Everyone needs a certain amount of body fat to store energy and maintain normal body functioning, but excess amounts can be a sign of poor fitness. It is a little demotivating when you stick to your diet and exercise regimen and still seem unable to lose weight. Before giving up, know that you shouldn’t place too much weight on the numbers on your scale. Learn how to take body measurements for weight loss so you can track your progress accurately.
Why Traditional Scales Fall Short
A standard scale measures one thing: your body weight. It’s unable to differentiate between weight due to water retention, the huge meal you’ve just eaten, or muscle that you may have gained due to your training plan. The following factors can influence the reading on your scale:
The Impact of Water Weight
When we are young, our bodies are made up of about 75% water. As we get older, this percentage gradually declines until we reach around 55% water when we are elderly. If the percentage of water in our bodies increases above the normal average and what our bodies can utilize, fluid retention happens. Consequently, our water weight and overall weight increase. Some of the common causes of excess water weight are hormonal changes (such as premenstrual syndrome, using contraceptive pills, or pregnancy in females), high salt intake, and high carbohydrate intake. Just having a salty dinner can push your weight up the following morning.
The Muscle vs. Fat Equation
Muscle is denser than fat, so a pound of muscle looks very different from a pound of fat. Once you are well on your way with your diet and exercise program, you should be losing fat and gaining muscle. When you step on your bathroom scale, it is unable to tell the difference between the fat that you’ve lost and the muscle you’ve gained. So although the weight on your scale may not have dropped as much as you might have hoped, you may look very different from the way you did before you started your weight loss journey.
The Daily Fluctuations
Your weight changes throughout the day according to what you are wearing, what you eat, what you drink, how much you’ve sweated, and how much you’ve exercised. If you don’t weigh yourself at precisely the same time each day, the reading you get on your scale won’t accurately reflect your change in weight. A bathroom scale can be useful, but to track your weight as accurately as possible, you need to weigh yourself at the same time-ideally, first thing in the morning before you’ve eaten or drunk anything-and under the same conditions each day.
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The BMI Misconception
You may have heard of body mass index (BMI), as it’s often used to define underweight, overweight, and obesity. There is a flaw with using the BMI, though. BMI is calculated by dividing your weight (kg) by your height squared (cm). If you are very muscular, your BMI will be on the higher side. The BMI reading will define you as overweight, even though your body fat percentage could be very low. You can’t read too much into your BMI measurement, then, if you are more muscular than average.
Accurate Ways to Measure Weight Loss
The fundamental issue with measuring weight loss with a scale or BMI is that neither of them take into account body composition. The following ways of measuring weight loss are more accurate because they are able to differentiate between fat and muscle loss or gain.
Skin Calipers: Measuring Subcutaneous Fat
Skin calipers are a simple tool that measures the amount of fat that you have just under your skin (skinfold or subcutaneous fat). Measurements are taken at different places on your body and then entered into a formula that gives your body fat percentage and lean muscle mass percentage. Regular skinfold measurements are a great way to monitor fat loss and lean muscle gain, provided the measurements are taken by someone who is experienced and trained in using skin calipers. Skin calipers are a tool used to measure skinfold thickness at various sites on the body. By measuring the thickness of the skinfold, you can estimate body fat percentage. The accuracy of this method can depend on the skill and experience of the person taking the measurement and may not be as consistently accurate as other professional tools.
Impedance Scales: Bioelectrical Impedance Analysis
Impedance scales, or body fat scales, use bioelectrical impedance to measure your body fat. You stand on the scale barefoot, and a weak electrical current is transmitted through your body. The scale measures the resistance to the current, which varies depending on your body composition. Bioimpedance scales are a simple way to measure body fat, but they can be inaccurate depending on hydration changes and the quality of the scale. These scales can range from cheap supermarket options, which usually only measure the composition of your legs (then extrapolate that reading to the rest of your body), to expensive, more accurate models that have hand bars and send a current through your whole body. Assessment tools available such as bioelectrical scales, or DEXA scans can provide information about your body fat percentage, muscle mass, bone mass, water and more.
DEXA Scanning: The Gold Standard
DEXA (dual energy x-ray absorptiometry) scanning is considered the gold standard in measuring body composition for weight loss management. It uses an X-ray beam passed over your body to measure body composition. DEXA scanning can precisely measure body fat percentage changes as well as lean muscle mass changes. It is relatively widely available, as it is used in most major research and high-performance sports centers. Hydrodensitometry, air displacement plethysmography, hydrometry, computed tomography, and magnetic resonance imaging (MRI) are other highly accurate ways of measuring body composition. However, they are not easily accessible, and some may have radiation risks and are costly.
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Body Measurements: Tracking Circumference Changes
Taking body measurements is a simple way to monitor whether you are losing fat and gaining muscle. Remember that muscle is denser than fat. This means that one pound of muscle will take up less space than one pound of fat. You can visualize this by measuring the circumference of different areas of your body. All you need is a tape measure. Ideally, measure yourself naked or wearing tight-fitting clothes.
