There are four simple stages to remember when you start to use your Tanita Monitor:

BIA depends on your body's hydration (water) level, which along with your weight will fluctuate naturally throughout the day. You will probably get different readings from your Tanita Monitor if you take measurements at different times of the day.

Consistency is the key when taking your readings. The best time is in the early evening, before your meal. This is when your hydration level will be more stable.

Avoid taking readings after you've woken up in the morning. Not only will you be dehydrated, but also the majority of fluid in your body will be stored in the central trunk area. As the day progresses, the fluid becomes more evenly distributed through the limbs, increasing the accuracy of the readings.

Other factors which can affect your hydration level and the accuracy of the readings include:

• Temperature
• The amount of exercise you've taken
• Menstruation (For more information, see An Important Message for Women)
• Medical conditions and medications
• Alcohol
• Caffeine
• Bathing patterns

SO REMEMBER

• Take your readings at the same time and under the same conditions every day.
• Look for the long-term trend - body fat levels change slowly over time.

 

In order to make sense of your readings, you need to establish a baseline or reference point before you set your goals. It will help you measure your progress realistically over time.

Record your weight and body fat readings every day for a week (a month for women), taking the readings at the same time each day. Use the calculation below to determine your baseline average:

Add up your total weight and body fat readings, then divide by the total number of days you've measured. (this baseline calculation applies to Body Fat % only)

Example:

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7	Total
Time	1900H	1930H	2000H	1945H	2010H	2020H	1940H	N/A
Weight (lb)	125	126	128	123	124	124	125	875
Body Fat %	26	27	27	26	25	25	26	182

Total Weight		Baseline Average Weight
875 / (7 days)	=	125lbs

Total Body Fat		Baseline Average Body Fat
182 / (7 days)	=	26%

You should also make a note of any information that is relevant to your personal lifestyle such as exercise programmes, stress, alcohol consumption, menstruation, etc. These will also help you to understand the changes occurring to your body.

 

The Charts below show healthy ranges for the variety of readings you can obtain from Tanita Body Fat and Body Composition Monitors. You should monitor your body fat / body composition regularly and keep within the healthy ranges for your age and gender.

Click to view the Healthy Body Fat Ranges Chart

Based on NIH/WHO BMI guidelines. As reported by Gallagher et al at NY Obesity Research Center.

 

1	Seriously obese
2	Obese
3	Solidly built
4	Under exercised
5	Standard
6	Standard muscular
7	Thin
8	Thin and muscular
9	Highly muscular

 

STAGE FOUR - SETTING YOUR TARGETS

Regular exercise and healthy eating helps increase muscle mass and lowers the proportion of fat in your body. Body fat levels change slowly over time, so you should be aiming to lose 1% to 2% body fat each month. The more slowly you lose weight and body fat, the more likely you are to keep it off!

You don't need to make drastic lifestyle changes. Moderate restrictions in your diet and gradually increasing the amount of exercise you do will still bring positive results. And you'll be more far likely to stick to these changes long term.

By regularly monitoring your body, you will see how well your diet or fitness programme is working.