Over the course of 24 hours, due to changes in our diet, our weight fluctuates continuously throughout the day. These changes can be quite significant, ranging from 1 to 1.5 kilograms. If we weigh ourselves at different times each day, the margin of error can be even greater. So, when is the best time to weigh ourselves?
For the same person on the same day, the best time to weigh yourself is in the morning, preferably before eating. This is because you have just woken up and haven't eaten anything, placing you in a fasting state. At this time, your weight is relatively stable. After a night of calorie consumption, the body has already eliminated various impurities, so the fluctuation in weight is relatively minimal. Therefore, the weight at this time is the most scientifically accurate.
For those who are trying to lose weight, it is best to weigh yourself once a day. This way, you avoid the influence of different weights at different times, making the data more scientific and accurate. Weighing yourself too many times in a day can have drawbacks, as it can affect your mood and increase stress and pressure for those trying to lose weight. This is not ideal; losing weight should be a pleasant experience.
Essential fat refers to the fat necessary for the body to maintain life and reproduction. Generally, women have a higher percentage of essential fat than men due to the need for childbearing, breastfeeding, and other hormone-regulated bodily functions. For men, essential fat typically makes up 2~5% of body weight, while for women it is about 10~13%.
Storage fat is composed of the fat accumulated in adipose tissue, with some located in the chest and abdomen to protect the body's internal organs. Generally, the minimum recommended total body fat percentage is higher than the body's essential fat percentage. Directly measuring body fat percentage is somewhat challenging, so the common method online is to assess it based on a person's gender and weight data.
It is generally believed that a body fat percentage of >25% for men and >33% for women is the diagnostic standard for obesity (some say >20% for men and >25% for women is considered obesity). The body fat percentage of adults can be calculated using the following formula based on BMI values:
Body Fat Percentage% = (1.20 × BMI) + (0.23 × Age) − (10.8 × Gender) − 5.4
Where the gender value is 1 for men and 0 for women.
A quick method to measure body fat percentage is to use a body fat caliper, and after measurement, you can look up the body fat percentage on a scale. As age increases, the body fat percentage at different stages also varies to some extent.
