Stepping on the scale to weigh yourself is not the only way to monitor your progress toward your fitness goals. The changes revealed when measuring your girth using a tape measure tell an important story of where your body is shrinking as well as where your stubborn spots may be. Measuring yourself is quick and easy, but the results can be inaccurate if not done consistently.
How to Measure the Body
Step 1
Strip down to your birthday suit and, standing in front of a mirror, place the measuring tape around your chest, right at nipple level. Make sure the tape is level around your body, not drooping or twisted in the back, and record the resulting measurement. Don't hold your breath, or exhale or inhale deeply, but instead take the measurement when your body is at mid-breath.
Step 2
Lower the tape to your waist. Females should measure their waist at the narrowest spot, while males should measure at the widest point. Once again, record the measurement at mid-breath.
Step 3
Measure the hips next. For both males and females, the measurement should be taken at the widest spot. Make sure the tape is level from front to back.
Step 4
Track other trouble areas in addition to the three major measurements detailed above. The neck, shoulders, abdomen, thighs, calves, biceps and or/triceps can easily be measured as well. Try to establish a landmark at each location, so the remeasure will be done consistently.
Step 5
Add up all the "after" measurements and subtract from the total "before" measurements. This number represents your total inches lost.
Tips and Warnings
- It's best to wait about 6 weeks between measurements to give your body time to produce meaningful results.
- Tapes can stretch out over time. Use a fairly new tape and use the same one each time you measure.
Things You'll Need
- Measuring tape
- Mirror
References
- American Council on Exercise, Personal Trainer Manual; 1997
- Making the Cut; Jillian Michaels; 2003
- Measuring Girth
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