measure the distance from the floor to the mark on the wall using a measuring tape to the nearest 0.5 cm. The measuring tape should be held straight and should not be twisted but should be held in a straight vertical line.
Step 6. Determine your weight in kilograms preferably without shoes or heavy dressing
Step 7a. Calculate the body mass index (BMI) as follows:
BMI = Weight in Kilograms/ (height in metres) x (height in metres)
Step 7b. If you started with weight in pounds and your height was in inches BMI can be calculated as follows:
BMI = Weight in pounds x (704.5)/ (your height in inches) x (your height in inches)
After calculating your BMI you should be able to determine whether your weight is in the healthy weight range Healthy weight BMI of 19 – 24.9 Overweight BMI 25 – 29.9 Obese BMI of 30 and above
You you will need to lose weight if your BMI is greater than 24.9 unless you are a body builder. If your BMI is greater than 24.9 and your waist to hip ratio is greater than 0.9 consider starting on proper diet and exercise to lose belly fat.