As part of our "Lose weight the right way: A Step-by-Step Guide" Series, this article focuses on the second important step in your weight loss or healthy living journey - the Self-Assessment Step which is divided into the ABCDE:
● Anthropometric Assessment
● Biochemical Assessment
● Clinical Assessment
● Dietary Assessment
● Ecological Assessment
This article will focus on the Anthropometric Assessment. This step allows you to make an objective assessment of your current nutritional status. The materials you will need are:
1. Digital Weighing Scale or Bathroom Scale for weight measurement. A smart digital weighing scale is preferred due to their special features such as estimated body fat and muscle percentage which can provide a breakdown of your weight vs. a normal bathroom scale. The spring of the bathroom scale may also become less elastic over time - thus may give inaccurate results. Ideally, an In Body Measurement with BIA is preferred for those who really want to monitor their fat loss and muscle gains.
2. Wall mounted height measuring tape for height measurement.
3. Flexible Measuring Tape for waist circumference.
Weight Measurement (kg)
1. Take your weight measurement early in the morning or right after you wake up. You may choose to urinate or defecate first to exclude water and stool weight. Do not drink or eat anything yet because they might increase your measurement.
2. Wear light clothing.
3. Put your scale on a level surface.
4. Take your weight measurement and do 3 trials.
5. The average of the 3 measurements will be your baseline weight. Measure your weight in kilograms.
Height Measurement (cm)
1. Using a wall mounted height measure or a clinic height measure, take your height measurement by letting the heel of your feet, buttocks, upper shoulder and head to touch the wall in a straight line.
2. Look forward and let another person put cardboard on your head perpendicular to the wall.
3. Record your height in centimeters.
Waist Circumference (cm)
1. Stand and place a tape measure around your middle trunk, about a thumb above the navel and just above your hip bones.
2. Keep the tape horizontal and snug around the waist but not compressing the skin.
3. Measure your waist as you breathe out.
4. Record your waist circumference in centimeters.
How to interpret your results?
After taking these three measurements, compute your BMI. Use this BMI calculator to know your BMI results: https://tinyurl.com/yk9csacw.
The Body Mass Index or BMI is an estimated indicator of body fatness and is a screening tool for an individual’s health risks. A low BMI is associated with an increased risk of respiratory infections and increased risk for mortality for chronically ill patients while a high BMI or having obesity is associated with Hypertension, Dyslipidemia, Type 2 Diabetes, Coronary Heart Disease, Stroke and some Cancers [2]. After getting your BMI results, interpret it using the Asia Pacific Guidelines. Is your BMI considered underweight, within normal range or overweight?
Next step is to interpret your waist circumference. The waist circumference is an indicator of central adiposity or excessive fat within the trunk area. Excessive fat in the trunk area or belly fat is also associated with Hypertension and Type 2 Diabetes [2]. Interpret your results by matching it with your sex and BMI results. Is your risk for comorbidities considered Low, Average, Increased, Moderate, Severe or Very Severe? Whatever your result, this will guide you in choosing the plan that works for you. Read our next article about the different body components to understand how they contribute to your total body weight.
/AET
References:
• Centers for Disease Control and Prevention (2021). Assessing Your Weight. CDC.gov. Retrieved from https://www.cdc.gov/healthyweight/assessing/
• Centers for Disease Control and Prevention (2021). About Adult BMI. CDC.gov. Retrieved from https://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/index.html
• Purnamasari, D., Badarsono, S., Moersadik, N., Sukardji, K., & Tahapary, D. L. (2011). Identification, evaluation and treatment of overweight and obesity in adults: Clinical practice guidelines of the obesity clinic, Wellness Cluster Cipto Mangunkusumo Hospital, Jakarta, Indonesia. Journal of the ASEAN Federation of Endocrine Societies, 26(2), 117-117.
