Measuring is a more accurate method of monitoring progress during weight loss than using a scale to determine weight. A scale does not measure fat and muscle. Your body burns fat and builds muscle mass, which can cause small weight increases during the initial stages of weight loss because muscle weighs more than fat. While your weight may increase in the beginning, it is not because you are not making progress. Track the changing measurements of your body for an accurate assessment of weight loss as your body transitions from fat to muscle.
Step 1
Undress before taking measurements. Stand in front of a full-length mirror. Enlist the help of a friend, if needed.
Step 2
Wrap a measuring tape around the largest part of your chest. Read and record the measurement for your chest.
Step 3
Place the measuring tape around your bicep halfway between the shoulder and elbow. Record the measurement for your biceps.
Step 4
Wrap the measuring tape around your waist 1-inch above your navel. Read and record the measurement for your waist.
Step 5
Place the heels of your feet together and wrap the tape measure around the largest part of your hips and buttocks. Record the measurement for your hips.
Step 6
Stand with your legs 2 to 3 inches apart. Wrap the tape measure around the largest part of the upper thigh on one leg. Record the measurement for your thighs.
Step 7
Repeat as desired to determine your progress.
Tips and Warnings
- Divide your waist measurement by your hip measurement. If the result exceeds 0.8 in a female or 1.0 for a male, you have a higher risk of developing heart disease, strokes and diabetes.
Things You'll Need
- Full-length mirror
- Measuring tape
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