Lose Belly Fat in Two Weeks

lose belly fat

Lose Belly Fat in Two Weeks

Let’s face a hard fact. It is probably impractical to lose belly fat in 2 weeks. It’s quite disappointing but before you leave the page to find the same information on some other, let me tell you a few important things. You cannot lose belly fat in two weeks DOES NOT mean you cannot lose it.

Following a diet is really hard. Isn’t it? The weight you lose will come back again once you stop.

Instead of following an impractical diet plan or crunching your bones in the gym, why not to adopt a healthy lifestyle. This article is still focused on how to lose belly fat. You can make considerable changes in your diet and avoid a few things to achieve your desired goal. You can use LumaSlim to lose weight perfectly.

Keep reading!

Abs are built in the kitchen. How much we weigh, very much depends on what we eat.

Proteins

Human body burns more energy processing proteins than it does processing carbs and fat. That’s why diets high in protein work great at burning your belly fat. You can add lean meat, fish, poultry and nuts such as almonds in your daily routine to take the whole benefit of this important nutrient to lose weight.

Vegetables & Fruits

Fruits and vegetables are rich in fiber and nutrients. They make us feel fuller and reduce our food cravings. They help a lot in bowel movements. Try to take vegetables and fruits unprocessed most of the time. Canned food can have additives in them which can cause weight gain unknowingly.

Fats

Stay away from trans-fatty fats present in products like margarine. You can adopt olive oil or fish oil which is lot lighter and healthier. You can go for low fat versions of dairy products such as skimmed milk and cottage cheese to reduce extra fat from your body.

Carbs

Avoid potatoes, pasta, white bread and rice. You can always adopt their unprocessed healthier versions such Brown rice, oats, whole grain pasta, quinoa. This way you can keep can not only reduce fat but also keep it fat at a distance in the future too.

Water

No article on weight loss would be complete without water being mentioned. Water helps to take away the toxins from the body. It increases the metabolism rate of your body which boosts fat loss from belly and other parts as well. Drink as much as you can as it contains 0 calories.

Avoid Alcohol

Avoid using alcohol and smoking. Beer drinkers always have belly fat. Alcohol also stresses your liver which has to overwork to clear the toxins. This can get in the way of building muscles and reducing fat content from the body.

Avoid Junk food

Exclude all the junk food from your list of eatables. Pizzas, burgers, ice creams, cold drinks, they can be had for a change of taste but stop living on them. If you are able to do so you can reduce thousands of extra calories from your diet that was to make you fat.

Avoid Sluggishness

Instead of couching and dreaming about getting slimmer, start Walking, jogging, swimming or cycling. Exercise increases your metabolism rate and burns extra fat. It should be an essential NOT TO BE MISSED point if you seriously want to lose belly fat or reduce weight overall.

Finally

You may not be able to reduce belly fat in TWO WEEKS but you can really jump start the process in this duration. Last but not the least. Stay motivated. Believe me it works by supporting all the other weight loss endeavors you are making.

Body Composition Analyzer FAQ, Frequently Asked Questions

Body Composition Analyzer FAQ - Frequently Asked Questions

Body composition analyzer FAQ or frequently asked questions gives insight into  body composition analyzers reviewed elsewhere on this site. Also, use the body composition analyzer FAQ along with body composition analyzer buyers guide while comparing body composition analyzers to find the best for your needs.

Body Composition Analyzer FAQ

Q: What are body composition analyzers?

A: First and foremost, a body composition monitor is a scale that tells you how healthy you are. In fact, this scale sends an imperceptible current through your body to perform bioelectrical impedance analysis. Now, muscles, fat, bone and water conduct electricity at different rates. This is because they resist the flow of current differently. And these differences are measured by the body composition monitor. Furthermore, the body composition monitor combines this information with formulas and data such as your gender and age to provide you with a wealth of information regarding fat, muscle, bone and water in your body.

Q: What kind of information do body composition analyzers provide?

A: Body composition analyzers provided the following information.

Total Body Weight

Total body weight or body weight can range from 6 to 400 pounds with an accuracy of 0.2 pounds.

Body Fat

By the way, body fat can range from 5 to 75% with an accuracy of 0.1%.

Also, body fat, sometimes referred to as body fat percentage, is the percentage of fat to the total body weight.

Now, body fat is essential for maintaining body temperature, cushioning joints and protecting internal organs. Although you need healthy body fat, too much fat can damage your long-term health. In fact, reducing excess levels of body fat has been shown to directly reduce the risk of certain conditions such as high blood pressure, heart disease, type 2 diabetes and certain cancers.

On the other hand, too little body fat may lead to osteoporosis in later years, irregular periods in women and possible infertility.

Visceral Fat

Visceral fat measurements can range from 1 to 30.

Unlike subcutaneous fat, visceral fat is stored in the abdominal cavity around several important internal organs including the stomach, liver and pancreas. Regrettably, visceral fat is the most dangerous kind of fat. However, a certain amount of visceral fat is essential as it plays a role in the support, stability, and protection of internal organs. Also, ensuring you have a healthy level of visceral fat directly reduces the risk of certain diseases such as heart disease, high blood pressure and may delay the onset of type 2 diabetes.

Water

Water or body water percentage can range from 45 to 60% for women, and 50 to 65% for men.

The number is the percentage of body water or fluids in total body weight and is usually around 60% to 70%. This number is strongly correlated with muscle mass. Because muscles contain a lot of water, this indicator can reflect the right way to lose weight. If the percentage of body water drops, not only does it harm your health, but it will also increase the body fat percentage.

Protein

The percentage of protein in total body weight is around 18% with an accuracy of 0.1%.

Proteins are the main building block of the body. They are an important component of all cells and tissues in the human body.  They are used to make muscles, tendons, organs, and skin. Furthermore, proteins account for about 18% of the total mass of the human body, and most importantly, it is essential for life.

Body Mass Index

Now, the Body Mass Index has an accuracy of 0.1. A normal BMI ranges from 18.5 to 25.

Indeed, Body Mass Index or BMI is a calculation of a person’s weight-to-height ratio. BMI can be used to estimate weight-related health risk.

Skeletal Muscle

Skeletal muscle can range from 15 to 70% with an accuracy of 0.1%.

Lean body mass consists of your bones, ligaments, tendons, internal organs and muscles – the total body weight minus the fat weight.

Muscle Mass

Muscle mass is the weight of muscles in your body. As your muscle mass increases, the rate at which you burn energy (calories) increases which accelerates your basal metabolic rate (BMR) and helps you reduce excess body fat levels and lose weight in a healthy way.

Bone Mass

Now, bone mass has an accuracy of 0.22 pounds.

In fact, bone mass is the weight of bones in the body. Also, this measure is used to represent the health of bones. Meanwhile, the amount of bone varies with age. By the way, increasing the amount of bone requires not only calcium, but also collagen.

Basal Metabolic Rate

Basal Metabolic Rate (BMR) is the minimum daily calorie expenditure rate. This is the rate at which you must expend calories in order to stay alive. In fact, these are calories your body needs when resting (including sleeping) to function effectively. This measurement can be helpful to weight-loss programs in predicting weight-loss rates. For example, increasing muscle mass will speed up your BMR. Indeed, a person with a high BMR burns more calories at rest than a person with a low BMR.

Metabolic Age

Your metabolic age is how your BMR compares to the average BMR for people of your chronological age in the general population. However, metabolic age tops out at 50. So, if your metabolic age is higher than your actual age, it’s an indication that you need to improve your metabolic rate. Meanwhile, increased exercise will build healthy muscle tissue, which in turn will improve your metabolic age.

Body Age

Body Age has an accuracy of 1 to 3 years.

This is your ideal body age and is equal to 2/3 of your actual age according to the functional status reflected by your various body indicators.

Q: What are the benefits of a body composition analyzer?

A: Most of all, body composition analyzers help you:

First, lose weight while still staying healthy.

Second, keep track of progress.

Third, ensure you are losing fat mass and not muscle mass or water weight.

Fourth, ensure your visceral fat is in a healthy range. In fact, too much visceral fat may lead to diabetes or metabolic syndrome.

Fifth, monitor bone mass for those with osteoporosis, osteopenia.

Also, get insight into your overall metabolism.

In addition, ensure you drink enough water or even too much water.

