Fat takes on several essential tasks in the body. It not only serves as a source of energy, but also as protection against cold and as a cushion for the internal organs. The AOK explains that the belly fat is particularly metabolic and involved in hormone production. The optimal body fat percentage varies depending on age and gender – women tend to have more fat reserves than men. DAK experts usually recommend a share of between 20 and 30 percent for women, while for men, values between ten and 22 percent are considered normal.
How do body fat scales work?
Body fat scales use the so -called bioelectric impedance analysis to determine the fat content in the body. To do this, they lead a weak, non -noticeable electricity through the body. Since muscles lead to electricity better than fat tissue due to their high water content, an algorithm calculates the body fat percentage based on the measured resistance.
The Body fat scale from Beurer* In October 2024, Stiftung Warentest secured the test victory in the category “Body Fett Waagen with app” and received the grade “good” (2.2). The decisive factor was the precise body analysis and simple operation. If you can do without the app function, you will find in the cheaper ade ines* a strong alternative. This model took the top position in the category without app and was also rated “good” (2.0).
Models with handles and sensors* often deliver more precise measurements because they better capture the entire body. You can also determine visceral fat that protects organs and serves as an energy reserve – but is harmful to health. According to the DAK Health, an excess promotes inflammatory processes, weakens the immune system and increases the risk of high blood pressure, cardiovascular diseases and type 2 diabetes. In addition, secondary diseases such as osteoarthritis, strokes or fatty liver can be favored.
This should be paid to when using the body fat scale
The body’s water balance significantly influences the measurement accuracy of body fat scales. In order to achieve consistent and precise results, it is advisable to always carry out the measurement at the same time of day and on an empty stomach, ideally in the morning before breakfast. Training, eating and drinking can influence the analysis results, so a certain “scales discipline” makes sense. A favorable time is, for example, after the toilet, whereby it is important to ensure that the hands are dry and no jewelry is worn. Intensive sporting activities before the measurement can also influence the result because water is lost by sweating – which could falsify the measured values.
A little tip: Since body fat scales can have certain fluctuations, it is advisable to carry out not only one but several measurements in order to obtain a more precise picture.
BMI and abdominal circumference as an alternative to body fat scales
Even without a special body fat scale, you can find out how much belly fat is there – an ordinary scale and a tape measure are enough. The body weight, body size and the abdominal circumference are crucial. The body mass index (BMI) can be calculated from the first two values, which describes the ratio of weight to size. A BMI between 18.5 and 25 is considered normal, values over 25 indicate overweight, from 30 one speaks of obesity – according to the University Hospital Mannheim.
However, the BMI has two weaknesses: It does not differentiate between muscle and fat mass, which is why people trained are incorrectly classified as overweight. In addition, he does not provide any information about how much risk -risky belly fat is available.
Are body fat scales really useful?
Depending on the model, body fat scales can offer a rough orientation. However, individual fitness is more important than pure fat measurement. According to internist and sports doctor Fernando Dimeo, physically active people with a slightly higher fat content often live healthier than slim people without exercising. For sporting successes, not only the body weight, but also muscle mass, performance and regeneration. If you want to realistically assess your progress, you should also keep an eye on other factors such as abdominal circumference, gap and endurance performance. Body fat scales can optimally complement other methods of health and performance assessment.
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