Читать книгу Intermittent Fasting For Dummies - Janet Bond Brill - Страница 38

You can also estimate your percent body fat yourself using a tape measure. Just follow these easy steps to get your percent body fat estimate:

1 Measure the circumference of your waist (at the narrowest point), hips (at the widest point) and neck (at the narrowest point).

2 Take the measurements twice and follow the same guidelines that I discuss in the “Gauging your inches to link your weight and health” for measuring your waist.

3 To calculate your body fat percentage, go to the online calculator (http://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy), enter your gender, weight, height, and your measurements.Voila. Your percent body fat estimate.

Here is an example using Debbie from the earlier “Guesstimating accurately” section:

Debbie is a female, weighs 150 pounds, and is 5-5. Her waist is 35 inches, her hips measure 38 inches, and her neck is 12 inches. According to the U.S. Navy formula, her body fat percentage is 36 percent. By referring to Figure 2-2 and using her age (50), you can see that Debbie’s body fat percentage puts her in the overweight range — meaning her weight could put her at risk for numerous health problems.

If you determine that you’re not happy with the category you’re in, then you can use that info as another means to motivate yourself to exercise and stick to your intermittent fasting plan.

© John Wiley & Sons, Inc.

FIGURE 2-2: Percent body fat categories.