Furthermore, ensure you have a healthy body composition. In fact, studies show that being fit is more important than how much you weigh when it comes to lowering your risk for cardiovascular disease and mortality.

Finally, ensure you have a healthy ratio of fat to muscle. In fact, skeletal muscle and bone density help you perform daily activities and prevent diseases like osteoporosis.


Q: How is a body composition analyzer helpful?

A: A body composition analyzer helps you identify the following:

First, what your exercise needs are.

Second, your nutritional needs.

Third, your health risks.

Finally, determine your fitness goals.

Q: What can you do with a body composition analyzer?

A: First and foremost, you can come up with a precise plan to gain muscle mass and lose fat in specific areas of your body. Now, as you may know, there may come a time when your body weight will stop decreasing, despite having a healthy diet and plenty of physical activity. By the way, this weight gain may be because you’re building muscles, and muscle weighs more than fat. Moreover, by using a body composition analyzer you can verify that this is indeed what is happening and may even inspire you to work even harder.

Second, a body composition analyzer also measures bone density. Consequently, you can keep your eye on chances of developing osteoporosis. Specifically, a dropping bone density is an indicator of osteoporosis.

Finally, a body composition analyzer can reveal if you have high fat stores and low muscle mass. In fact, these conditions are indicators of serious risks to your health like diabetes, cardiovascular disease, and hormonal imbalances. And, they are a sign for you to make an appointment with your health care provider.

Body Composition Monitors FAQ – Frequently Asked Questions

Body Composition Monitors FAQ - Frequently Asked Questions

Body composition monitors FAQ or frequently asked questions give insight into body composition monitors reviewed elsewhere on this site. Also, use the body composition monitors FAQ along with body composition monitors buyers guide and the body composition monitors comparison table to find the best scale that meets your needs.

Body Composition Monitors FAQ

Q: What are body composition monitors?

A: First and foremost, a body composition monitor is a scale that tells you how healthy you are. In fact, this scale sends an imperceptible current through your body to perform bioelectrical impedance analysis. Now, muscles, fat, bone and water conduct electricity at different rates. This is because they resist the flow of current differently. And these differences are measured by the body composition monitor or body fat monitor. Furthermore, the body composition monitor combines this information with formulas and data such as your gender and age to provide you with a wealth of information regarding fat, muscle, bone and water in your body.

Q: How does the body composition monitor work?

A: The body composition monitor is a body fat scale that uses sensors underneath your feet to measure your bioelectrical impedance. When you step on the scale, a small electrical current runs up through your leg and across your pelvis, measuring the amount of resistance from body fat. Then, the sensors in the scale measure the level of resistance that the current meets as it travels back through your other leg.

Now, the greater the body resistance means a higher fat percentage and lower muscle mass. This is because fat contains less water than muscle, so it’s denser than muscle and more difficult for a current to travel through. Meanwhile, the lower the body resistance means you have lower fat percentage and more muscle mass.

An extremely weak 50 KHz electrical current less than 500 micro amperes is sent through your body to determine the amount of fat tissue. This weak electrical current is not felt. In order to determine your body composition, the electrical impedance is used, along with your height, weight, age and gender information to generate results.

Q: Can the body composition monitor be used by everyone?

A: Because body composition monitors use Bio-electrical Impedance Analysis (BIA) technology, they are not recommended for anyone who has a pacemaker or other internal medical device.

Q: What kind of information do body composition monitors provide?

A: The body composition monitor provides the information described below.

Total Body Weight

Total body weight or body weight can range from 6 to 400 pounds with an accuracy of 0.2 pounds.

Body Fat

By the way, body fat can range from 5 to 75% with an accuracy of 0.1%.

Also, body fat, sometimes referred to as body fat percentage, is the percentage of fat to the total body weight.

Now, body fat is essential for maintaining body temperature, cushioning joints and protecting internal organs. Although you need healthy body fat, too much fat can damage your long-term health. In fact, reducing excess levels of body fat has been shown to directly reduce the risk of certain conditions such as high blood pressure, heart disease, type 2 diabetes and certain cancers.

On the other hand, too little body fat may lead to osteoporosis in later years, irregular periods in women and possible infertility.

Visceral Fat

Visceral fat measurements can range from 1 to 30.

Unlike subcutaneous fat, visceral fat is stored in the abdominal cavity around several important internal organs including the stomach, liver and pancreas. Regrettably, visceral fat is the most dangerous kind of fat. However, a certain amount of visceral fat is essential as it plays a role in the support, stability, and protection of internal organs. Also, ensuring you have a healthy level of visceral fat directly reduces the risk of certain diseases such as heart disease, high blood pressure and may delay the onset of type 2 diabetes.

Water

Water or body water percentage can range from 45 to 60% for women, and 50 to 65% for men.

The number is the percentage of body water or fluids in total body weight and is usually around 60% to 70%. This number is strongly correlated with muscle mass. Because muscles contain a lot of water, this indicator can reflect the right way to lose weight. If the percentage of body water drops, not only does it harm your health, but it will also increase the body fat percentage.

Protein

The percentage of protein in total body weight is around 18% with an accuracy of 0.1%.

Proteins are the main building block of the body. They are an important component of all cells and tissues in the human body.  They are used to make muscles, tendons, organs, and skin. Furthermore, proteins account for about 18% of the total mass of the human body, and most importantly, it is essential for life.

Body Mass Index

Now, the Body Mass Index has an accuracy of 0.1. A normal BMI ranges from 18.5 to 25.

Indeed, Body Mass Index or BMI is a calculation of a person’s weight-to-height ratio. BMI can be used to estimate weight-related health risk. 

Skeletal Muscle

Skeletal muscle can range from 15 to 70% with an accuracy of 0.1%.

Lean body mass consists of your bones, ligaments, tendons, internal organs and muscles – the total body weight minus the fat weight.

Muscle Mass

Muscle mass is the weight of muscles in your body. As your muscle mass increases, the rate at which you burn energy (calories) increases which accelerates your basal metabolic rate (BMR) and helps you reduce excess body fat levels and lose weight in a healthy way.

Bone Mass

Now, bone mass has an accuracy of 0.22 pounds.

In fact, bone mass is the weight of bones in the body. Also, this measure is used to represent the health of bones. Meanwhile, the amount of bone varies with age. By the way, increasing the amount of bone requires not only calcium, but also collagen.

Basal Metabolic Rate

Basal Metabolic Rate (BMR) is the minimum daily calorie expenditure rate. This is the rate at which you must expend calories in order to stay alive. In fact, these are calories your body needs when resting (including sleeping) to function effectively. This measurement can be helpful to weight-loss programs in predicting weight-loss rates. For example, increasing muscle mass will speed up your BMR. Indeed, a person with a high BMR burns more calories at rest than a person with a low BMR.

Metabolic Age

Your metabolic age is how your BMR compares to the average BMR for people of your chronological age in the general population. However, metabolic age tops out at 50. So, if your metabolic age is higher than your actual age, it’s an indication that you need to improve your metabolic rate. Meanwhile, increased exercise will build healthy muscle tissue, which in turn will improve your metabolic age.

Body Age

Body Age has an accuracy of 1 to 3 years.

This is your ideal body age and is equal to 2/3 of your actual age according to the functional status reflected by your various body indicators.

Q: What are the benefits of a body composition monitor?

A: Most of all, monitoring body composition helps you:

First, lose weight while still staying healthy.

Second, keep track of progress.

Third, ensures you are losing fat mass and not muscle mass or water weight.

Fourth, ensures your visceral fat is in a healthy range. In fact, too much visceral fat may lead to diabetes or metabolic syndrome.

Also, monitor bone mass for those with osteoporosis, osteopenia.

In addition, get insight into your overall metabolism.

Furthermore, ensures you drink enough water or even too much water.

Next, ensures you have a healthy body composition. In fact, studies show that being fit is more important than how much you weigh when it comes to lowering your risk for cardiovascular disease and mortality.

Lastly, ensures you have a healthy ratio of fat to muscle. In fact, skeletal muscle and bone density help you perform daily activities and prevent diseases like osteoporosis.

Q: How is a body composition monitor helpful?

A: A body composition monitor helps you identify the following:

First, what your exercise needs are.

Second, your nutritional needs.

Third, your health risks.

Finally, determine your fitness goals.

