Advertisement
Body Analysis Table
Always keep in mind that you know your body best. The following ranges of
body fat, BMI, body water and bone mass are offered as guides.
too
lower
normal
low
than
normal
BMI
<18.4
18.5-19.9
20-25
Body Fat
age
%
%
%
Male
20-29
<13%
13.1-18%
18.1-23%
30-39
<14
14.1-19
19.1-24
40-49
<15
15.1-20
20.1-25
50-59
<16
16.1-21
21.1-26
60-69
<17
17.1-22
22.1-27
Female 20-29
<18
18.1-23
23.1-28
30-39
<19
19.1-24
24.1-29
40-49
<20
20.1-25
25.1-30
50-59
<21
21.1-26
26.1-31
60-69
<22
22.1-27
27.1-32
Body Water
age
%
%
%
Male
20-69
<46.4%
46.5-49.9%
50-65%
Female 20-69
<43.9
44-44.9
45-60
Bone Mass
age
%
%
%
Male
20-29
<7.2%
7.3-7.5%
7.6-8.4%
30-39
<7.0
7.1-7.3
7.4-8.2
40-49
<6.6
6.7-6.9
7-7.8
50-59
<6.2
6.3-6.5
6.6-7.4
60-69
<5.9
6.0-6.2
6.3-7.1
Female 20-29
<5.8%
5.9-6.1%
6.2-7%
30-39
<5.6
5.7-5.9
6-6.8
40-49
<5.2
5.3-5.5
5.6-6.4
50-59
<4.8
4.9-5.1
5.2-6
60-69
<4.5
4.6-4.8
4.9-5.7
Make the most of it!
To summarize, make the most of the body analysis feature by:
• Tracking change over time and not day to day.
• Using the same scale as much as possible.
• Being extra-consistent in the time of day, day of the week, time before or after
food and fluid consumption, before or after exercise, etc., when measuring
higher
too
body composition.
than
high
normal
While a scale/body fat monitor can be a useful tool on your weight-loss
journey, it's not in and of itself a program for losing weight. Studies show
that people lose three times more weight on Weight Watchers than they do
25.1-29.9
30+
on their own.*
Come to a meeting and learn from us the best way to lose and maintain
weight. Call 1-800-651-6000 or go to WeightWatchers.com to find a
%
%
meeting near you.
23.1-28% 28.1%+
24.1-29
29.1+
Important Information Concerning
25.1-30
30.1+
26.1-31
31.1+
27.1-32
32.1+
Your scale is the best tool for monitoring weight. While not the only measure
of weight loss, scales are the most popular method used to gauge weight-loss
28.1-33
33.1+
success. A scale measures the sum of your total body weight, which includes
29.1-34
34.1+
bone, muscle, fat, and water.
30.1-35
35.1+
Body weight fluctuates during the day, and from day to day,
31.1-36
36.1+
depending on a variety of factors.
32.1-37
37.1+
• Salt and carbohydrate intake can affect the body's water retention.
• A large meal adds weight and can cause water retention.
• Dehydration from exercise, illness, or low fluid intake can result in weight loss.
• Muscle is also a factor. Heavy-duty resistance training can build muscle, which
%
%
can affect weight.
65.1-70% 70.1%+
• The menstrual cycle can cause temporary weight gains and losses.
60.1-67.6
67.7+
When You're Losing Weight
It's important not to put too much stock in the exact number on the scale,
%
%
because it can and will vary. This is especially true when you're dieting. Small
weight gains and losses are common as your body adjusts to fewer calories and
8.5-8.7%
8.8%+
more exercise. Your scale is a valuable tool when used to track weight over a
8.3-8.5
8.6+
period of weeks and months. Be aware that different scales often give different
7.9-8.1
8.2+
results. The scale at your doctor's office may show one weight, and your scale at
home another. So don't get too caught up with a single number.
7.5-7.7
7.8+
7.2-7.4
7.5+
7.1-7.3%
7.4%+
6.9-7.1
7.2+
6.5-6.7
6.8+
6.1-6.3
6.4+
5.8-6.0
6.1+
*Heshka S et al. Weight loss with self-help compared to a structured commercial program: a randomized controlled trial.
JAMA 2003; 289(14): 1792-1798.
Weight Management
Don't Overdo It!
A surefire way to get overly concerned with your weight is to weigh yourself too
often. We generally recommend weighing yourself no more than once a week when
you're dieting. Though it's hard to stick to this pattern, it's the best way to prevent
unnecessary concern with normal weight fluctuations, which are unrelated to your
weight-loss efforts. Regardless of your weighing habits, it's important that you're
consistent.
Here are 5 rules for effectively monitoring your weight – weigh yourself:
• Once a week, on the same day of
• In the same place
the week
• Wearing the same clothes
• At the same time of day
• Using the same scale
To keep track of your weight, record only one number for the week.
This will give you a clear picture of any trend your weight is following.
When You're Maintaining Weight
Fluctuations in day-to-day weight tend to be smaller when weight is stable,
so a more frequent weigh-in pattern is helpful. To maintain a stable weight:
• Weigh yourself more often than once a week.
• Use the "5-pound rule" – research shows that people who keep weight
within a 5-pound range are more likely to maintain a healthy body weight
over the long term.
Facts You Should Know
Your Weight Watchers scale is a precise measuring instrument that is most
accurate when weighing a stationary object. To ensure accurate readings,
always try to stand on the same area of the scale platform and DO NOT MOVE.
Should the weight on the scale exceed the scale's capacity, you may see an error
message "ERR".
Electronic sensors are sensitive. Be careful not to drop or jar the scale.
Place it gently onto floor surface, and store where it will be protected from impact.
The scale is an electronic instrument and should never be submerged in water.
Clean with damp cloth and/or glass cleaner.
In the event that the scale battery needs to be replaced, open the battery cover on
the bottom of the scale and replace the old battery with a new 3V lithium battery.
Dispose of the old battery properly. Do not attempt to open the scale
or to remove any components. Servicing should be done by qualified
technicians only. See warranty information below.
Hide quick links:
Advertisement
