A number of weeks ago I wrote an article on why you might want to consider owning a body fat monitor (Body Fat Scales) to assist your weight management efforts. I would like to purchase a bathroom weight scale for my husband and me that includes this feature. After spending quite a bit of time researching the possible choices, I learned a lot about what is available and what to look for when buying a unit.



Tanita body fat monitors seem to be one of the most accurate and popular of the available products. A company by the name of Omron also makes electronic scales that are rated fairly well. In addition, Omron offers some handheld body fat monitors but these do not seem to have the same degree of reliability or accuracy as the more traditional looking bathroom weight scales.

Electronic weight scales for home use now come with a number of additional features in addition to weight and body fat measurement. Some of these features include daily calorie estimation, metabolic age, body water percentage, muscle mass, and physique rating. However, the accuracy of these features is not clear.

Here’s what I think you should keep in mind when choosing a bathroom scale with a body fat monitor:

1. Accuracy and Consistency with body weight. Ideally your weight will be the same whether measured at home or at your doctor’s office. When I visited a number of online product review sites, I found many satisfied customers who purchased scales that meet this test. There are a number of scales that also seem to rate well for consistency. If you test a scale in a retail shop, each time you step on, then off and on again, you should get the same reading.

2. Multiple-User Memory. Most scales come with the ability to store personal data for a minimum of two users. Some provide data storage for four or more users plus a guest. This is great for families so each person can track his or her own measurements independently. Another feature to look for are buttons to change from one user to another with your big toe (“toe buttons”). These buttons eliminate the need to reach down to make a change.

3. Easy to Read Digital Display. The larger the window and size of the numbers on an analog display, the easier it may be to read. I understand that some electronic scales have a display window that is backlit for better viewing. A few may even have a speech function to report the weight.

4. Consistency with body-fat measurements matters most.. Although body fat measurements may not be accurate, consistency will work. Look for consistency in the results and direction of change if you either lose or gain body fat. (To learn more about how body fat monitors work and why consistency matters please read my previous post: Body Fat Scales)

5. Caution! Body fat monitors should not be used by anyone with a pacemaker or by pregnant women. The small electric current emitted to measure body fat could interfere with the functioning of pacemakers and may be harmful to pregnant women.

6. Additional Features. Some electronic scales may offer an option to provide results specifically for athletes. If you work out 10 or more hours a week or have a resting heart rate of 60 or less (Tanita scales) this may be important for you. Athletes tend to have a much higher ratio of muscle to body fat, which changes the way the values are calculated. Other interesting features, as mentioned earlier, include daily calorie estimation, metabolic age, body water percentage, muscle mass, and physique rating.

7. Electronic weight scales need batteries to operate. They will work with four AA or a lithium battery.

Tanita Body Fat Monitors

Tanita BF679W Duo Scale Plus Body Fat Monitor with Body Water

This scale offers a measurement mode for two adults and a guest. It monitors body fat and body water percentages in addition to weight. Changes in body water will have an effect on body fat measurement so this could be a valuable feature if it works. It also offers a unique feature for estimating daily calorie intake based on current weight level.

The Tanita BF679 is manufactured to work for anyone weighing up to 300 pounds and it is backed by a three-year warranty. Of the 91 reviews I found at one site, this monitor received an average rating of 4 out of 5. (Many negative reviews seemed to come from individuals who had not sufficiently read or understood the limitations of the product.) At Amazon.com the Tanita BF679 received 36 reviews with a rank of 4.3 out of 5 stars. Overall this unit seems to offer good value for the price.

Tanita BF680W Duo Scale Plus Body Fat Monitor with Athletic Mode and Body Water

This scale offers four different modes of measurement: adult, child, athlete, and guest. It also has a recall function to compare your current weight with the last weight and body fat percentage. (The guest mode does not store data in memory.)

This scale will work for anyone weighing up to 300 pounds. It has a 10 year parts and labor warranty. Of 27 reviews on one site it ranks 3.7 out of 5 stars.

Tanita BC554 Ironman Glass InnerScan Body Composition Monitor Elite Series

This body fat monitor and scale is one of the most comprehensive you’ll find for home use at a reasonable price. It is more expensive than the others reviewed here but it may be a good choice for you if you work out more than 10 hours a week and you would like to have more complete feedback about your diet and fitness routines.

The unit provides measurements for metabolic age, muscle mass, healthy range, visceral fat, BMR, and physique rating in addition to body weight, body fat percentage, and body water. It will store user information for up to four individuals and can measure weight up to 330 pounds.

Of 97 reviews on Amazon.com, this product received 4.1 out of 5 stars.

Omron Body Fat Monitor and Scale

OMRON HBF-400 Fat Loss Monitor with Scale

The HBF-400 supports up to four personal profiles and can measure weights up to 330 pounds. The manufacturer claims this unit is designed to provide measurements for people of nearly all heights and ages (10 to 79). It also claims to customize measurements for males and females.