Body Composition Analyzer Buyers Guide

Body Composition Analyzer Buyers Guide

Body composition analyzer buyers guide gives insight into body composition analyzers reviewed elsewhere on this site. Also, use body composition analyzer buyers guide along with body composition analyzer frequently asked questions and body composition analyzers comparison table to find the best one for your needs.

Composition Measures

First, Body Composition Analyzers do body composition analysis and generate information about several aspects of your body, such as body fat analysis. Now, the most familiar one is your weight. However, there are others like metabolic age of your body, Basal Metabolic Rate (BMR), Body Mass Index (BMI), bone mass, skeletal muscle mass, muscle mass, subcutaneous fat, body fat, visceral fat percentage, proteins, fat free body weight, and water.

So, one of the things to consider, is which of these measures are important to you.

Metabolic age of your body

Your metabolic age is how your BMR compares to the average BMR for people of your chronological age in the general population. However, metabolic age tops out at 50. So, if your metabolic age is higher than your actual age, it’s an indication that you need to improve your metabolic rate. Meanwhile, increased exercise will build healthy muscle tissue, which in turn will improve your metabolic age.

Basal Metabolic Rate (BMR)

Basal Metabolic Rate (BMR) is the minimum daily calorie expenditure rate. This is the rate at which you must expend calories in order to stay alive. In fact, these are calories your body needs when resting (including sleeping) to function effectively. This measurement can be helpful to weight-loss programs in predicting weight-loss rates. For example, increasing muscle mass will speed up your BMR. Indeed, a person with a high BMR burns more calories at rest than a person with a low BMR.

Body Mass Index (BMI)

Now, the Body Mass Index has an accuracy of 0.1. A normal BMI ranges from 18.5 to 25.

Indeed, Body Mass Index or BMI is a calculation of a person’s weight-to-height ratio. BMI can be used to estimate weight-related health risk. 

Bone mass

Now, bone mass has an accuracy of 0.22 pounds.

In fact, bone mass is the weight of bones in the body. Also, this measure is used to represent the health of bones. Meanwhile, the amount of bone varies with age. By the way, increasing the amount of bone requires not only calcium, but also collagen.

Skeletal muscle mass

Skeletal muscle can range from 15 to 70% with an accuracy of 0.1%.

Lean body mass consists of your bones, ligaments, tendons, internal organs and muscles – the total body weight minus the fat weight.

Muscle mass

Muscle mass is the weight of muscles in your body. As your muscle mass increases, the rate at which you burn energy (calories) increases which accelerates your basal metabolic rate (BMR) and helps you reduce excess body fat levels and lose weight in a healthy way.

Subcutaneous fat

Subcutaneous fat is the deepest layer of fat. First, subcutaneous fat is one way that your body stores energy. Second, it functions as a padding to protect your muscles and bones from the impact of hits or falls. Third, it serves as a passageway for nerves and blood vessels between your skin and your muscles.

Body fat percentage

Body fat percentage of a human being is the total mass of fat divided by total body mass, multiplied by 100. Most of all, body fat includes essential body fat and storage body fat.

Visceral fat percentage

Research tells us that about 10 percent of all body fat is visceral fat. So, if you know your total body fat, 10 percent of it is an estimate of the amount of visceral fat.

Proteins

The percentage of protein in total body weight is around 18% with an accuracy of 0.1%.

Proteins are the main building block of the body. They are an important component of all cells and tissues in the human body.  They are used to make muscles, tendons, organs, and skin. Furthermore, proteins account for about 18% of the total mass of the human body, and most importantly, it is essential for life.

Fat free body weight

Fat free body weight, also known as fat free mass or lean body mass, refers to all of your body components except fat. In fact, this weight includes your body's water, bone, organs, and muscle content.

Water percentage

Water or body water percentage can range from 45 to 60% for women, and 50 to 65% for men.

The number is the percentage of body water or fluids in total body weight and is usually around 60% to 70%. This number is strongly correlated with muscle mass. Because muscles contain a lot of water, this indicator can reflect the right way to lose weight. If the percentage of body water drops, not only does it harm your health, but it will also increase the body fat percentage.

Smart Phone Connectivity

For the most part, all of the body composition analyzers described here have Wi-Fi or Bluetooth connectivity to a smartphone. Moreover, smartphone apps like Samsung Health, Fitbit, Google Fit, Apple Health can use body composition measures supplied by the body composition analyzers. Consequently, you have a way to keep track of progress with respect to these composition measures.

Warranty

Finally, you want to have the confidence that the purchase you made is going to work for a long time. That's where the warranty comes in. In fact, the warranty is a type of insurance that you will get value from the purchase you made.

Comparison Body Composition Analyzer

Comparison Body Composition Analyzer

Use comparison body composition analyzer, reviewed elsewhere on this site to find best analyzer. Also, use body composition analyzer's frequently asked questions and body composition analyzer's buyers guide to get insight as you compare these analyzers.

Comparing Body Composition Analyzers

Monitor

Users

Warranty

A/A+ Feedback

1-5 Rating

1. RENPHO Bluetooth Body Fat Scale

No limit

1-year

94%

5.0

2. Etekcity Scale

No limit

1-year

94%

4.9

3. Toyuugo Scale

24

Cell

90%

4.7

4. REDOVER Body Fat Scale

No limit

5-years

93%

4.8

Best Body Composition Analyzer to Track Fat, Muscle Changes

Best Body Composition Analyzer to Track Changes in Fat, Muscle, Others

Body composition machines are scales with a body composition analyzer that does body composition analysis such as body fat analysis. Consequently, these scales show your weight along with information about your fat, muscles, metabolism, bones, and your hydration level. Furthermore, a body composition analyser is used to accurately measure and see changes in fat mass, muscle mass, body fat, and other measures.

Table of Content

Review of Best Body Composition Analyzers

Editor’s Choice of Best Body Composition Analyzer

1. RENPHO Bluetooth Body Fat Scale

Comparison of Best Body Composition Analyzers

side-by-side comparison of body composition analyzers , reviewed below, will help you make a decision. Meanwhile, the list of these body composition analyzers in descending order of recommendations are as follows:

RENPHO Bluetooth Body Fat Scale

Etekcity Scale

REDOVER Body Fat Scale

Toyuugo Scale

1. RENPHO Bluetooth Body Fat Scale

RENPHO Body Fat Scale - Smart BMI Scale - Wireless Weight Scale - Body Composition Analyzer

Key Features

body fat analysis

First, using Bio-electrical Impedance Analysis (BIA) technology, the RENPHO Body Fat Scale does body composition analysis including body fat analysis.  As a result, this scale generates the following body composition measures:

Metabolic age
Basal Metabolic Rate (BMR)
Body Mass Index (BMI)
Bone mass
Skeletal muscle
Muscle mass
Subcutaneous fat
Body fat
Visceral fat
Protein
Body weight
Fat free body weight
Water

Second, the body composition analyser's scale has auto-calibrating capability.

Third, the scale uses Bluetooth 4.0 to connect with Android or Apple smartphones.

While the scale only displays body weight, all the body composition measures are available in the RENPHO app downloaded to a Bluetooth 4.0 capable smartphone. By the way, you can weigh yourself without a smartphone.

Next, the RENPHO app syncs body composition data with

Samsung Health
Fitbit App
Google Fit
Apple Health

By the way, there is a RENPHO app for Apple Watch.

Finally, there is no limit to the number of users who can use this scale and track their fitness progress on their personal smartphones.

Other Features

First, the RENPHO Smart BMI Scale can be used by anyone weighing less than 396 pounds.

Second, this body composition machine's scale uses high precision sensors with an accuracy of 0.2 pounds.

Third, the scale uses a high quality, 5 mm thick, durable tempered glass platform with four high sensitivity electrodes.

Also, the scale’s bottom has four anti-slip and stable pads.

In addition, the scale is 11 inches long, 11 inches wide, and 0.8 inch high.

Furthermore, it weighs 2.86 pounds.

Next, this body composition machine's scale has FDA, CE, FCC, ROHS certifications.

Also, the scale can be used by anyone between the ages of 10 to 80.

Finally, there is mention of a 1-year warranty on the company’s website.

PROS

First, the RENPHO wireless weight scale syncs with Apple Watch.

Also, this body composition machine's scale has no limitations on the number of users who can use it.

In addition, it has been cleared or has certifications from the FDA, CE, FCC, and ROHS.

Finally, the body composition analyzer comes with a 1-year warranty.

