Many people track their fitness goals by simply stepping on the scale each morning, but this method is deceiving. It's possible to burn fat without losing weight, and some people even gain weight as they shed calories. Muscle weighs more than fat, so as you tone muscle mass with your workout, scale readings become an increasingly inaccurate fat-burning measurement. Using other measurements in conjunction with occasional scale readings, however, lets you know more accurately if your waist is shrinking. With the right information, you can track how fast you're burning belly fat, adjusting your workout and diet regimen accordingly.
Step 1
Track your weight on a scale, especially if you do a lot of cardiovascular exercise, like running, swimming or cycling. The scale isn't the most effective method for tracking fat loss, but it can give a rough estimate for many people who want to check their progress in a hurry. Most runners and cyclists can use a scale with relatively high effectiveness, but strength-training builds more muscle than cardio and throws off scale readings. For most people, if your weight goes down, you're usually burning fat.
Step 2
Measure your waist with a cloth or vinyl tape measure. Monitoring your waist's physical size is a surefire way to know if you're burning belly fat. Make sure you measure your waistline under the same conditions each day. The best time to measure is in the morning, before you eat breakfast or even have a cup of coffee. Relax your body and don't suck in your belly. Take off your shirt, as clothing can throw off the measurement. Wrap the measuring tape around your body so it is about one inch above your hip-line for the best measurement of the abdominal region.
Step 3
Visit your physician for a body fat analysis. Lower weight and a shrinking waistline let you know that your belly is shrinking, but a professional body fat analysis can measure highly specific body fat percentages. There are several ways your doctor can measure fat content, including a skin-fold caliper or an underwater immersion test.
Things You'll Need
- Scale
- Cloth or vinyl tape measure
References
- "Guide to Physical Fitness and Exercise"; Pamela B. Carter; 2006
- "Weight Training For Life"; James L. Hesson; 2009
- "Fight Fat After Forty"; Pamela Peeke; 2001
- "Health Styles: Decisions for Well Living"; B. E. Pruitt and Jane J. Stein; 1999
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