How to Take Accurate Body Measurements
When you're measuring your body fat percentage with a tape measure, you'll need to know how to use it correctly to get the most accurate results. When taking measurements, make sure the tape measure makes contact with the skin. It should conform to your body.
General Tips for Accurate Measurement
- Use the Right Tool: A fiberglass tape measure is the most accurate choice for body measurements. Steel tapes are difficult to bend around curved surfaces, while cloth tapes are easily stretched.
- Consistent Tension: When you take your measurements, make sure the tape is pulled taut, but not so much that it digs into your skin.
- Multiple Measurements: You should also take each measurement 3 times for the most accurate results. If you get slightly different numbers on a measurement, take the average of all the numbers.
- Individual Measurements: Take each measurement in turn, not in groups. Take the average of all neck measurement, then all waist measurements, etc.
- Consistent Conditions: Whatever method you choose, it’s important that you take your measurements under the same condition each time and that you keep a record of your readings so that you can track your progress.
Key Areas to Measure
There are five key areas to measure your body for weight loss, which include bust, waist, hips, thigh and arm. Of course, where you choose to measure is completely up to you. If one of the areas outlined isn’t a concern for you, feel free to leave it out.
Here's how to measure each area:
- Bust: Around your chest at the nipple line
- Chest: Just under your bust
- Waist: Around the smallest part of your waist, or slightly above your belly button. Keep the tape measure in line with the tummy button, ensure it’s level all the way around. Again, taking the measure at the side of your body is often easiest.
- Hips: Around the widest part of your hips. This measures the widest point.
- Thighs: Around the largest part of each thigh. Take this measure towards the top of the leg at the widest point at.
- Upper arm: Around the biggest part of each arm (above the elbow)
- Calves: Around the largest part of each calf
- Forearm: Around the largest part of the forearm (under the elbow) From the tip of the elbow, measure 15cm up the arm. Take the measurement at this point.
Navy Body Fat Formula
The Navy developed a quick way to estimate body fat percentage with a tape measure.
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- For men, measure your neck, abdomen, and height.
- Place the tape flat around your neck, just below the larynx (Adam's apple). Look straight ahead. Round the measurement up to the nearest half inch.
- Measuring your core is an essential part of your body fat as this is an area of the body that may contain higher amounts of body fat. Guide the measuring tape around the circumference of the waist at the most narrow point, usually between the belly button and the sternum. Record the abdomen measurement at the end of the breath.
- Place a ruler or straight edge against the top of your head and push it against the wall. Record the result in inches.
- Plug the three measurements into the male body fat formula below. For the most accurate answer, enter the full calculation in one line using an online calculator.
- For women, measure your neck, waist, hips, and height.
- Place the tape flat around your neck, just below the larynx (Adam's apple). Look straight ahead. Round the measurement up to the nearest half inch.
- Guide the measuring tape around the circumference of the waist at the most narrow point, usually between the belly button and the sternum. Record the abdomen measurement at the end of the breath.
- Women may carry more body fat around their hips compared to men. You can measure against your skin or over thin clothing. Wrap the measuring tape around the hips so that it winds around the widest part of the buttocks, as viewed from the side.
- Place a ruler or straight edge against the top of your head. Record the result in inches.
- Male Body Fat Formula:
Body fat percentage = 495 / (1.0324 - 0.19077 * log10(waist-neck) + 0.15456 * log10(height)) - 450
- Female Body Fat Formula:
Body fat percentage = 495 / (1.29579 - 0.35004 * log10(waist + hip - neck) + 0.22100 * log10(height)) - 450
Understanding Your Waist Size
Your waist size is a good indicator of how much fat you carry in your belly area. Several large studies have shown a strong link between abdominal obesity and a higher risk of high blood pressure, high cholesterol, heart disease, and type 2 diabetes. This was true even for people whose body mass index (BMI) was at a level considered healthy.
How to Measure Your Waist: Put the tape measure at the top of your hip bone, then bring it all the way around your body, level with your belly button. Make sure it's not too tight and that it's straight, even at the back. Don't hold your breath or pull in your belly while measuring. Check the number on the tape measure right after you exhale.
What's Considered a Healthy Waist Size: What's considered a healthy waist size may vary depending on your gender, height, frame, age, and ethnicity. Different health organizations use different methods to assess whether someone has unhealthy amounts of fat around their middle (called abdominal obesity). These methods include: Waist circumference alone, Waist-to-hip ratio, Waist-to-height ratio
Waist Size and Health Risks
What is visceral fat? Part of the fat around your belly is what's called visceral fat, which surrounds your liver and other organs in your abdomen. This type of fat is metabolically active, releasing fats, hormones, and other inflammatory chemicals into your blood. This ongoing inflammation is thought to play a role in many chronic diseases, including heart disease and diabetes.
Waist size and heart disease: High levels of belly fat raise your risk for several conditions linked to heart and blood vessel (cardiovascular) disease, including high blood pressure, high blood sugar, and high cholesterol. Unhealthy levels of belly fat can also lead to fatty liver disease, another risk factor for cardiovascular disease.