CONS

However, the RENPHO scale does not have step on technology.

2. Etekcity Scale

Etekcity Smart Body Fat Scale - Bathroom Digital Weight Scale - Compositions Analyzer

Key Features

Etekcity

First, using Bio-electrical Impedance Analysis (BIA) technology, the Etekcity Smart Body Fat Scale does body composition analysis such as body fat analysis. As a result of this analysis, the scale displays the following body composition measures:

Metabolic age
Basal Metabolic Rate (BMR)
Body Mass Index (BMI)
Bone mass
Skeletal mass
Muscle mass
Subcutaneous mass
Body fat
Visceral fat
Protein
Body weight
Fat free body weight
Water

Second, the body composition analyser's scale uses step on technology.

Third, it has auto-calibrating capability.

Also, the scale uses Bluetooth to connect with Android or Apple smartphones.

In addition, the scale uses bright clear red LED to display body weight. By the way, you can weigh yourself without a smartphone.

Meanwhile, the scale syncs with a smartphone containing Etekcity’s VeSyncFit app, when the scale and smartphone connect.

Next, the VeSyncFit app on the smartphone syncs body composition data with.

Fitbit
Google Fit
Apple Healthody weight
Water

Finally, there is no limit to the number of users who can use this scale and track their fitness progress on their personal smartphones.

Other Features

First, the Etekcity Scale can be used by anyone weighing less than 400 pounds.

Second, this body composition machine's scale has four high-accuracy sensors with an accuracy of 0.2 pounds.

Third, the scale has a 6 mm thick tempered glass with four high sensitivity electrodes.

Also, this body composition machine's scale uses tempered glass that provides strong support.

In addition, the scale is 11.8 inches long, 11.8 inches wide, and 1 inch high.

Finally, there is mention of a 1-year warranty on the company’s website.

PROS

First, the Etekcity scale uses step on technology.

Also, this scale has no limitations on the number of users who can use it.

Finally, the Etekcity scale comes with a 1-year warranty.

3. Toyuugo Scale

Toyuugo Body Fat Bathroom Scale - Body Composition Analyzer - Digital Weight Scale - Wireless BMI Scale

Key Features

body fat analysis

First, the Toyuugo Body Fat Bathroom Scale does body composition analysis including body fat analysis. As a result of this analysis, the scale displays the following body composition measures:

Body age
Basal Metabolic Rate (BMR)
Body Mass Index (BMI)
Bone mass
Skeletal muscle
Muscle mass
Subcutaneous fat
Body fat
Visceral fat
Protein
Body Weight
Fat free body weight
Water

Second, the body composition analyser's scale uses step on technology.

Third, the scale has auto-calibrating capability.

Also, the scale uses Bluetooth 4.0 to connect with Android and Apple smartphones.

In addition, the scale uses a 3-inch x 1.1-inch bright LED display to show body weight. By the way, you can weigh yourself without a smartphone. Meanwhile, the scale syncs with a smartphone when the scale and smartphone connect again.

Finally, 24 users can use this scale and track their fitness progress on their personal smartphones.

Other Features

First, the Toyuugo Scale can be used by anyone weighing less than 396 pounds.

Second, this body composition machine's scale has four high precision sensors with an accuracy of 0.2 pounds.

Third, this body composition machine's scale uses tempered glass along with four sensitive electrodes.

Also, the scale is 11.8 inches long, 11.8 inches wide, and 0.98 inch high.

In addition, the body composition analyzer weighs 3.7 pounds.

However, there is no mention of a warranty on the company’s website.

PROS

First, the Toyuugo scale uses step on technology.

Also, this scale can be used by 24 users with smartphones to view their body composition.

CONS

However, there is no mention of a warranty.

4. REDOVER Body Fat Scale

REDOVER Bluetooth Body Fat Scale - Body Composition Analyzer - Wireless Digital Bathroom Scale

Key Features

body fat analysis

First, using Bio-electrical Impedance Analysis (BIA) technology, the REDOVER Body Fat Scale does body composition analysis such as body fat analysis. As a result of this analysis, the scale displays the following body composition measures:

Metabolic age
Basal Metabolic Rate (BMR)
Body Mass Index (BMI)
Bone mass
Skeletal muscle
Muscle mass
Subcutaneous fat
Body fat
Visceral fat
Protein
Body weight
Fat free body weight
Water

Second, the body composition analyser's scale uses step on technology. Consequently, you see your weight as soon as you step on the scale.

Third, it has auto-calibrating capability.

Also, the scale uses Bluetooth 4.0 to connect with Android 4.8 and Apple IOS 8.0 smartphones.

In addition, the scale has a 3.3-inch highlighted LED display with large bright numbers to show body weight. While the scale only displays body weight, all the body composition measures are available in the smartphone’s REDOVER Feelfit app.

Next, the REDOVER Feelfit app on the smartphone syncs body composition data with.

Fitbit
Google Fit
Apple Health

Finally, there is no limit to the number of users who can use this scale and track their fitness progress on their personal smartphones.

Other Features

First, the REDOVER Body Fat Scale can be used by anyone weighing less than 400 pounds.

Second, this body composition machine's scale has four high precision sensors with an accuracy of 0.2 pounds.

Third, the scale has a professional tempered glass platform.

Next, the scale is 11.8 inches long, 11.8 inches wide and 1 inch high.

Also, the body composition analyzer weighs 3.53 pounds.

In addition, this body composition machine's scale reminds you when the battery is low.

Finally, the body composition analyzer comes with a free 5-year warranty and lifetime technical support.

PROS

First, the REDOVER wireless digital bathroom scale uses step on technology.

Second, the scale has a low battery indicator that appears on the LED display.

Also, this scale has no limitations on the number of users who can use it.

Finally, the body composition analyzer comes with a 5-year warranty.

Body Composition Analyzers Buyers Guide

The body composition analyzers buyers guide gives you insight into body composition analyzer's features. 

Body Composition Analyzers FAQ

Other Body Measurement Devices

Body Composition Monitors Buyers Guide

Body Composition Monitors Buyers Guide

Body composition monitors buyers guide gives insight into body composition monitors reviewed elsewhere on this site. Also, use body composition monitors buyers guide along with body composition monitors frequently asked questions and body composition monitors comparison table to find the best one for your needs.

Composition Measures

First, Body Composition Monitors provide information about several aspects of your body. Now, the most familiar one is your weight. However, there are others like metabolic age of your body, Basal Metabolic Rate (BMR), Body Mass Index (BMI), bone mass, skeletal muscle mass, muscle mass, subcutaneous fat, body fat percentage, visceral fat percentage, proteins, fat free body weight, and water percentage.

So, one of the things to consider, is which of these measures are important to you. Some body composition monitors provide a few of the most important measures, while others provide the whole set and maybe others not listed above.

Metabolic age of your body

Your metabolic age is how your BMR compares to the average BMR for people of your chronological age in the general population. However, metabolic age tops out at 50. So, if your metabolic age is higher than your actual age, it’s an indication that you need to improve your metabolic rate. Meanwhile, increased exercise will build healthy muscle tissue, which in turn will improve your metabolic age.

Basal Metabolic Rate (BMR)

Basal Metabolic Rate (BMR) is the minimum daily calorie expenditure rate. This is the rate at which you must expend calories in order to stay alive. In fact, these are calories your body needs when resting (including sleeping) to function effectively. This measurement can be helpful to weight-loss programs in predicting weight-loss rates. For example, increasing muscle mass will speed up your BMR. Indeed, a person with a high BMR burns more calories at rest than a person with a low BMR.

Body Mass Index (BMI)

Now, the Body Mass Index has an accuracy of 0.1. A normal BMI ranges from 18.5 to 25.

Indeed, Body Mass Index or BMI is a calculation of a person’s weight-to-height ratio. BMI can be used to estimate weight-related health risk. 

Bone mass

Now, bone mass has an accuracy of 0.22 pounds.

In fact, bone mass is the weight of bones in the body. Also, this measure is used to represent the health of bones. Meanwhile, the amount of bone varies with age. By the way, increasing the amount of bone requires not only calcium, but also collagen.

Skeletal muscle mass

Skeletal muscle can range from 15 to 70% with an accuracy of 0.1%.

Lean body mass consists of your bones, ligaments, tendons, internal organs and muscles – the total body weight minus the fat weight.

