Evaluating weight loss is necessary to determine if the diet and exercise program you are on is effective. While the amount of weight you lose is one way to evaluate weight loss, it isn't the only way. There are many factors that can affect weight loss. If you only go by the scale, it is easy to become discouraged, which can make it more difficult to stick to your diet. By using several methods to evaluate your weight loss, you get a clearer picture of the effectiveness of your plan.
Step 1
Determine your ideal weight. One simple formula recommended by the University of Washington is to start at 100 lbs. for a woman who is 5 feet tall, and add 5 lbs. for every additional inch. For men, start at 106 lbs. at 5 feet, and add 6 lbs. for every additional inch in height. This is your ideal weight. If you are petite, subtract 10 percent from this number for your ideal weight. If you are large-boned, add 10 percent.
Step 2
Weight yourself regularly. Weight varies day to day, and during the course of the day. Use the same scale to weigh yourself at the same time of day. This allows you to get an accurate assessment of how much weight you are losing. According to the National Weight Control Registry, 75 percent of its members weigh themselves at least once a week.
Step 3
Take body measurements. Use a tape measure to measure several body parts weekly. Keep a log of your bicep, thigh, calf, chest and stomach measurement so that you can determine if you are getting smaller, even if the scale isn't moving as quickly as you would like.
Step 4
Track your waist measurement to determine if you are in the ideal range. Women with a waist measurement greater than 35 inches, and men with a waist greater than 40 inches are at greater risk of diseases such as high blood pressure, heart disease and type 2 diabetes than those with smaller measurements, according to the National Institutes of Health.
Things You'll Need
- Scale
- Tape measure
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