Waist size and diabetes: The inflammatory hormones produced by visceral fat are thought to lead to insulin resistance, which means your body doesn't respond to the hormone insulin as it should. Insulin resistance can result in high blood sugar, prediabetes, and type 2 diabetes.
Guidelines from Health Organizations
Experts agree that excess belly fat is dangerous for your health. But major health organizations use different methods to determine healthy waist size.
- The National Heart, Lung and Blood Institute (NHLBI), International Diabetes Federation (IDF), and American Heart Institute (AHI) consider only waist measurement. The NHLBI and AHI define a healthy waist size as:
- 35 inches or less for women
- 40 inches or less for men
- The IDF says it's:
- 31.5 inches or less for women (31.4 inches for Chinese, Japanese, and South Asian women)
- 35.5 or less for men (35.4 inches for Chinese, Japanese, and South Asian men)
Waist-to-Hip Ratio
The World Health Organization (WHO) measures abdominal obesity by waist-to-hip ratio, which is a measure of how big your waist is in relation to your hips. WHO defines abdominal obesity as a ratio of more than 0.85 for women and 0.9 for men. To find your waist-to-hip ratio:
- Use a measuring tape to measure your waist at its narrowest point.
- Then measure around your hips at their widest point (where your butt sticks out the most).
- Divide your waist measurement by your hip measurement. The resulting number is your waist-to-hip ratio.
Waist-to-Height Ratio
Both waist measurement and waist-to-hip ratio can vary a lot among people of different genders, ages, and ethnicities. That's why some experts believe waist-to-height ratio is the most consistent way to measure belly fat. To determine your waist-to-height ratio:
- Use a ruler or measuring tape to measure your height from the bottom of your feet to the top of your head.
- Follow the instructions above for how to measure waist size using a measuring tape.
- Divide your waist measurement in inches by your height measurement in inches to get the ratio. A ratio over 0.5 (meaning your waist measurement is more than half your height) means you're at higher risk for health problems.
Waist Size and BMI: A Combined Approach
The BMI is a formula based on your weight and height that doctors sometimes use as a quick way to assess whether your weight is at a healthy level. If your BMI is over 25, you may be considered overweight. But BMI is an imperfect measure. It's based mostly on information from white males and doesn't allow for differences in gender, race, or ethnicity. It can be inaccurate, especially for people with lots of muscle mass or those who are very tall or short. A high BMI doesn't always mean your health is at risk. And a larger waist doesn't necessarily equal a higher BMI. That's why some doctors consider waist size - or waist size together with BMI - to be a better measure of health risks than BMI alone.
How Often Should You Measure?
The jury is still out on this one. At the end of the day, you just have to find what works for you. One large study of 1,042 participants found that those who weighed themselves once per week or less didn’t lose weight. In contrast, those who weighed themselves six or seven times per week lost an average of 1.7%. Daily weigh-ins may work for some people, but for others, it may be a demotivating exercise because weight loss is a slow process and weight can fluctuate on a daily basis.
For example, a review of 20 published studies concluded that repetitive self-weighing can have a negative impact on mood, anxiety, self-esteem, and eating behaviors, particularly in women and young adults. However, it had a neutral or positive impact on people who were overweight and pursuing treatment. If you choose to monitor your progress using skin calipers or another method of body fat measurement, you may want to stretch your measurements out to every two weeks, as body fat percentage takes a longer time to change noticeably.
Beyond the Numbers: A Holistic Approach
Ultimately, what matters is the changes that you can see in your body from health, physical appearance, or fitness perspective, and how you feel about yourself.
Other Progress Tracking Tips
Additionally, here are some other ways to track your progress that go beyond physical changes:
- Monitor your energy levels - take note if you have an easier time getting through your day or workouts without fatigue.
- Track lifestyle habits - even small wins like drinking more water or standing rather than sitting all day are progress.
- Notice emotional changes - you may feel more confident and positive as you get healthier.
Seeing even little bits of progress keeps you motivated to stick to your weight loss plan. And remembering it's not all about the number on the scale is important.
Assess How Your Clothes Fit
When the scale doesn't budge, try on a pair of tight jeans or a dress you haven't worn in awhile. Check if they feel looser than before.
Take Progress Photos
Pose in the same outfit each month and compare photos side-by-side to visually see changes in your body. Some people like to take weekly progress pictures so that they can look back at their progress over time.
Using Technology to Track Progress
With smartphones, fitness trackers, and health apps, there are now more options than ever for tracking your weight loss progress using technology:
- Download a weight loss app to record your meals, exercise, measurements, photos and more all in one place.
- Sync a fitness tracking device to automatically log steps, calories burned, heart rate and sleep.
- Leverage smartphone capabilities like the camera for progress photos or voice memos to record weekly reflections.
Technology takes manual tracking to the next level. It makes gathering measurements and other data points easy and efficient. Apps and devices also add fun motivation by awarding badges and milestones. Just be sure not to become overly reliant on what the tech is telling you. Use a mix of technology tracking together with checking-in on how you physically feel.