There are tonnes of ways to measure if you’re losing weight but there are only a few ways to ‘positively’ measure your weight loss. In other words, measure your body in the aim of losing fat (external fat) and becoming healthier! Learn about the two types of fat.
The rule is, if you feel healthy then you’re on the right track but if you want to know properly? Then these are my go to options.
Measuring your body
- Tape Measure
- Visual guidelines
- Mental guidelines
These are all the guides you need to know if you’re losing or gaining ‘weight’. I’ve put scales at the end as I really hate them, but we’ll go into the other methods further on.. Read why I hate scales here.
Now, it probably sounds confusing or impossible to judge your weight based on “visual cues” but I’ll explain each method as we go along. Remember, weight loss is more about “fat-loss” then it is about losing weight.
Tape measures should be the go to when it comes to shrinking the body and becoming healthier, although it’s often over looked for the alternative..scales *ugh*. A tape measure comes in fabrics or flexible plastics however it must be noted that they can stretch, so for accurate measurements replace every few years.
When to measure:First thing in the morning.
Before your body fluctuates with water, food or just gravity, yup. Gravity plays a part too.
When you’re starting out on your healthy lifestyle I recommend these tips where you’ll see how to start off your healthy lifestyle. Measuring yourself weekly by tape measure is by far the most accurate way of measuring your body, don’t be disheartened if they change frequently, your body changes monthly anyway.
Where to measure:
As you should know you can’t target fat loss, but the most common place to lose weight first would be the waistline. However, some people carry fat in different places, so the best way to accurately measure your bodies changes are by measuring your ‘key areas.
Upper arms,*Chest,*Waist,*Hips,Individual thigh,
Measure in cm’s and stay consistent, measure yourself at the same points at the same time of day. This has tonnes of benefits, as you lose weight you’ll be able to determine firstly, how many inches you’re losing and also what parts of the body you lose fat on first. Which then determine your body type.
As I stated in the “focusing on weight loss” article you really do need to look at yourself to understand your body, see how it changes and see what areas of your body store fat.
“Look at yourself..I mean, really look. Don’t just glance at yourself.
Spend a good minute a day looking at yourself. This can be hard when you’re starting off as you might not like your body, it might even bring you to tears (I’ve been there..) but this is you! It’s who you are, don’t you want to be your best self?
Take time to notice your body, imperfections and your highlights, especially your highlights.
Are you swollen? Do your calves look better than normal? or Have you put on weight? Why do you think that is? Make a mini-mental note of what you think could be the reason for changes in your body and make sure you improve on them for today.”
When to measure:
At the start of your transformation and as regularly as needed or wanted. I prefer the morning as your body changes throughout the day.
I advise taking a ‘before’ photo at the start of your transformation, using a floor length mirror in a well-lit room. Don’t slouch and don’t tense your body.
Head on, feet together.
Sideways, so you can see your stomach and chest.
Repeat bi-weekly or monthly. The body changes frequently but true noticeable changes are slight to the eye so stay focused on how you feel..which leads me to my next point.
Do you feel healthier?
Well then, you must be doing something right! Remember, measurements aren’t necessarily numbers on a scale or lines on a tape measure, they can be measured on how you feel about yourself.
I’ve included scales on this list, as much as I don’t wish to, they are a great way of learning if your body fat has fluctuated because if your body mass is well above average fat is the first thing to be burned off. Thus changing the weight of your body relatively quickly.
However, most people that ask for my advice don’t fall into the category of wanting to lose a large enough amount of mass where you can visually see the change on the scales. So, Mental and visual cues are always best!
After all today is a new day & every day is a day for change.