Muscle mass

Muscle mass is the weight of muscles in your body. As your muscle mass increases, the rate at which you burn energy (calories) increases which accelerates your basal metabolic rate (BMR) and helps you reduce excess body fat levels and lose weight in a healthy way.

Subcutaneous fat

Subcutaneous fat is the deepest layer of fat. First, subcutaneous fat is one way that your body stores energy. Second, it functions as a padding to protect your muscles and bones from the impact of hits or falls. Third, it serves as a passageway for nerves and blood vessels between your skin and your muscles.

Body fat percentage

Body fat percentage of a human being is the total mass of fat divided by total body mass, multiplied by 100. Most of all, body fat includes essential body fat and storage body fat.

Visceral fat percentage

Research tells us that about 10 percent of all body fat is visceral fat. So, if you know your total body fat, 10 percent of it is an estimate of the amount of visceral fat.

Proteins

The percentage of protein in total body weight is around 18% with an accuracy of 0.1%.

Proteins are the main building block of the body. They are an important component of all cells and tissues in the human body.  They are used to make muscles, tendons, organs, and skin. Furthermore, proteins account for about 18% of the total mass of the human body, and most importantly, it is essential for life.

Fat free body weight

Fat free body weight, also known as fat free mass or lean body mass, refers to all of your body components except fat. In fact, this weight includes your body's water, bone, organs, and muscle content.

Water percentage

Water or body water percentage can range from 45 to 60% for women, and 50 to 65% for men.

The number is the percentage of body water or fluids in total body weight and is usually around 60% to 70%. This number is strongly correlated with muscle mass. Because muscles contain a lot of water, this indicator can reflect the right way to lose weight. If the percentage of body water drops, not only does it harm your health, but it will also increase the body fat percentage.

Smart Phone Connectivity

For the most part, all of the body composition monitors or body fat monitors described here have Wi-Fi or Bluetooth connectivity to a smartphone. Moreover, smartphone apps like Samsung Health, Fitbit, Google Fit, Apple Health can use body composition measures supplied by the body composition monitors. Consequently, you have a way to keep track of progress with respect to these composition measures.

On the other hand, you may simply want to see the measures on the scale and let your brain keep track of your progress. For example, a standard weight scale shows your weight for you to monitor. In fact, one of the benefits of monitoring progress by this method is that your brain gets totally connected with the composition measures.

Warranty

Finally, you want to have the confidence that the purchase you made is going to work for a long time. That's where the warranty comes in. In fact, the warranty is a type of insurance that you will get value from the purchase you made.

Comparison Body Composition Monitors

Comparison Body Composition Monitors

Comparison body composition monitors compares body composition monitors reviewed elsewhere on this site. Incidentally, use body composition monitor's frequently asked questions and body composition monitor's buyers guide in combination with table below to find the best one for you.

Table Comparing Body Composition Monitors

Monitor

Smartphone Link

Composition Measures

Users

Warranty

A/A+ Feedback

1-5 Rating

1. FITINDEX Body Fat Scale

Yes

13

1

1-year

91%

5.0

2. YUNMAI Premium Smart Scale

Yes

10

16

1-year

87%

4.6

3. FITINDEX Smart Body Fat Scale

Yes

13

No limit

1-year

92%

4.7

4. Runcobo Digital Scale

Yes

13

No limit

1-year

94%

4.9

5. Withings Body+

Yes

6

8

1-year limited

88%

4.8

Best Body Composition Monitors – Percentages of Muscle, Fat, etc.

Best Body Composition Monitors for Percentages of Muscles, Fat, Others

Body composition monitors are scales that not only show your weight but also provide information about your fat, muscles, metabolism, bones, and how hydrated you are. Specifically, these monitors provide percentages of bone, fat, water, and muscle in the body.

Table of Content

Review of Best Body Composition Monitors

Editor’s Choice of Best Body Composition Monitor

1. FITINDEX Body Fat Scale

Comparison of Best Body Composition Monitors

side-by-side comparison of body composition monitors , reviewed below, will help you make a decision. Meanwhile, the list of these body composition monitors in descending order of recommendations are as follows:

FITINDEX Body Fat Scale

Runcobo Digital Scale

Withings Body+

FITINDEX Smart Body Fat Scale

YUNMAI Premium Smart Scale

1. FITINDEX Body Fat Scale

FITINDEX Bluetooth Body Fat Scale - Smart Wireless BMI Bathroom Weight Scale - Body Composition Monitor Health Analyzer

Key Features

body composition mointors

First, using Bio-electrical Impedance Analysis (BIA) technology, the FITINDEX Body Fat Scale measures the following:

Metabolic age of body
Basal Metabolic Rate (BMR)
Body Mass Index (BMI)
Bone mass
Skeletal muscle
Muscle mass
Subcutaneous fat
Body fat percentage for 10 to 80-year old users
Visceral fat
Protein
Body weight
Fat free body weight
Water percentage

Second, it is equipped with four latest versions of high precision sensors.

Third, this body fat scale uses step on technology.

Also, this body fat monitor auto-calibrates.

In addition, the scale uses Bluetooth 4.0 to connect with Android and Apple smartphones.

Furthermore, the FITINDEX syncs with

Samsung Health
Fitbit App
Google Fit
Apple Health

Next, you can graph progress on your phone with FITINDEX App.

By the way, there is an app for Apple Watch.

Lastly, you can export the data to a CSV file for use on your laptop/desktop.

Other Features

First, the FITINDEX Body Fat Scale can be used by anyone weighing less than 396 pounds.

Second, the scale has an accuracy of 0.2 pounds.

Third, the scale has a high quality 5 mm tempered glass platform.

Next, the bottom is made of quality ABS plastic.

Also, it has CE, FCC, and ROHS certifications.

In addition, the scale is 10.2 inches long, 10.2 inches wide and 1 inch thick.

Furthermore, it weighs 2.43 pounds.

Finally, there is mention of 1-year warranty on the company’s website.

Use

First by body builders.

Second, by those trying to lose weight.

Third, by juniors and teenagers.

PROS

First, this scale has 13 body composition measures.

Second, it uses step on technology.

Also, the scale auto-calibrates.

In addition, it can connect with Apple Watch.

Finally, it comes with a 1-year warranty.

CONS

However, the FITINDEX body fat scale is limited to only one user who can link to a smart phone.

2. YUNMAI Premium Smart Scale

YUNMAI Body Fat Scale - Body Composition Monitor

Key Features

Body Composition Monitors

First, using Bio-electrical Impedance Analysis (BIA) technology, the YUNMAI Premium Smart Scale measures the following for anyone 18 years or older. Meanwhile, it provides only weight for anyone under 18.

Body age
Basal Metabolic Rate (BMR)
Body Mass Index (BMI)
Bone mass
Muscle mass
Body fat percentage
Visceral fat
Protein
Weight
Water percentage

Second, this body fat monitor is equipped with high precision bio-impedance pressure sensors.

Third, the scale uses Bluetooth to connect with Android or Apple smartphones.

Also, the YUNMAI app syncs with

Fitbit
Google Fit
Apple Health

In addition, you can weigh yourself with or without the phone.

Meanwhile, it has a four inch, backlit LCD porthole shaped display.

Lastly, 16 users can use this scale to track progress on their smartphones.

Other Features

First, the YUNMAI Premium Smart Scale can be used by anyone weighing less than 396 pounds.

Second, the scale has a high quality 17 mm Indium Tin Oxide (ITO) glass platform.

Also, it has been listed by the Food and Drug Administration (FDA) as a smart scale.

In addition, the scale is 12.9 inches long, 12.9 inches wide and 1.2 inches thick.

Furthermore, it weighs 4.9 pounds.

Finally, there is a 1-year warranty description on YUNMAI’s website.

PROS

First, this scale has 10 body composition measures.

Second, 16 users can use the scale to link to their individual smartphones.

Third, it has passed Food and Drug Administration (FDA) testing.

Finally, it comes with a 1-year warranty.

3. FITINDEX Smart Body Fat Scale

FITINDEX Weight Scale, Body Composition Monitor

Key Features

Displays body's composition

First, using Bio-electrical Impedance Analysis (BIA) technology, the FITINDEX Body Fat Scale measures the following:

Body age
Basal Metabolic Rate (BMR)
Body Mass Index (BMI)
Bone mass
Skeletal muscle
Muscle mass
Subcutaneous fat
Body fat percentage
Visceral fat
Protein
Body weight
Fat free body weight
Water percentage

Second, this body fat monitor is equipped with latest versions of four high precision sensors and four electrodes.

