Measuring your body circumference is relatively simple to perform and can be done pretty fast, according to the resource manual "Guidelines for Exercise Testing and Prescription" produced by the American College of Sports Medicine. Weighing yourself on a scale is a common way to track weight loss progress. However, the number on the scale may not change even though your body size is shrinking--especially since muscle weighs more than fat. Body circumference measurements allow you to track weight loss progress and shows exactly where you are losing weight.
Step 1
Measure your arms by wrapping the tape measure midway between the elbow and the shoulder, or the acromion and olecranon processes, according to the "Certification Review" by the American College of Sports Medicine.
Step 2
Measure your waist at the narrowest part of your torso, according to the Certification Review. Usually, this area falls right beneath your rib cage and slightly higher than your belly button.
Step 3
Measure your abdomen by placing the tape measure even with your belly button, according to the Certification Review. Make sure the tape measure is level in the back of your torso. If the tape measure is too high or too low in the back of your torso, the readings will be inaccurate.
Step 4
Measure your hips at the widest part of your hips and buttocks, according to the Certification Review. The tape measure should be even at the maximum circumference, located above the gluteal fold.
Step 5
Measure your thigh at the maximum circumference, beneath the gluteal fold. Although the arm is measured between the elbow and shoulder, the thigh is not measured between the knee and hip. The tape measure is usually higher than midway on the thigh, at the widest section, according to the Certification Review.
Step 6
Measure your calf at the widest part between the ankle and knee joint, according to the Certification Review.
Tips and Warnings
- All measurements should be taken on the right side of the body using tension-regulated tape, according to the Certification Review. Pull the tape to proper tension without pinching the skin. Measure each site three times and take the average.
Things You'll Need
- Tape measure
References
- "ACSM's Resource Manual for Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2006
- "ACSM's Certification Review"; American College of Sports Medicine; 2006
