There are several ways to track your progress during a weight loss program and tracking body measurements is often undervalued. Stepping on a traditional scale weights everything in your body like your muscle mass, body fat, water weight, bones, hair etc and gives you one number. Other methods can break down your composition by showing you how much each component weights giving you wider range of data.
Often times our body image of ourselves is skewed, tracking your body measurements with tape can bring clarity to the changes in your body. For example, your overall weight on the scale is the same number but over the past year you’ve gained 10 pounds of muscle and lost 10 pounds of fat. Using tape to measure, we would be able to see a visible change in circumference around the body. It would visually explain why your clothes are fitting better despite the same number on the scale. Losing inches without losing weight is a general indicator you’re losing fat and gaining muscle!
Before You Measure
- Wear fitted clothing or no clothing
- Stand with feet together and body relaxed for all measurements
- Use a flexible, inelastic tape measure
- Record your measurements and dont record again for another 4-6 weeks
How to Take Your Measurements
All your measurements will be on the right side of the body; taking at least 4 measurements. Remember to keep your tape parallel and taught. Recruit the help of a friend if needed.
- Measure the length of your right arm. Hold your right arm out at shoulder height. Measure from the top of your shoulder to the elbow. Find the midpoint and measure the circumference of your arm.
- Measuring the waist. Here we are looking for the most narrow part of the trunk. Right hand on right hip and lean to the right side. Find the crease on the side of the body; mark it and then stand upright.
- From the crease you found, measure the circumference of your torso in an upright position.
- Hips are the widest part of your buttocks. Find the meatiest part and measure.
- Measure the length of your right leg. Place your right foot on a stable surface that allows your knee to line up with the hip; creating a 90 degree angle in the knee and hip. Find the midpoint.
- From the midpoint, measure the circumference of your right thigh.
Join our Habit Challenge 2020 and send us your measurements!