This Omron scale provides measurement for body weight, body fat percentage, and body mass index (BMI).

Average customer review is 4.0 out of 5 stars on Amazon.com.

In conclusion:

Each of the units reviewed here should provide you with an accurate body weight and consistent body fat measurement. Beyond that you will want to consider which features are relevant to your needs and which are not. Having more features does not necessarily make an electronic scale a better buy.

If you do buy a unit, remember to read the instructions carefully! The specifics of each monitor are important. (For example, weigh yourself with dry not wet feet.) If you want to have the most accurate and consistent results possible, you will need to adhere to the manufacturer’s recommendations.

(To read more about how body fat scales/monitors work read: Body Fat Scales)

Have a great week, watch those calories, and remember to eat healthy foods!

A few weeks ago I heard from Tom Venuto (the most knowledgeable fat loss expert you’ll find ANYWHERE.). He said he had been somewhat quiet during the past year because he had been working hard on a new book, a print or hardcover book!



I own and refer to his ebooks (digital books) quite often, so I’m looking forward to reading his latest book. As someone who struggled with losing belly fat after the birth of my daughter many years ago and then while going through peri-menopause and most recently menopause, I can’t say enough good things about the information he shares. At 54, I wear slim fitting jeans and my 21-year-old daughter has remarked on more than one occasion, “Wow, Mom, you’re in great shape!”. Thanks Tom!

Tom’s new book will be out on January 8th. I will probably be one of the first to buy a copy when it is available. I research and read a LOT about fat loss but I get the sense that he does that and more. So I always learn something new when I read his stuff.

If you are serious about losing fat and you do not yet own a copy of Tom’s ebook Burn the Fat, I highly recommend you get a copy of that now. Trust me you don’t have to be a body builder to benefit from what he shares. (I’m not!) To learn more about the ebook read my review. (I believe he is updating Burn the Fat, so if you buy now you will receive the latest version as well as soon it is available!)

In contrast with Burn the Fat, the new book, The Body Fat Solution: Five Principles for Burning Fat, Building Lean Muscles, Ending EmotionalEating, and Maintaining Your Perfect Weight focuses more on the hidden psychological and emotional roadblocks that sabotage fat loss success than it does on diet or exercise.

If you would like to learn more about this book, I have a copy of the press release for you to read:

From Tom Venuto
Via (Avery Books/Penguin Group)
Re: pre-release announcement

New Hardcover Book By Tom Venuto Reveals the 5 Principles for
Burning Fat, Building Lean Muscles, Ending Emotional Eating and
Maintaining Your Perfect Weight.

http://www.BodyFatSolution.com

By now, we all know that we gain fat when we take in more calories
than we burn. But we’re not always rational creatures when it comes
to food and exercise. Recognizing the emotional and psychological
factors that sabotage success, Tom Venuto’s new Book, The Body Fat Solution (Avery/Penguin Group) hones in on the real causes of body-fat and provides a sound plan to take back control of our bodies and end emotional eating for good.

In The Body Fat Solution, Venuto outlines the five principles that
will retrain your mind and body for automatic success. Determined
to help you keep the fat off for good, Tom shows you how to:

- End emotional eating and stop diet self sabotage
- change your vision through manageable goals for
indomitable confidence
- eat healthy, delicious food almost unconsciously and
shed the pounds effortlessly
- reshape your body through lean muscle training for a strong
core and toned frame
- invite a supportive social network of friends, family, and
mentors to help you achieve your dream for life

Venuto reminds us that calories do count! But The Body Fat Solution
is neither super low carb nor super low fat, and he steers clear of
demonizing entire food groups. Instead, Venuto helps you personalize
an eating plan that takes into account your unique metabolism and
calorie needs. He then presents illustrated workout programs to
maximize the success of the diet plan that are fast and efficient.

Most important, he helps you plan and organize your life so that
you can fully implement your new goals and monitor your progress,
and finally maintain your perfect weight for life.

Tapping into his years of training expertise and personal experience,
Venuto helps readers change their relationship with food, empowers
them to take charge of their lives, and delivers a program that
promises dramatic and permanent results.

——————————————————

His program works. Combine what he teaches with what I share here on this website and you can achieve a weight and figure you’ll be very happy with!

The Body Fat Solution: Five Principles for Burning Fat, Building Lean Muscles, Ending EmotionalEating, and Maintaining Your Perfect Weight

I have an excellent guest article to share with you today written by the highly respected fat loss expert, Tom Venuto. I’ve shared one or two of his articles previously as well as a review of his highly regarded fat loss book. This new article is as good or better than the others! In it he shares the latest research from a survey of individuals who have not only been successful in losing weight but who have succeeded in maintaining the loss.



