If you are in the process of losing weight, tracking your progress can be a motivating factor. Several easy methods exist to track your weight loss, however some of these methods have their downfalls. For instance, tracking your weight loss by measuring body weight alone can discourage you, especially if you have implemented muscle building resistance training into your weekly routine. Body fat measurement is another good way to track progress, but your reliance on a professional to take measurements for you may make your measurements sporadic and inaccurate. Measuring body circumferences is something that you can do at home easily to keep track of your weight loss.
Step 1
Make a chart using a pen and paper. Record the date in the upper left hand corner of a piece of paper. Down the left-hand column, write "abdomen," "waist," "hip," "right thigh," "right calf" and "right bicep," each on its own line.
Step 2
Looking in the mirror for accuracy, measure the circumference of your abdomen at the level of your belly button. Make sure that the measuring tape is at the same level on your backside as well. The tape should fit snuggly around your skin, without making any indentions. Record your measurement in inches, rounding to the nearest quarter-inch.
Step 3
Measure the circumference at the narrowest part of your waist, again making sure that the tape is level around the entire circumference. Record your measurement.
Step 4
Measure your hip by encircling the measuring tape around both of your hips, at the widest part of your buttocks. Be extra careful in taking this measurement, because it is easy for the measuring tape to slip from its position, making your results inaccurate. Record your measurement.
Step 5
Measure your right thigh individually by slipping the measuring tape around your upper leg and measuring it at its widest part. Make sure your leg is fully relaxed while you take this measurement. Record your finding.
Step 6
Measure your right calf at its widest part by wrapping the measuring tape around the lower leg, just under the knee. Again, completely relax your leg while measuring by taking your weight off of your right leg. Record your measurement.
Step 7
Measure your right bicep at the widest part of your arm, above your elbow. Once you wrap the measuring tape around your arm, relax it at your side while taking the measurement. Record your finding.
Step 8
Repeat these measurements once a month and observe your progress over time by comparing your measurements from month to month. It is important to maintain your accuracy from month to month, so make sure you use the same methods and measuring tape each time you take your measurements.
Things You'll Need
- Plastic tape measure
- Mirror
- Pen and paper
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