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Here Are 4 Ways to Measure Your Progress:
1. Weigh Yourself (Daily or Weekly):
Most people don't buy the idea of stepping on the scale to check their weight because of the great fear of those weight scale numbers, but if you think about managing your weight loss and fitness the way a Chief Executive Officer(CEO) of a sugar refinery would manage his company, you need to record and monitor numbers of sales, profit and loss in order to work on improving them. Do you think the CEO would ever say, I don’t even want to look at our revenue or expenditure this week (or this month)? No way! This is why you have to keep track of your weight on a regular basis. You need to keep an eye on which direction things are heading, so that you can take action (either increase exercise or decrease food intake) to get the your weight headed in the right direction for you goal.
I highly recommend you weigh yourself each morning at the same time, preferably when you first wake up and have not yet eaten anything or had anything to drink.
Remember, the number on the scale is telling you the weight of your entire body (including muscle and bones), so don’t get discouraged if the number doesn’t move down or even if it moves up. If you are exercising, you could be building lean muscle as you slim down and lose inches.
2. Take Measurements Every 15 Days:
Often you will lose inches from your waist and hips before you lose any weight on the scale. This is one major reason why taking your measurements can help you from becoming discouraged with your progress. As an additional incentive, once you have your measurements, you can use our body fat calculator to find out your body fat percentage. So, grab a measuring tape, and record your measurements.
What should you wear to take your measurements?
Wear form-fitting clothes or don’t wear any clothes when you are measuring yourself.
What/how should you measure?
NOTE: Always be sure to measure in the same place each time.
* Waist: Measure directly across your belly button (see image above)
* Hips: Place tape measure around the biggest part of your hips.
* Thighs: Use the tape measure to find the midpoint (halfway point) between your knee and the top of your thigh. Then, put the tape measure around your thigh at this point.
* Arms: Use the tape measure to find the midpoint (halfway point) between your elbow and the top of your shoulder. Then, put the tape measure around your arm at this point, and be sure to measure with your biceps flexed!
* Chest: Measure around your chest, going directly across your nipple line.
* Neck: Put the tape measure around your neck directly in the middle.
You should take your measurements again after 15 days have passed.
And then, measure yourself again on day 30 and day 60. * Thighs: Use the tape measure to find the midpoint (halfway point) between your knee and the top of your thigh. Then, put the tape measure around your thigh at this point.
* Arms: Use the tape measure to find the midpoint (halfway point) between your elbow and the top of your shoulder. Then, put the tape measure around your arm at this point, and be sure to measure with your biceps flexed!
* Chest: Measure around your chest, going directly across your nipple line.
* Neck: Put the tape measure around your neck directly in the middle.
3. Calculate Your Body Fat Monthly:
Since your scale measures all the components in your body including fat, muscle, bones, water and food in your digestive tract, knowing your body fat percentage can give you a better idea of how much fat you really need to lose and, even better, whether you’re making progress in your program. These are things that a regular scale alone can’t tell you.
You can calculate your body fat using these Formulars for men and women :
| Body Fat Formula For Women | |
|---|---|
| Factor 1 | (Total body weight x 0.732) + 8.987 |
| Factor 2 | Wrist measurement (at fullest point) / 3.140 |
| Factor 3 | Waist measurement (at naval) x 0.157 |
| Factor 4 | Hip measurement (at fullest point) x 0.249 |
| Factor 5 | Forearm measurement (at fullest point) x 0.434 |
| Lean Body Mass | Factor 1 + Factor 2 - Factor 3 - Factor 4 + Factor 5 |
| Body Fat Weight | Total bodyweight - Lean Body Mass |
| Body Fat Percentage | (Body Fat Weight x 100) / total bodyweight |
| Body Fat Formula For Men | |
| Factor 1 | (Total body weight(lbs) x 1.082) + 94.42 |
| Factor 2 | Waist measurement x 4.15 |
| Lean Body Mass | Factor 1 - Factor 2 |
| Body Fat Weight | Total bodyweight - Lean Body Mass |
| Body Fat Percentage | (Body Fat Weight x 100) / total bodyweight |
EXAMPLE (For Men):
If a man Weighs 220lbs(100Kg), and has a waist measurement of 36 inches, here's how he can calculate the fat percentage of his body.
SOLUTION:
Following the Body Fat Formula for men,
NOTE: 1Kg = 2.2 pounds(lbs). The weight measurement unit used in this calculation is pounds(lbs).
* Factor 1: (220{his weight in pounds} x 1.082) + 94.42 => 332.46
* Factor 2: 36In x 4.15 ========================> 149.4
* Lean Body Mass(i.e. the weight of your body if you had no fat at all):
Factor 1 - Factor 2 (332.46 -149.4) ==========> 183.06
* Body Fat Weight: Total bodyweight - Lean Body Mass (220 -183.06) ==> 36.94
* His Body Fat Percentage is: (Body Fat Weight x 100) / total bodyweight
| 36.94 x 100 | ===> 16.7 |
His Total Body Fat Percentage is 16.7
Using the Range for body fat percentage below, he falls in the "fitness" category.
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4. Take Your “Before” and Progress Photos Every Month
It is quite understandable that you may NOT want to smile in your “Before” pics. You may not feel happy with how you look. The “Before” photos can be a wake-up call that you are unhappy with what you see. Also, remember that you don’t need to show your “Before” photos to anyone. You can keep them just for yourself.
For men, take the photos wearing shorts or a swimsuit without a shirt on. For women, take the photos in a bikini or tight gym shorts and a sports bra. It’s important to see your stomach, and be sure not to suck that tummy in! You may see your most pronounced changes in the stomach area.
Credit: Jess Barron
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