Tom discusses research results from a study published in the International Journal of Behavioral Nutrition and Physical Activity. This study confirms what we had learned from the National Weight Control Registry.

Tom talks about the difference in lifestyle and behaviors of those who are successful with weight loss maintenance compared with those who regain weight. The concepts gained from this study are so important! If you understand why they matter and put them into practice you will not only move ahead more quickly with your weight loss efforts but you will also be well-prepared to maintain that loss.

I plan on spending more time on topics related to fat loss, body weight, and body fat in future blog posts. However, I will continue to post sample low calorie diet menus and low calorie foods along with other weight loss tips!

Next week (or sooner) I have a surprise for you. I hope to give you the opportunity to use a new tool (no cost) that will help you to quickly and easily access some of the websites I have found to be very helpful. My hope is that it will give you additional support and save you time with monitoring and assessing your weight loss efforts!

Till next time, watch those calories and eat healthy!

Listen to Maintainers, Not to Losers: 5 secrets to keeping the weight off for good

By Tom Venuto, NSCA-CPT, CSCS
www.BurnTheFat.com

I have very little interest these days in all the media-hyped stories of dramatic, rapid losses of body weight. “Big losers” don’t impress me, for numerous reasons. For example, weight is not fat. “Weight” could be composed of mostly lean tissue, or it could be mostly water weight. In fact, I would go a step further and point out that rapid loss of bodyweight correlates very highly with a greater chance of relapse, weight re-gain and long term failure.

So what does impress me? What gets my attention?

I pay attention to what the “long term maintainers” have to say – those are the people who have maintained an ideal weight for over a year… preferably even 2-5 years or more.

The difference between losers and maintainers

As I was researching the subject of long term weight maintenance recently, I was surprised at the huge amount of research that’s already been done in this area.

One paper that caught my interest was published by Judy Kruger and colleagues in the International Journal of Behavioral Nutrition and Physical Activity, titled,

“Dietary and physical activity behaviors among adults successful at weight loss maintenance.”

This was not an experimental study, but a compilation of data from the “Styles Survey” which was representative of the U.S. population and asked respondants questions about strategies to aid with maintaining an ideal weight.

In this particular survey, only one-third (30.96%) of the respondents said they were successful at keeping their weight off. The researchers wanted to know the difference between the small group that was successful and the majority that were not.

Both groups reduced the amount of food they consumed, they ate smaller portions, more fruits and vegetables, fewer fatty foods and fewer sweetened beverages.

Not really any surprises there, but what we want to know most is not what losers and maintainers have in common, but what the maintainers did that the losers didn’t.

Some major differences emerged between losers and maintainers:

First, a significantly higher proportion of successful maintainers reported exercising 30 minutes or more daily, and they also reported adding other physical activity to their daily schedules (recreation, sports, physical work, etc). In addition, more of the successful maintainers included weight training in their exercise regimens than did the losers.

Reducing sedentary activities (TV watching, etc) was also a significant difference between those who successfully maintained and those who did not.

The next big difference that separated the successful maintainers from the unsuccessful was in their “self-monitoring behaviors” including:

* tracking calories
* tracking body weight
* planning meals
* tracking fat
* measuring the amount of food on their plate

Unfortunately, these types of self-monitoring behaviors, especially weighing and measuring food and counting calories, are among the most avoided and even criticized weight control techniques. Some weight loss “experts” even claim that it’s detrimental to count calories, weigh yourself or measure and weigh your food.

However, these self monitoring behaviors are being identified more and more frequently in the research as part of “the difference that makes the difference.” I agree, and they have always played a major role in my own Burn The Fat program.

A final difference was that people who reported self-perceived “barriers” to their success were 48-76% less likely to be a successful maintainer.

For example, they said they had no time to exercise, they were too tired to exercise or it was too hard to maintain an exercise routine. I interpret this as: the unsuccessful losers were excuse makers!

THE TOP 5 STRATEGIES TO BE A SUCCESSFUL MAINTAINER

So let’s recap and turn these research findings into some practical action steps you can apply today.

1. Increase your total daily activity level, including formal exercise as well as sports, physical work or recreational activity. Exercise improves weight loss, but more importantly, it is critical for weight maintenance.

2. Decrease sedentary recreational activities by cutting back on TV watching, computer games and web surfing. Take up physical recreation such as sports, boating, biking, walking, hiking, gardening, physical hobbies and playing with your kids, if you have them.

3. Include weight training as part of your formal exercise program, throughout the fat loss phase and even more seriously during maintenance.

4. Track and monitor everything! Count calories and nutrients, measure your portion sizes, weigh your food, plan your menus in writing and monitor your body weight and body fat percentage.

5. Avoid excuses and maintain positive beliefs and attitudes towards your environment and what you perceive as “barriers.” For example, say, “I can always make time for what is most important to me” instead of, “I don’t have time to exercise.”

