It's far from clinically accurate. If you want really accurate body fat % numbers you'll need to go to a bod-pod.
The scales are relatively accurate for trends when compared to the same scale, and measured at about the same time of your day. They do have a switch button to change your generic composition from average to athlete, etc.. The biggest factor in these things is your hydration level, so if you develop the habit of weighing in first thing when you wake up you'll have a repeatable trend over the long term.
Ignore the features that state your bone density and stuff, they can't measure that.
Treat the body fat % on home devices the same way you should look at weight itself - a trend, versus what the number itself is saying at the moment.
1-12-20
263lbs. Managed to gain 25lbs in 2019, broken bones and laziness equals failure. Have been working out quite a bit and gaining lost strength back. But diet has been terrible up til now.
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200 -> 198
Formerly bland & boring fruits almost taste like candy 12 days after giving up everything artificially sweetened.
Last edited by 0ddl0t; 01-12-2020 at 10:06 PM.
This week is 189.6, down 1.6 lbs for the week. Pretty pleased since I went out to eat twice this week.
Next 10 days will be tough. First my daughter is visiting, and historically we've bonded a lot by going out to eat. Then I go on a business trip to Nashville, to a conference where all food and drink is paid for; I don't even have to do an expense report for most of it.
For both cases I'll need to be pretty careful about what I'm ordering, and limit myself to a max of 1 alcoholic drink a day. I find when I have 2 drinks, my self-control goes out the window on food and I end up eating way too much. I'll figure out some good dinner I can cook for my daughter one night that is super-healthy. And in general I'll probably need to go really minimal on the calories before dinner, just to give myself some wiggle-room on the dinners.
Sounds like you’re making good progress.
I eat dinner out 2-3 nights a week due to work schedule. I was able to consistently keep my weight loss goals with either a 5-mi run (or walk) or an hour on the treadmill before dinner. Then ordering a high-protein (often Cobb) salad with grilled chicken or salmon on it, and some form of vinaigrette dressing. I consumed over half my calories for the day at dinner (roughly 1000), and was able to go to bed with a full belly (salads are filling).
I've got the exercise part of things pretty well down. Doing salads for dinner especially on business trips is a great idea. My wife fixes me a big salad with grilled chicken for lunch every day when we are both at home, but that tends to go out the window when I am travelling. And its pretty easy for me to behave at lunch when I'm travelling, moving the salad to dinner should help more.
1/1/2020: 241.8lbs.
Today: 234.4lbs.
Did your sodium intake increase just before you got those surprise 10 lbs? Every time I go to the Mexican restaurant it results in a weight gain well beyond the number of calories I consume there. It's the salt in the salsa (and probably everything else) that causes fluid retention. (I love salsa to the extent that I would live off of it if that was possible.) Usually the weight goes away by itself after a couple or three days days. At home sometimes I have meals that are considerably higher in sodium relative to what we normally eat and those seem to correlate with weight gain also. A couple of days ago I was up 4 lbs from two days previously, and there's simply no way I could have gained that through calories. Hitting the treadmill hard enough to break into a heavy sweat seems to help get get back on track, I presume through losing salt via sweating more than through burning calories.