Weight Wars: Measuring Your Progress
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by: Guest
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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, there are a couple of positive possibilities the scales aren’t mentioning.
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, I’d 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 aren’t 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 you’ve 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.
Related: Weight Wars: Measuring Your Progress
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Weight loss support website, forums, recipes, diet reviews by 3 Fat Chicks.
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