Third, this body fat scale uses step on technology.

Next, the scale uses Bluetooth to connect with Android and Apple smartphones.

Also, the FITINDEX syncs with

Samsung Health
Fitbit App
Google Fit
Apple Health

In addition, you can graph progress on your phone using the FITINDEX App.

Furthermore, it can sync with Apple Watch.

Most of all, unlimited users can use this scale to track progress on their smartphones using FITINDEX App.

Lastly, it has a backlit LCD display. Meanwhile, the sleek surface is easy to clean.

Other Features

First, the FITINDEX Body Fat Scale can be used to weigh anything or anyone weighing 6.6 to 396 pounds.

Second, the scale has an accuracy of 0.2 pounds.

Third, the scale has a high quality 4 mm tempered glass platform that is durable, easy to clean, and compact.

Next, the scale is 10.2 inches long, 10.2 inches wide and 0.9 inches thick.

Also, it weighs 2.43 pounds.

In addition, it comes with four anti-skid mats.

Finally, there is mention of a 1-year warranty on the company’s website.

PROS

First, this scale has 13 body composition measures.

Second, this body fat monitor uses step on technology.

Next, it can connect with Apple Watch.

Also, there is no limit to the number of users who can use this scale and link to their individual smartphones.

In addition, it comes with four anti-skid mats.

Finally, it comes with a 1-year warranty.

4. Runcobo Digital Scale

Runcobo Smart Scale Digital Weight - Body Fat Scale for Weight, Body Composition Monitor

Key Features

Shows composition of body

First, using Bio-electrical Impedance Analysis (BIA) technology, the RUNCOBO Smart Scale measures the following:

Metabolic age
Basal Metabolism Rate (BMR)
Body Mass Index (BMI)
Bone mass
Skeletal muscle
Muscle mass
Subcutaneous fat
Body fat percentage
Visceral fat
Protein
Body weight
Fat free body weight
Water percentage

Second, the scale is equipped with high precision sensors.

Third, RUNCOBO scale uses step on technology.

Next, the scale automatically uses either 2.4 GHz Wi-Fi or Bluetooth to connect with Android and Apple smartphones.

Also, the RUNCOBO syncs with

Fitbit App
Google Fit
Apple Health

In addition, you can graph progress on your phone using the RUNCOBO App.

Lastly, unlimited number of users can use this scale to track progress on their smartphones using RUNCOBO App.

Other Features

First, the RUNCOBO Digital Scale can be used to weigh anyone weighing less than 397 pounds.

Second, the scale has a high quality 6 mm tempered Indium Tin Oxide (ITO) glass platform.

Third, the bottom of the scale is made of ABS plastic.

Next, the scale is 12.2 inches long, 12.2 inches wide, and 1 inch thick.

Also, it weighs 4.08 pounds.

Finally, it comes with a 1-year warranty.

PROS

First, this scale has 13 body composition measures.

Second, it uses Step on technology.

Also, there is no limit to the number of users who can use this scale and link to their individual smartphones.

Finally, it comes with a 1-year warranty.

5. Withings Body+

Withings Digital Scale - Smart Body Composition

Key Features

Fat, Muscle, Water Make up of Body

First, using Bio-electrical Impedance Analysis (BIA) technology, the Withings Body+ measures the following:

Body Mass Index (BMI)
Bone mass percentage
Muscle mass percentage
Fat mass percentage
Body weight
Water percentage

Second, the scale automatically uses Wi-Fi or Bluetooth to connect with Android or Apple smartphones.

Next, the Withings Body+ syncs with

Fitbit
Google Fit
Apple Health
MyFitnessPal
Health Mate app

  1. 4
    Also, it syncs with Apple Watch.
  2. 5
    Now, the Health Mate app

Let’s you set a weight goal and then monitor your daily calories consumed.
Also works with Alexa, for example, to hear your weight.
Graphs your weight and BMI trend.

By the way, eight users can use this scale to track progress on their smartphones.

Finally, the Body+ uses position control technology to help you center yourself on the scale so you get the most accurate reading.

Other Features

First, the Body+ can be used to weigh anyone weighing less than 396 pounds.

Also, it uses four standard AAA batteries that can last for up to two years.

Next, the scale is 12.8 inches long, 12.8 inches wide, and 0.9 inch thick.

Also, it weighs 4.4 pounds.

Finally, it comes with a 1-year limited warranty. However, to get this warranty, the Withings Body+ must be shipped and sold by Amazon.

PROS

First, this scale has 6 body composition measures.

Also, it can sync with Apple watch.

In addition, 8 users can use the scale while linking with their individual smartphones.

Finally, it comes with a 1-year limited warranty.

Body Composition Monitors Buyers Guide

The body composition monitor's buyers guide helps you compare a body composition monitor's features. 

FAQ - Frequently Asked Questions

Other Body Measurement Devices

How to Avoid Dangers of Prolonged Sitting – Get Up

prolonged sitting

How to Avoid Dangers of Prolonged Sitting – Get Up

Advances in automation and technology has changed the lives of hundreds of millions of people around the world. One of the consequences of these advances, has been that people spend more time sitting at home and work. In fact, millions of people spend nearly 8 hours a day sitting while at work. And, while sitting is definitely more comfortable, prolonged sitting is detrimental to your health.

Furthermore, studies show Americans spend an average of six to eight hours every day sitting in their free time. And, during that time, they are either resting, watching television, playing video games, listening to music, reading a book or working on computer while sitting.

Moreover, the 2017 American time use survey by Bureau of Labor Statistics reported that an average American spends 8.78 hours each day on sitting related activities. In fact, activities included driving to and from work, driving the car to run errands, eating, drinking, working, attending classes, homework, TV, socializing, cell phone, mail, email and other activities on the computer. In addition, a 2018 survey of 5,900 adults, reported that nearly 26 percent, of those responding, sat for more than eight hours a day. While, another 45 percent, of those responding, didn’t get any moderate or vigorous exercise. Finally, nearly 11 percent were not only physically inactive but also sitting for more than eight hours a day.

Effects of Sitting Too Much – Metabolic Consequences

  1. 1
    Sitting too much causes your large leg muscles to become inactive. Regrettably, this inactivity has harmful metabolic consequences.
  2. 2
    Most of all, sitting too much affects your metabolism, interferes with healthy cholesterol and blood sugar levels. Indeed, research shows that sitting too much causes obesity, high blood sugar, increased blood pressure, excess body fat around the waist, and abnormal cholesterol levels. Moreover, all of these conditions make up what is known as metabolic syndrome.

Effects of Too Much Sitting on Blood Circulation

  1. 1
    Slows down blood flow causing blood to pool in the legs and feet, leading to varicose veins, swollen ankles, or even dangerous blood clots. By the way, you can get relief for varicose veins and swollen ankles using a foot massager.
  2. 2
    Deep vein thrombosis (DVT) is caused by dangerous blood clots in the large veins of your legs. Sometimes, pieces of these clots break away from the clot itself and get into the narrow blood vessels of the lungs.
  3. 3
    Sitting too much causes blood to pool in veins of the legs – resulting in increased pressure within the veins. As a result the veins stretch, which weakens the walls of the veins and damage the veins. Symptoms of varicose veins include changes in skin color, sores, rash or a burning sensation in the legs.
  4. 4
    Causes brain fatigue. Indeed, uninterrupted sitting increases fatigue. Which, in turn, decreases heart rate.

Effects of Sitting Too Much – Weight & Obesity

  1. 1
    Most of all, Lipoprotein lipase (LPL) is an enzyme that breaks down fat so that it can be used as energy. But when LPL activity decreases, the body’s ability to burn fat suffers. As a result, the body uses carbohydrates for fuel, which in turn causes fat stores to increase. Paradoxically the body continues to gain fat even while consuming a low-calorie diet.
  2. 2
    Causes you to become obese. Indeed a study showed that being immobile makes you gain weight, while moving frequently helps prevent it.

Effects of Prolonged Sitting – Muscles

Most noteworthy, muscles need to be used to become pliable. Regrettably, when muscles are locked in sitting position for long periods of time they get stiff. In addition, prolonged sitting weakens muscles in the midsection, glutes, and legs.  Consequently, you are risking injury because your lower body has difficulty holding you up when you are sitting down. In addition, your lower body has difficulty keeping you stable when you are walking.

