Taking body measurements lets you know if you need to lose weight and helps you monitor your progress once you've started a weight-loss program. In some cases, body measurements are a more accurate reflection of your weight loss success than the numbers on the scale. Since muscle tissue weighs more than fat, if you're incorporating strengthening exercises into your plan and building more lean muscle mass, you may not see the scale budge, though your body will reflect your effort.
Body Mass Index
Body mass index is a measure of your weight in relation to your height used to help you determine whether you are overweight or obese. Calculating your body mass index at the start of your weight loss program and periodically throughout helps you see results and lets you know when you've reached a healthy weight for your height. Calculate your BMI by multiplying your weight in pounds by 703 and dividing it by your height in inches squared. Aim for a BMI between 18.5 and 24.9.
Waist Circumference
Waist circumference is an important measure of your weight and the associated health risks of too much body fat around your abdomen. If you're male and your waist measures more than 40 inches or more than 35 inches if you're female, you are more likely to have health problems than someone with a waist circumference below these numbers. While you can't spot-reduce fat around your midsection, losing weight will naturally make your waist smaller over time.
Skinfolds
Measuring your skinfolds is a good way to estimate your body fat percentage -- an important piece of information if you're trying to lose weight since you'll want to be cutting out pounds of fat rather than muscle. You should have the same person measure your skinfolds each time using special calipers designed to measure your body fat so that you have as little margin for error as possible. Measure on the right side of your body and take several measurements at least 15 seconds apart until you get readings that are the same or less than 1 mm apart. Women should measure their triceps, midway down their thigh and at their hip along the widest part on the side. Men should measure on their chest along the crease of the nipple and underarm, midway down the front of their thigh and just above their navel. The measurements are entered into an equation to determine the approximate percentage of body fat -- for men, it should be no more than 25 percent and no more than 32 percent for women.
Considerations
Body mass index does not take muscle weight into consideration, so if you're exceptionally muscular, your BMI may be higher even though you would not have the health risks associated with being overweight or obese. If you're losing weight for aesthetic reasons rather than because you're overweight, measuring different points on your body may give you more motivation rather than seeing the pounds drop on the scale. Using a flexible tape measure to find the circumference of your upper arms, abdomen, hips and thighs weekly or bi-weekly during your weight loss regimen will help you see improvements in the areas that tend to store the most fat. If your goal is also building muscle, measuring your chest, forearms and calves can also help you pinpoint your results.
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