So, you've taken the plunge and started a weight loss program. Congratulations. Over the first few weeks you've noticed a dramatic change in the number of the scales but now the needle barely budges or worse - it's starting to move back up. Don't fear just yet!
Weighing yourself on a regular basis is not the only way to keep track of your progress. Sometimes the scales do lie you may lose fat and build some muscle at the same time resulting in a weight gain or plateau. Before we begin, Id just like to let you all in on a little secret... weigh yourself once a week. Anything more than that and the difference in the scale could be something as simple as water weight lost or gained. Weighing yourself everyday also plays havoc on your self esteem setting you up for a good or bad day. The number on the scale is just a guide.
Weigh yourself once a week or fortnight to help keep you on the right track, anything more than this is just asking for trouble.
The best way to see what is really happening with your body when the scales arent moving is to try the Clothing Test. To do this, all you need is a pair of jeans or dress that was tight or too small when you started your weight loss program. How do they fit? Do they fit nicely? Are they loose-fitting? You may be pleasantly surprised by the results.
The second way to track your weight loss progress is to record your measurements, taking new recordings every four weeks. By taking your measurements every four weeks you can clearly see changes that are transforming your body. With these measurements you can also calculate your Lean Body Mass [LBM] and Body Fat Percentage [BF%], which can further help you track your progress.
The following shows you how to take the measurements needed. All you will need is a tape measure, pen and paper and a full length mirror [or friend to help]. Measurements you take are only estimated, visit you local fitness center or doctor for more accurate results.
Please Note: With all measurements, you will need to check in the mirror [or get your friend] to make sure youve got a straight line; otherwise your measurements will not be accurate. Also, for accuracy purposes, make note of where you measure and use this point for each recording [ie if you have a mole, birthmark, etc near where you are measuring make note of this so you can measure in the same place]. Measurements for the thigh/arm should be taken from the same side [right OR left] for each recording.
Neck measure below the larynx with the tape sloping slightly downward to the front
Waist (Men) measure horizontally, at the level of the navel (Women) measure horizontally, at the level of minimal abdominal widthWhen measuring your waist, make sure not to do the following: hold your breath, suck in your gut or pull the tape too tight.
Hips (Women only) measure from the largest horizontal circumference around the hips [ladies, this will include some of your booty, ensure the measuring tape is in a straight line]
Chest/Bust put the tape measure around your back, and line the tape measure up with your nipples.
Thigh measure from the top of your leg to the point of your knee, find the halfway mark. This is where you will need to measure your thigh from.
Arm as with the thigh, find the halfway point [using point of shoulder to the elbow]. You may measure the bicep flexed or un-flexed, as long as you remember which you used for future recordings.
If you would like a little more detail in your monthly recordings you can also include your Lean Body Mass [LBM] and Body Fat Percentage [BF%]. By finding your LBM and BF% you can ensure that you are losing unwanted fat, not the precious muscle. To find these values you will need to do so rather complex calculations, however, due to the wonders of the World Wide Web, there are several calculators available to avoid the headache. A Google search will bring up several different calculators, a reliable one can be found here Diet Calculator. It allows for either metric or imperial units, so there is no need to convert your measurements.
