I Tested 7 Body Fat Scales vs Dexa Scan–Here’s the MOST Accurate

Summary

This video tests eight different methods for measuring body fat to determine which is the most accurate and easiest to use. The creator compares methods like the Navy Body Method, skinfold tests, bioelectrical impedance scales, and even a DEXA scan, while also providing personal insights on each method’s accuracy, ease, and cost. The video highlights how body fat measurements can vary and emphasizes that progress tracking over time is often more important than focusing on a single reading. The creator also encourages viewers to think about how they look and feel rather than just the percentage.

Takeaways

• 😀 Body fat measurements are often sought by people aiming to lose fat, but many methods can be inaccurate.
• 😀 The Navy Body Method is simple, quick, and accurate within 3-4%, but is susceptible to user error, especially in waist measurement.
• 😀 Skin fold testing with calipers is a cost-effective option, though its accuracy can vary based on technique and experience.
• 😀 Bathroom scales that measure body fat use bioelectrical impedance analysis (BIA), which can have high error rates, especially in low-cost models.
• 😀 More expensive BIA devices, like the Omron Fat Loss Monitor, are more accurate but still carry a significant margin of error compared to gold standard methods.
• 😀 The InBody 270 provides a more precise reading through bioelectrical impedance and is commonly used in gyms, though it's less accessible due to the cost and need for travel.
• 😀 3D body scans using apps like Zozo Fit are interesting but may only offer a slightly more advanced version of the Navy Body Method, with limited accuracy.
• 😀 The Dexa scan is considered the gold standard for measuring body fat, but it is expensive, time-consuming, and can still deliver unexpected results.
• 😀 Despite being highly accurate, the Dexa scan may give results that are surprising or inconsistent with expectations, which can cause confusion.
• 😀 Progress pictures are the most accessible and cost-effective method for tracking body fat changes, as they focus on appearance rather than exact percentages.

Q & A

What is the main goal when people say they want to lose weight?

People generally mean they want to lose body fat, not just weight. Losing fat while maintaining muscle is usually the objective.

Why are body fat measurements important for tracking progress?

Body fat measurements help determine if you are losing fat or muscle, which is important for maintaining a healthy body composition.

What method did the speaker use to measure body fat first?

The speaker used the Navy body method, which involves measuring the circumference of the neck, waist, and hips (for females) and using an online calculator to determine body fat percentage.

What is the main drawback of the Navy body method?

The main issue with the Navy body method is user error. Small changes in how you measure, like sucking in your stomach, can significantly alter the result.

How accurate were the caliper (skin fold) tests in the speaker's experience?

The caliper tests underestimated the speaker's body fat percentage more than the Navy body method, making them less accurate in this case.

What is Bioelectrical Impedance Analysis (BIA), and how does it work?

BIA works by sending an electrical current through the body to measure the amount of fat versus lean tissue. The device calculates body fat percentage based on the time it takes the current to travel through the body.

How reliable is the bathroom scale method for measuring body fat?

Bathroom scales using BIA can have high error rates, sometimes more than 10%. While quick and easy, they are often inaccurate.

How did the Omron fat loss monitor compare to the bathroom scale method?

The Omron fat loss monitor, a more expensive device, gave a result that was closer to the speaker’s estimated body fat percentage, but it was still not as accurate as other methods.

Why is the Dexa scan considered the gold standard in body fat measurement?

The Dexa scan is considered the gold standard because it uses low-dose X-rays to measure bone density and body fat with high accuracy, generally within 2.5% to 3.5% error.

What was the unexpected result from the Dexa scan?

The Dexa scan showed the speaker's body fat percentage as 23.5%, which was much higher than expected, causing doubt about its reliability despite being considered a gold standard method.