The goal of weight loss is to lose fat that is not only unsightly but can lead to health problems such as heart disease and diabetes. The best weight-loss method involves a combination of diet and exercise. The frustration in weight loss is that the scale does not always accurately reflect fat loss. The scale may report no loss of weight, when in fact you've lost fat. It could report an increase of weight due to water retention. As a result, using body measurements provides a more accurate representation of the change in your body composition than a scale.
Inches vs. Weight
You may have heard the adage that muscle weighs more than fat. While that isn't true -- 1 lb. of muscle weighs the same as a pound of fat -- muscle is denser, more defined and takes up less space than fat. As you burn fat through exercise, you also build muscle. As a result, the scale may not register a change in weight, while measuring your body will show a loss of fat. A decrease in measurements indicates that you're losing unhealthy fat and gaining fat-burning muscle.
Measuring Inches
Use a flexible plastic or cloth measuring tape to take your body measurements. Wear thin clothing or nothing at all for the most accurate measurement. Record the circumference of your chest, waist, hips, thighs and biceps. You can include neck and calve measurements as well. In most areas, measure your body at the widest spot. The exceptions are the waist where you measure at the narrowest spot just above your belly button and biceps where you measure mid-way between the elbow and shoulder. As you measure, keep your muscles relaxed. Recheck your measurements every eight weeks.
Measuring Weight
While weight is not the most accurate indicator of weight loss, it is still a helpful tool. Take your weight first thing in the morning wearing light clothing or nothing. Check that your scale is on a smooth hard surface. Your weight varies throughout the month especially for women. This is why taking body measurements is advised when tracking weight loss. For the most accurate readings, weigh yourself each week at the same time, wearing the same clothing and using the same scale each time.
Focus on Health
Low body weight is not the best indicator of health. While obesity is unhealthy, it is possible to have a healthy weight and body measurements, and yet be too fat. Scales and measuring tapes provide tools to track weight-loss progress, but the goal shouldn't solely be on attaining low numbers. Instead, eat a balanced diet with lean proteins, fruits and vegetables and whole grains. Perform cardiovascular exercise for at least 30 minutes five days a week and strength training exercises two days a week. A healthy lifestyle will lead to lower fat and improved health.
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