How to measure weight loss progress
Weighing yourself on a scale alone does not give you a complete measurement of progress. Many individuals regularly step on the scale and get discouraged when the scale shows little or no movement. Since you are gaining muscle as well as losing fat the scale does not completely measure your progress. Your weight might stay the same or even increase a few pounds, especially the first month or two. Your weight may also vary from day to day depending on your water intake, drinking, and hormonal changes. The time of day can also cause your weight to change. It is best to weight yourself at the same time, each time you weigh. You can use the scale, but do it sparingly and in conjunction with other methods. Exploring other methods of measuring progress is necessary to obtain a true measure of your results.
It is important for your weight-loss plan to include weight training. If you simply focus on cardiovascular exercises, you may lose metabolism-boosting lean muscle mass as well as fat. When you train with weights, you can burn even more calories. Lifting weights also helps tone your muscles, which keeps you from looking flat or droopy.
Tape Measure
Measuring yourself with a tape measure is the best way to tell how many inches you are losing. Make sure you are consistent when measuring yourself. If you measure yourself while your muscles are relaxed the first time, make sure they are relaxed the next time you measure. Measure your chest, arms, waist, hips, thighs, and calves. Record these numbers in a notebook or measurement log, and date each entry.
Take a good look at yourself
Look at yourself before you step into the shower. This will give you a clear picture of your progress. Look at yourself with and without a mirror.
How do your clothes fit?
You can also measure progress by the way your clothes fit. As you lose fat, you will notice extra room in your clothing. Losing fat and gaining muscle helps your clothes fit better. This can be an effective way to measure progress. This process only works if your clothes have not shrunk from washing or drying them.
Body fat percentage
There are several ways to measure your body-fat percentage; the most common methods are calipers or bioelectrical impedance equipment. Calipers are used to measure different pinches of skin on various parts of your body. It is best to let a professional measure it for you.
Bioelectrical impedance measures body-fat by placing electrodes on the hands and feet that sends a small electric current through the body. The current will move faster through lean muscle tissue than it will through fat. The reason is because muscle contains 70 to 75 percent water while fat contains only 10 to 20 percent water. The current moves through the water in your body. This measurement, along with your height, weight, and body type are used to calculate your body-fat percentage.
Different factors can affect the reading, including the time of day the test is administered, your hydration level, whether you just ate, caffeine, and alcohol consumption prior to the test. The best time to perform this test is during the late afternoon or early evenings. This is normally a couple of hours after eating lunch and before dinner.
Log It
Keeping a training log is a great way to track your progress. Track information such as your measurements, body fat, and weight. Keep track of your workout routines, including the amount of pounds and reps. Write down the distance, the duration, and your intensity of the cardio workouts. Keeping a food diary helps monitor you’re eating patterns. Include your portion sizes as well as how many grams of protein, carbohydrates, and fat you’re eating at each meal. By tracking your workouts and diet you can monitor your improvements.
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Using methods other than the scale is beneficial in judging how your weight-loss
plan is working for you. If your program needs changing, your tape measure, body-fat percentage, and training and diet logs will help you understand what needs to change.
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• It is best to use all of the methods to get an accurate picture of your progress.
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It ate my comment.
All good stuff and so true. I want to throw my scale against the wall but it’s the industrial one at work and they would probably fire me for it.
I use my clothes as my measuring tool. It never lies.
Great blog! Thank you.
yeah lol they would. Some people also make the mistake of weighing ever other day. I like to weight no more than once a week.
Awesome blog!!!! Thanks for the sound advice. I think I will need to check your blogs more often. Peace!
This is some good info 2 come across. I’ve been gettn on the scale EVERYday and I 2 wanted 2 throw it across the room. But like u mentioned, seeing the change in my clothes is my biggest booster.
Relying on the scale alone can be very misleading. I take measurements too. Great info!
The mirror… do we HAVE to go there?
Actually, I do look at myself in the mirror before I shower. It motivates me to keep going. I can see where I need the most work.
I don’t measure. I know I should. I depend on my clothes to tell me where I’m losing or gaining.
I weigh in once every two weeks. I have FINALLY gotten over the obsession with the scale. FREEDOM!
I read your blog about carb/fat/protein ratio and was surprised about the 60% carbs and 10% protein. I would have thought I needed more protein than that. I’ve been aiming for 20% fat/50% carb/30% protein. Any advice there would be mucho appreciated.
A typical day of eating for me would be:
Breakfast: 1 cup whole oats or brown rice with blueberries or strawberries, and morning star veggie patty.
Lunch: Today it was grilled chicken breast topped with sliced mushrooms and picante sauce, 1 cup of green peas, and lettuce/tomato salad with fat free italian dressing
Supper: Tonight will be grilled salmon, spinach, and 1 slice whole grain bread from the health food store, along with 1 cup of 2% milk.
Hugggggggggs,
Shan
Well that is more general numbers but each body is different. Your percentages are not too bad either. I would not go too low on the fat or too high on the protein.
Standing in front of the mirror without any clothes tells the complete story don’t it LOL
SHANNA!! Seee now you got me all up in your conversation! hehe
Yah, standing in the mirror naked does more for the honey then me…
I do that now and not so scared to flee from the mirror.
I have to find the blog Shanna mentioned now.
Invaluable info, thanks!
Good blog
Something to note is the best time to weigh is in the morning, with no cloths on, before you eat and after you go pee :D. That way…you know it’ll be consistant. In the past 5 months I’ve only lost 13lbs BUT…I’ve lost 18″ ;). I know this is better! Woo Hoo!!!
Thanks for the great blog I’m saving it so I can go back through and reread everything I need to do :o)
Great blog … I am still trying to free myself from getting on that scale every day or even sometimes more than once a day. Thanks again!!
Thanks for the nice blog.