If you’re currently on a fat loss journey, and you want to know how good your odds are for being a successful maintainer, it’s pretty easy to predict using these 5 strategies. If you’re not using all 5 of them yet, then when would be a good time to start today?

There are limitations to survey results such as these, including the fact that they are cross sectional, and therefore cannot prove causality. However, I believe these findings are important and significant.

Not only do they confirm previous similar studies and agree with the findings of other groups of successful maintainers (such as the National Weight Control Registry), I found that these results match precisely what I’ve seen among my most successful “Burn The Fat” clients.

THIS is the type of advice I’d suggest you listen to the most: Advice about how to lose body FAT, not body WEIGHT, and how to maintain an ideal bodyweight and body composition over the long haul, not how to lose weight as fast as possible.

Your friend and coach,

Tom Venuto
Fat Loss Coach
www.BurnTheFat.com

P.S. There was one more “difference that made the difference,” in this study, and this one may surprise you (although it didn’t surprise me). Successful maintainers were LESS likely to take over the counter diet products (pills, etc).

About the Author:

Tom Venuto is a natural bodybuilder, certified personal trainer and freelance fitness writer. Tom is the author of “Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using secrets of the world’s best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: www.burnthefat.com

Review: “Burn the Fat, Feed the Muscle” A book written by Tom Venuto, CSCS, NSCA-CPT

This is a terrific book if you have been struggling to lose those last few stubborn pounds of fat or if you have reached a plateau with your weight loss efforts and can’t seem to shed another pound no matter what! In fact, I highly recommend this book for anyone wanting to lose weight without losing lean body mass (muscle, bone, organ tissue, and water instead of fat). After all, who wants to lose weight only to be flabbier than before?

Tom Venuto’s nutrition advice is solid, his strategies have been well tested and proven, and most importantly he provides the specifics to create a fat loss plan tailored precisely for you! He is a natural body builder, personal trainer, nutritionist, and success coach and he has written what I have found to be the “bible” on fat loss.

Nutritionists and Dieticians are well qualified to teach weight loss and healthy eating. Certified Personal Trainers can teach you how to get strong and physically fit. Tom’s knowledge and experience have enabled him to blend both perspectives and write a book that will give you a way to achieve it all—a healthy, well-toned, and physically fit body. Although he wrote the book for male and female body builders it is equally valuable for so many others!

Rest assured, you don’t need to be a body builder to benefit from Tom’s advice so don’t be put off by the title of the book, Burn the Fat, Feed the Muscle. (Tom will teach you how to become lean and fit without needing to be muscle-bound. I happen to like some softness to my curves.) And you will not need to spend every minute for the rest of your life exercising. Will it require work on your part? Yes! But then just about anything worth having does. I hope you will be pleasantly surprised as I was to learn how relatively little time it takes to stay fit.

This 341 page tome covers motivation, the shortcomings of most diets, how to accurately determine your body fat, how to identify and work with your body type for fat loss, why calories do count and wise nutrition choices matter, and the importance of combining healthy eating with BOTH cardio and weight training for fat loss.

You will learn what you need to know to get your metabolism revved up and working great! What I especially liked, and you won’t find elsewhere, is the information on how to track your progress so you stay on course and the specifics of meal frequency, timing, and macronutrient (protein, fat, carbohydrates) ratios for faster success.

What you will not find in this book is coverage of some of the complicated issues that some mid-life women may face with hormone balance and its affect on weight (For that concern, I highly recommend that you read “Women, Weight, and Hormones” by Dr. Elizabeth Vliet.)

“Burn the Fat, Feed the Muscle” is packed with quality information. And maybe that is a shortcoming for some. You will have a LOT of reading to do to get the most out of this book. It is also not for you if you like having a step-by-step, here is exactly-what-you-need-to-do-next approach. Tom gives you the knowledge to design your own fat loss system based on your body type, activity level, preferences, and other factors.

Fortunately Tom is a firm believer in the importance of a healthy diet. And that is one of the reasons he goes into so much detail. With the exception of suggesting protein powder for occasional convenience, Tom does not recommend the use of diet supplements or drugs. For that reason, and most importantly, the accuracy and depth of information he provides, I give his book a very high recommendation. I regret that I did not buy it and follow some of his suggestions a long time ago!

So if you would like to learn how to lose flab (fat!) without losing muscle and other lean body mass and you would like to achieve the best looking body you could possibly have for your age, get Tom’s book! I have yet to find another fat loss book that comes even close to this one in quality.

Don’t be like me and put it off. If you struggle with losing stubborn fat or getting past a diet plateau, this book is for you now! Or if you are beginning a weight loss program and you want the time, energy, and effort you invest to result in predominately fat loss rather than lean body mass this book is for you as well. Invest in yourself. You matter!

Review by Lori Pirog, M.S.