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. XXXXXXXX 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.

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

Without a doubt, meat, poultry, fish, and seafood are excellent sources of protein and other important nutrients. However, knowing what to select and why is not quite so simple. Fatty meats can be a significant source of calories and unhealthy fat. Fish and seafood can be a potential source of contaminants. Another concern is the use of antibiotics and hormones with poultry, pigs, and cattle.

Here are some tips to help you out:

1. Choose lean cuts of red meat along with small portion sizes to keep the calorie count down as well as the amount of saturated fat and cholesterol. If you eat beef, I would strongly encourage you to seek out a quality source of grass fed organic beef. Lean cuts of grass fed cattle (also sheep and bison) can have significantly less fat than an equivalent amount of lean grain fed beef, as little as 1/3 the fat. Organic beef will be free of antibiotics and hormones.

2. As for fish, the potential health rewards of eating fish may outweigh possible risks for many people. The two contaminants of most concern with fish are mercury and PCBs (Polychlorinated biphenyls).

With the exception of women who are pregnant, might become pregnant, or who are breast feeding, adult women can safely eat two servings a week of fish or seafood. However, if you are eating more than two servings a week, select a variety of fish or seafood to reduce your risk of contaminants from a single source. Predatory fish such as shark, swordfish, tilefish, or king mackerel are more likely to have higher concentrations of potential contaminants than other fish.

Salmon is an excellent choice if you are watching your weight. I’ve included salmon as one of the top ten best choices for women and weight loss. (Top Ten Weight Loss Foods for Women) It is a great source of healthy fat as well as being a good source of protein and other nutrients. At the same time there’s good reason for caution.

A study from a few years back revealed that farmed raised salmon had about 10 times more PCBs, dioxins, and pesticide residues than wild salmon. The Food and Drug Administration claims that the levels of PCBs are not high enough to recommend limiting the consumption of farmed salmon. However, I believe there is reason for concern because PCBs and dioxin can build up in body fat and remain there for decades. In addition to health concerns, farmed salmon also poses a significant environmental risk for wild salmon and other fish living in their natural habitat. (Report Cites Health Risks of Farm-Raised Salmon) So, if you can, purchase wild salmon rather than farm-raised.

3. Choose organic whenever possible to avoid potential problems from poultry, pork, and beef that might otherwise have traces of antibiotics or hormones.

Low Calorie Portions of Meat, Poultry, Fish, and Seafood

Pork:

Lean Ham - 2 oz. - 82 calories (12.6 grams of protein)

Pork Tenderloin (lean, roasted) - 2 oz. - 92 calories - (16 grams of protein)

Canadian Bacon - 1 oz. - 40 calories - (about 6 grams of protein)

Poultry:

Light Turkey Breast Meat (oven-roasted without skin) - 2 oz. - 75 calories - (17 grams of protein)

Chicken Breast without skin (2 oz. oven-roasted without skin) - 75 calories - (16 grams of protein)

Beef:

Beef (Round/Loin)

Top Sirloin - 1 oz. - 60 calories - (8 grams of protein)

Top Round - 1 oz. - 56 calories - (10 grams of protein)

Seafood:

Water-packed Tuna (about 2 ounces) - 70 calories - (15 grams protein)

Shrimp - 3 oz cooked with moist heat - 84 calories - (about 18 grams of protein)

Cocktail Shrimp - 1/4 cup - 40 calories - (8 grams protein)

Crab Meat - 3 oz. - 94 calories - (19 grams of protein)

Fish:

Salmon (skinless and boneless pink salmon) - 60 calories - (10 grams of protein)

Salmon Jerky - 1/2 oz. - 40 calories - (7 grams of protein)

Tilapia fillet (cooked, dry heat) - 2 oz. - 73 calories - (15 grams of protein)

Some Brand Name Products:

Chicken of the Sea (Fancy Crabmeat) - 2 oz. - 40 calories - (7 grams of protein)

Butterball Turkey Breast (Oven Roasted) - 2 oz. - 70 calories - (10 grams protein)

Oscar Mayer Thin Sliced Deli Meat (Oven Roasted Chicken Breast) - 2 oz. - 60 calories - (10 grams protein)

Oscar Mayer Thin Sliced Deli Meat (Turkey Breast) - 2 oz. - 60 calories - (9 grams protein)

This list along with the ones I’ve shared previously should give you lots of ideas for healthy low calorie snacks:

1. Low Calorie Dairy Snacks
2. Healthy Low Calorie Fruit
3. Healthy Low Calorie Beverages
4. 28 Healthy Low Calorie Snack Foods to Go

5. Low Calorie Healthy Carbs: 100 Calories or Less

I would encourage you to create your own short list of favorite low calorie food choices. Then keep it handy so you can stock up when you go grocery shopping. You may also want to post a list on your refrigerator to remind you of what is available for those times when you need just a little bit of something healthy and low cal!

Till next time, watch those calories and remember to eat healthy!