Muscles of the Upper Body

  1. 1
    Above all, prolonged sitting and slouching causes your neck and shoulders to curve and stiffen. As a result, your spine loses its flexibility as it absorbs pressure, and your pelvis rotates the wrong way.
  2. 2
    When you sit for too long, it is difficult to maintain good posture. You start to slouch and slump as you re-position yourself to be comfortable. Before too long, this slouching at the desk affects your posture when you stand or walk. Poor posture is very unattractive, painful and messes up your spine.
  3. 3
    Weight gain and poor posture while sitting too long causes your muscles in the back and neck to tense up and soon you have serious aches and pain throughout your shoulders, neck, back, hips, and legs.
  4. 4
    The major muscle groups in the arms — the biceps in front of upper arms, the triceps in the back and the forearms in your lower arms are all effected by sitting too much. Indeed, the triceps are a common area for fat deposits, meaning you’re most likely to notice excess, flabby skin in this area.
  5. 5
    Moreover, long periods of sitting day in and day out, causes your muscles to pull the nerves around them. As a result your nerves get pinched and you feel pain in the shoulders and lower back.

Muscles of the Lower Body

  1. 1
    The legs contain more muscle groups that any other part of your body. Prolonged sitting causes your quads, hamstrings, and calves to change, becoming less toned and perky as your muscles get smaller and less defined. The effects are first seen on your upper legs and hips, where fat deposits are common. This is largely due to the fact that fat in this area tends to be less metabolically active than the fat on other areas of the body.
  2. 2
    The buttocks are made up of three major muscle groups: the gluteus maximus, gluteus medius and gluteus minimus muscles. Too much sitting causes these muscles to become soft and undefined, leaving your butt looking flat and misshapen. As these muscles lose their tone, you may have difficulty maintaining good balance.
  3. 3
    Next, since the glutes impact your hip movement, pelvis rotation, and pelvic stability, what’s bad for the butt is actually bad for the entire body.
  4. 4
    Also, the hip flexors tighten up and prevent activation of the glutes. As a result, the pelvis can’t rotate forward, causing compression in the lower back which can lead to back pain.
  5. 5
    Finally, if the hips or glutes aren’t working properly, it can increase impact force all the way to the knees and ankles.
prolonged sitting

Effects of Prolonged Sitting on Diseases

  1. 1
    Above all, older people sitting for long periods of time are at risk of getting osteoporosis. Therefore older people need to increase their physical activity, because physical activity helps regulate bone maintenance, stimulate bone formation, and accumulation of minerals.
  2. 2
    Also, research shows that sitting and inactivity increases risk of dementia.
  3. 3
    Moreover, research suggests that excessive sitting has harmful effects on sugar and fat metabolism, which in turn increases risk of heart disease.
  4. 4
    Above all, when muscles are inactive they burn less fat. Therefore, a combination of slower blood flow and less fat being burned by muscles, means fatty acids have an easier time to clog your heart. Indeed, research in the Journal of the American College of Cardiology reported that women sitting more than 10 hours a day have a much greater risk of developing heart disease than those sitting five hours or less.
  5. 5
    Furthermore, a study shows that cells in muscles that don’t move much don’t need much sugar or glucose. As a result, these cells don’t respond well to the insulin sent by the pancreas via the blood. Consequently, the pancreas make more and more insulin and this leads to diabetes. In fact, research published in Diabetologia reported that those who sat for the longest period of time were twice more likely to have diabetes compared with those who sat the least. Furthermore, sitting for more than 8 hours a day has been associated with a 90 percent increased risk of type 2 diabetes.
testing for diabetes

Effects of Prolonged Sitting – Cancer

Most noteworthy, a Journal of the National Cancer Institute study of 4 million individuals and 68,936 cancer patients found that long periods of sitting, increases risk of colon, endometrial, and possibly lung cancer. Furthermore, the research reported that even among healthy, active people, the risk of getting cancer increases with each two hour increases in sitting time. Presumably, the increased risk may be due to excess insulin production, which encourages cell growth. Also the lack of movement decreases antioxidants in your body. Which in turn hinders the elimination of cancer-causing free radicals. In fact, excessive sitting increases lung cancer by 54 percent, uterine cancer by 66 percent, colon cancer by 30 percent.

Effects of Prolonged Sitting on Mental Health

  1. 1
    A study of 3,367 government employees found that those sitting over 6 hours a day reported symptoms of anxiety and depression when compared with those sitting less than 3 hours a day.
  2. 2
    Another study of 9,000 middle-aged women, in the Journal of Preventive Medicine, found that women sitting for more than seven hours a day were 47 percent more likely to suffer from depression than women sitting four hours or less.

Effects on Longevity

  1. 1
    Most noteworthy, a study, mentioned above, reported that reducing the average time spent sitting to less than three hours a day increases your life expectancy by two years.
  2. 2
    An Australian study reported that people watching an average of six hours of TV a day lived an average 4.8 years fewer than those who didn’t watch any TV. Furthermore, every hour of TV that participants watched after age 25 was associated with an additional 22 minute reduction in their life expectancy.
  3. 3
    Meanwhile, thirteen studies on sitting time and activity levels found that those who daily sat eight hours or more, without any physical activity, had a risk of dying which was the same as that from obesity or smoking.
  4. 4
    Finally, another study reported sitting time contributed little to the mortality of very active people.

Effects on Mortality

  1. 1
    Most noteworthy, a survey of 125,000 adults by the American Cancer Society found that adults who sat six or more hours a day were 19 percent more likely to die over the next 21 years when compared to adults who spent less time on the couch or at a desk after the workday is over. Indeed, the risks of dying were significantly higher for 14 of 22 specific causes of death. And, these 14 causes were: Alzheimer’s, suicide, kidney disease, COPD (such as emphysema), nervous disorders, Parkinson’s disease, peptic ulcer and other digestive disease, stroke, liver disease, pneumonitis, diabetes, cancer, coronary heart disease, and musculoskeletal disorders. Regrettably, over the next 21 years, 48,000 people who responded to the survey died.
  2. 2
    Meanwhile, another study followed 8,000 American adults, over the age of 45, from 2009 to 2017. Above all, the study monitored physical activities of these adults between 2009 and 2013 and their deaths through 2017. Most noteworthy, the study found risk of early death drop 17 percent in adults replacing 30 minutes of daily sitting by low-intensity physical activity. Also, adults, who replaced 30 minutes of sitting each day with moderate-to-vigorous exercise, saw their risk of early death decrease by 35 percent. Especially relevant, the higher risk of death holds even when people say they are trying to exercise. Regrettably, the recommended 30 minutes of moderate to vigorous physical activity daily does not eliminate risk from sitting during the remaining part of the day.
  3. 3
    Regrettably, over the last 25 years, one of the leading causes of premature death in the United States has been the lack of physical activity. Furthermore, ten percent of early deaths in the United States were from being inactive.

Other Effects

  1. 1
    Above all, being in front of the computer all day limits sun exposure. Consequently, since your body doesn’t get enough vitamin D from the sun, you have eat foods that contain vitamin D.
  2. 2
    Finally, lack of activity reduces your endurance levels and cardio health within two weeks of inactivity. And studies show that the amount of oxygen people take in falls rapidly after not training for a month.

Previous Research

  1. 1
    Data from a million people showed 60 to 75 minutes of moderately intense physical activity negated effects of prolonged sitting. Indeed, this 2016 study by the Norwegian School of Sports Science reported that one hour of moderate activity a day overcomes negative effects of sitting. In fact, they found that people who were sedentary for eight hours and had one hour of physical activity had a much lower risk than people who didn’t sit 8 hours but were not physically active. Consequently, physical activity really does help negate the impacts of sitting.
  2. 2
    And still another 2016 study by researchers from the University of Leicester, used data from England’s 2008 Health Survey. Especially relevant, they found that people who exercise regularly do offset the negative effects of sitting all day. In addition, they found that those who led a sedentary lifestyle, and did not meet the exercise guidelines, had the highest risk for diabetes and heart disease. Also, those who exercised regularly while sitting for large portions of the day were able to offset the negative effects of sitting all day including high Body Mass Index and high cholesterol levels. Finally, those who did not exercise regularly but had a low sedentary lifestyle had higher levels of HDL (good) cholesterol.
  3. 3
    Lastly, a 2014 study by researchers at Indiana University in Bloomington reported that taking a 5 minute walk every hour helped increase muscle activity and blood flow in participants sitting for 3 hours.

