BIA scales work by sending a small, harmless electrical current through your body. The idea is that by measuring how this current is impeded by different tissues (like fat, muscle, and water), the scale can estimate your body fat percentage. Sounds futuristic, right? But here’s where things get a bit complicated.

The Downsides of Using BIA Scales

• Inaccuracy: Several factors can throw off BIA scale readings. Your hydration level, when you last ate, the current room temperature, and even where you place the scale can all affect the results. This means the body fat percentage you see might not be as accurate as you’d hope.
• Assumptions Galore: BIA scales make general assumptions about body types and compositions that might not fit everyone. For example, athletes with lots of muscle may find their body fat percentage overestimated, while others could see theirs underestimated.
• Hydration Matters: Because water conducts electricity well, how hydrated you are can significantly impact your reading. If you’re dehydrated, your body fat percentage might appear higher than it actually is, and vice versa. Recent meals, humidity and even the time of day can also affect readings.
• One Size Does Not Fit All: These scales are calibrated using specific groups of people. If you don’t fit into these somewhat narrow categories—due to age, body shape, or health status—the scale’s accuracy for you might be off.

How to Approach BIA Scales

So, should you toss your BIA scale out the window? Not necessarily. The most important functionality they provide – measuring your weight – is usually pretty accurate.

Many of the mid-range models on sites like Amazon and Kogan tend to include Wifi or Bluetooth functionality, which is a very convenient way to track your weight loss journey over time using your phone.

In a nutshell – they’re fine to use as weight scales. But the other measurements should be taken with a grain of salt.

A Better Way to Measure Progress

Instead of focusing solely on body fat percentage, consider a broader approach to tracking your health and fitness progress. A traditional scale is still the most useful tool for tracking weight loss, along with the following measurements:

• Waist Circumference: Measuring your waist can provide insights into visceral fat loss, a critical aspect of improving health. A reduction in waist circumference is often associated with a lower risk of heart disease and type 2 diabetes.
• Body Measurements: Taking measurements of your chest, hips, thighs, and arms can show you where you’re losing fat and gaining muscle, offering encouragement that isn’t always reflected on the scale.

You don’t need any expensive technology to track weight loss. Remember: you’re looking for a trend – so the notes app on your phone, or even a pen and paper works just fine.

Improvements in physical performance are a clear indicator of improved fitness and health, often preceding visible weight loss. So keep a journal of your exercise routines, noting increases in strength, endurance, and overall performance. Again, the notes app on your phone is your friend here.

Pay attention to how you feel, how your clothes fit, improvements in your physical fitness, as well as your blood pressure and resting heart rate. Make a note of how how you feel after climbing a set of stairs or your level of exhaustion after going for a jog, as these are a good reflection on improvements in muscle mass and cardiovascular health. These measures can provide a holistic view of your overall well-being.

Talking to Your Doctor

If you’re concerned about your body composition or health metrics, the best course of action is to consult with a healthcare professional such as your regular GP. They can recommend more accurate methods for assessing your body fat percentage (such as a DEXA scan) and overall health, tailored to your individual needs.

As a GP specialising in women’s health, I’m available to take consultations via telehealth from anywhere in Australia. You can make an appointment via my booking form or visit my website for more information.

Conclusion

BIA scales are a convenient, if not entirely accurate, way to track changes over time.

But taking the traditional approach, including weight monitoring with measurements, tracking health indicators like blood pressure and resting heart rate, and focusing on overall well-being, will achieve a more comprehensive understanding of your health to help you and your health professional make informed decisions that support your weight loss goals.

Remember, always consult with a medical professional before making significant changes to your diet or exercise routine to ensure they’re safe and appropriate for your individual health needs.