Bodypower Fitness Centre

9 Ways To Measure Weight Loss

Stepping onto the scale is just one way you can assess your weight loss. Here are some other methods that may work just as well for you.

1) Measuring change. A simple weight-loss tracking technique is to measure your chest, waist, hips, upper arms, and thighs with a measuring tape. These are areas where the body tends to store fat. Every four weeks or so, retake the measurements and track your progress.

2) Increased stamina and strength. As you lose weight and exercise, you become stronger and more flexible. You may be able to enjoy things that you were not able to do before. You will notice positive changes in lifting and bending at the gym and while gardening, playing with children, or doing chores around the house.

3) Muscle-fat ratio. An analysis of body composition measures percent of fat vs. lean body mass. The average body fat for adult is about 15 to 18 percent for men and 22 to 25 percent for women. As you lose weight and exercise, your percentage of body fat decreases and lean body mass increases.

4) Compliments from family and friends. When you try to lose weight, it's easy to feel overwhelmed and lose objectivity. Compliments from a caring and trusted friend or a family member give your morale the necessary boost.

5) Changes in clothing size and fit. According to one female fitness expert, the best indicator of weight loss hang in your own closet. The clothes test is her choice for monitoring her weight. One of the simplest ways to track your weight loss is by how clothes fit. Choose a pair of pants and a shirt and check the fit every month. As you lose weight and inches, your clothes will fit better and you may be ready to buy a smaller size.

6) Body Mass Index (BMI). BMI is a tool for indicating weight status in adults. As BMI increases, the risk for weight-related diseases also increases.

7) Food journaling. Keep a daily record of your food intake and activity. Nutritionists recommend a food and activity journal as an important tool for seeing lifestyle patterns and understanding your challenges. Journaling during weight maintenance as well as weight loss not only keeps you on track but also provides feedback about the positive changes you make in your lifestyles.

8) Quality of life improvements. Daily tasks offer the best measurement of your progress. When child care or housework no longer winded or you're not always tired, you know you've made strides to a healthier you.

9) Eyeballing it. One obvious way to see weight loss is your appearance in the mirror. Focus on the positive changes such as more muscle tone and definition in your body. A picture says 1,000 words. Take a photo of yourself before you start a weight-loss program and keep it in your weight-loss journal. Each month, take a new photo. You will be surprised how many changes you notice each month.

(extracted from Diet 2006)