Latest Research

A study published in the March 21 2019 edition of the American Journal of Preventive Medicine looked at 14 years of activity and inactivity data of 92,500 people. Furthermore, one of the groups, in the study, were least active participants. And these participants had less than 17 minutes a day of moderate to vigorous physical activity. So a sub-group of these participants were asked to replace 30 minutes of sitting with light activity. As a result, the study found that their risk of premature death dropped by 14 percent. In addition, the study also asked another sub-group of these participants to replace 30 minutes of sitting with moderate to vigorous physical activity. As a result, the study found their risk of premature death drop by 45 percent.

Remedies for Prolonged Sitting Problems

prolonged sitting

Above all, remedies to offset the effects of prolonged sitting include the following.

  1. 1
    Take a break every 30 minutes and walk around so that you can stretch your legs and clear your head. By the way, the effects of prolonged sitting also affects seniors who need help walking. Consequently, these seniors can use walkers and rollators to help them walk.
  2. 2
    Or, if a break is impossible, just stand up and move around for a minute or two.
  3. 3
    Next, stand while you are talking on the phone or watching television at home.
  4. 4
    Also, verify that you will be comfortable working at a desk where you have to stand.
  5. 5
    Meanwhile, walk across the hall to talk to a coworker instead of sending an email.
  6. 6
    And while an elevator may happen to be convenient, take the stairs instead.
  7. 7
    Incidentally, park your car as far away from the entrance as you are comfortable.
  8. 8
    In the same way, walk to your desk using a longer route from wherever you happen to be

Exercises Providing Relief from Prolonged Sitting

Most of all, exercise for short periods of time throughout the day. All the exercises, described below, can be done wherever you are sitting. In fact, some of these exercises can be merged into the overall sitting process thereby making it easy to do them and less of a chore or burden.

Arms

Using Dumbbells

Exercising your arms – This one requires the use of dumbbells. The dumbbell bicep curl exercises your biceps. While the triceps kickback using dumbbells exercises your triceps.

Using the Wall

Standing push-ups – The standing push-ups exercise your arms. Stand facing a wall and push out your arms to the wall. Then bring your face to the wall and return. Do a set of 5. Or you can stand behind a desk and support yourself with your hands on the desk. Then, do a set of 5 push-ups against the desk.

Using the Chair
  1. 1
    Sit upright with feet flat on the floor. Bring the palms together in front of the chest and push both hands together as hard as you can until you can feel the arm muscles contract. Hold position for 20 seconds. Do a set of 5.
  2. 2
    Sit upright with feel flat on the floor. Clasp both hands with the four fingers in each hand in front of your chest so that the thumb of one hand is pointing while that in the other hand is pointing down.  Then pull as hard as you can until you feel the biceps working. Hold for 20 seconds and release. Do a set of 5.
  3. 3
    Sit on a chair and cross your legs. Then lift them off the floor. With you hands on the armrest, lift up your body and hold for 20 seconds, and then relax. Do a set of 5.
  4. 4
    Chair dip – The chair dip exercises your arms. Place hands on the armrest. Move your bottom to the front of the seat. Slowly straighten your arms and lift the body off the chair and hold for 20 seconds. Next, return to the starting position. Do a set of 5.
  5. 5
    Triceps dip – Sit on the edge of the chair with the palm of your hands of the front edge of the chair on either side of you. Plant your feet one or two steps in front of the chair. Next lift yourself up with the hands and move your butt over in front of the chair. Next bend your elbows so your butt comes down in front of the chair until the arms form a right angle at the elbows. Hold for 20 seconds and return to starting position. Do a set of 5.
Freestanding

Stand with your arms by your sides with palms facing behind you. Then push both arms back, making sure the arms are straight and hold for 20 seconds. Do a set of 5.

Shoulders

Shoulder raises – Shoulder raises relieves tension in the neck. Raise shoulders up toward your ear and hold for 10 seconds, and then relax. Or you can do one shoulder at a time. This one is easy to do and can be done even when you are sitting.

ABS

ABS squeeze – The ABS squeeze exercises your abs. Pull your lower abdominal muscles in so you feel the tightness in the abs and hold for 30 seconds. Do a set of 5. This one is, also, easy to do and can be done when sitting.

Back

  1. 1
    Back twist – The back twist is used to relieve tension in the back. Sit in a chair and place your right arm behind your right hip. Next, twist to the right side and hold for 20 seconds. Repeat the steps on the left side. Do a set of 3 on each side.
  2. 2
    To prevent affecting your spine and causing permanent problems likes back pain and damage to spinal structures, always maintain proper posture by sitting up straight – and not hunched over to the table.

Legs

Using the Wall

Wall sit – The wall sit strengthens the glutes, calves, quadriceps, hamstrings, and adductor muscles. Stand with your back up against the wall and slowly lower yourself into a sitting position with your thighs parallel to the floor. Hold that of 30 seconds. Do a set of 3.

Using the Chair
  1. 1
    Strengthen hamstrings – Stand behind a chair and hold for support. Gently move one foot back so that the heel is next to your thigh. Bring foot back and do the other leg. Do a set of 3 on each leg.
  2. 2
    Leg planks – While at your desk, sit on the edge of your chair with knees bent and feet on the floor. Raise one leg straight up so it’s parallel to the floor. Hold for 20 second. Then do the other leg. Do a set of 3 with each leg. Or do both legs at the same time.
  3. 3
    Tapping your feet – while seated tap your feet for 30 seconds. This one keeps blood circulating through your feet while also exercising your calf muscles.
  4. 4
    Glute squeeze – squeeze the glutes as hard as you can and hold for 30 seconds. You can do this sitting down and without anyone noticing.
  5. 5
    Squats – Squats exercise your quadriceps, hamstrings, glutes, abdominals and other core muscles. From your sitting position in the chair, stand up and then sit back down. Do a set of 5. In another variation, stand up and bend your knees so your thighs are parallel to the ground and hold up your arms in front of you, also parallel to the ground. Hold for 20 seconds. Do a set of 3.
Freestanding
  1. 1
    Heel raises – Exercises the gastrocnemius muscles of your calves. Stand with feet shoulder width apart Raise your heels off the floor and stand on your toes. Then lower yourself back on the floor. Do a set of 5.
  2. 2
    Leg raises – Stand with feet shoulder-width apart. Raise on leg and bring it down after 20 seconds. Repeat with the other leg. Do a set of 3 with each leg.

Exercising Machines Providing Relief from Prolonged Sitting

TODO Pedal exerciser
  1. 1
    First of all, check to see if you can use a under desk exercise machine underneath your desk or table.
  2. 2
    Also, check to see if you can use an under desk stepper, folding pedal exerciser, pedal exerciser for the elderly, medical pedal exerciser, motorized pedal exerciser, or under desk ellipticals for your legs.

Stack Sitting

Stack sitting is a technique to prevent your back from hurting. Most of all, stack sitting is used in the absence of a backrest. Above all, as you sit, stack the bones of your spine, from top to bottom in a single column to support your head without using any muscles. Moreover, the video shows how to do stack sitting.

Stretch Sitting

Similarly, stretch sitting is also a technique to prevent your back from hurting. First and foremost, sit back in a chair and curve your body forward from your waist, to elongate your back. Next, press your elongated spine against the back of the chair. Meanwhile, the video shows how to do stretch sitting.

Stretching Exercises

In addition, try the stretches demonstrated in the video below. Most noteworthy, they open your chest, strengthen your back, and reinforce your core. As a result, you will maintain your range of movement. And, don’t forget to stand tall when you do get up from the chair.

Recommended Guidelines for Physical Activity

Meanwhile, the United States Department of Health and Human Services publishes physical activity guidelines and recommendations for Americans. And these guidelines recommend that, each week, Americans do either 150 minutes of moderate aerobic activities or 75 minutes of vigorous aerobic activities.

In addition, the National Institutes of Health’s Heart, Lung, and Blood Institute also publishes guidelines on physical activities. And, in fact, these guidelines provide examples of physical activities that you can do around the house. Finally, these guidelines also describe physical activities that are moderately intense.

Infographic on sitting too much