Stepping on a scale while dieting may be misleading and possibly frustrating. Despite your best dieting efforts, the scale may not budge. This could be because you are gaining muscle while you are losing fat, especially if you regularly do strength training. Instead, track your weight loss with your body measurements. While measuring your body, ensure that the tape measure is always level, or horizontal, to ensure accuracy. Keep the tape measure firmly against your skin, but do not compress the skin. Ask your doctor for a range of healthy measurements for your height.
Step 1
Wear thin clothing that will not affect your measurements. Stand up straight.
Step 2
Take a deep breath, then exhale. Do not suck in your stomach or hold a deep breath while taking measurements.
Step 3
Wrap a tape measure around the widest part of your waist. If you do not have a tape measure, use a piece of string. Then, measure the string with a ruler. Record the waist measurement. Women should aim to have a waist circumference of less than 35 inches and men should aim for less than 40 inches, according to the National Institutes of Health.
Step 4
Wrap the tape measure around your hips or buttocks. Place the tape at the "maximum extension of the buttocks," according to recommendations by the Centers for Disease Control and Prevention. Write down your hip measurement.
Step 5
Stand with all your weight on your left leg and hold your right leg slightly in front of your body. Wrap the tape measure around the middle of your thigh, or the widest area, and record the width.
Step 6
Wrap the tape measure around the middle or widest area of your upper arm. It may be tricky to ensure that the tape is horizontal and not tilted, so ask a friend to help you with this measurement. Record the results.
Step 7
Measure yourself about every four to six weeks and compare the results to your original measurements. Use these measurements as motivation to continue your healthy diet and exercise program. Do not become frustrated if the numbers do not decrease quickly; a healthy weight loss regimen will take time.
Things You'll Need
- Tape measure
- String
- Ruler
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