All dieters need a way to keep track of their progress during the weight loss process, but there can be confusion over which factors are most important. You can measure your weight, and various health indicators like cholesterol or clothing size, but you should focus on those measurements that are most important to successful weight loss. If you know what to measure, you will have an easier time losing weight.
Types
Doctors recommend that you measure three indicators when trying to lose weight. These are your basic weight, your Body Mass Index, or BMI, and your waist size. These indicators will give you and your doctor the information you need to safely and successfully lose weight.
Features
You can find all of the important weight loss measurements in either Imperial units, measured in pounds and inches, or in metric units, measured in kilograms and meters. Whichever method you use, you must be consistent in all of your measurements, as weight factors like your BMI require calculations that will only work with the correct units.
Significance
Your BMI is the single most important factor in measuring your weight loss. The terms "overweight" and "obese" actually derive directly from a BMI and not from your basic weight. A healthy person with a normal weight should have a BMI between about 19 and 25. A BMI below 19 indicates that you are underweight, while a BMI between 25 and 30 indicates overweight. If your BMI is above 30, doctors consider you to be obese.
Considerations
You can calculate your BMI using an online calculator, or you can calculate it manually. Your BMI is your weight in pounds, multiplied by 703 and divided by your height in inches squared. For example, a person who weighs 150 pounds and is 65 inches tall would have a BMI of 150 times 703 divided by 65 squared, or 24.96.
Size
The size of your waist's circumference is also an important measurement when losing weight. The body fat found in your stomach area poses a greater health risk than fat in other parts of the body, so you should work to reduce your waist size during weight loss. By doing so, you will decrease your risk of diseases like diabetes, high blood pressure and heart disease. Use a tape measure to find the circumference. Men should have a waist size below 40 inches, while women should aim for a waist circumference below 35 inches.
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