Embarking on a weight loss journey can be tricky, with challenges at every turn. Committing to diet and exercise routines makes it natural to want tangible results.

That’s why it’s crucial to monitor our progress. Tracking weight loss keeps us motivated and ensures we’re moving forward.

But how do we measure weight loss effectively? This guide presents five top methods to track your progress, weighing the pros and cons of each to help you find the right fit. Let’s dive in.

BEST METHODS TO MEASURE WEIGHT LOSS

Stepping on a scale is one of many ways to gauge weight loss success. It’s only sometimes the most accurate. There are alternative methods to monitor your journey, keeping you inspired along the way.

Here are five practical ways to measure weight loss:

1. BODY MEASUREMENTS

Tracking weight loss with body measurements

Measuring your body is a traditional and straightforward way to monitor weight loss progress. Using a tape measure, you measure various parts of your body to see if they’ve shrunk.

You can then jot down these measurements in a journal to track your journey and celebrate your achievements.

Common areas to measure include:

• Bust: Around the nipples and across the back
• Chest: Underneath the bust
• Hips: Around the widest part of your hips
• Waist: Above the belly button
• Arm Circumference: About 15cm above the elbow
• Thighs: At the thickest part of your quad muscles (measure both thighs at the same spot)

Additionally, you can measure your forearms, shoulders, and calves if desired.

This method is simple, cost-effective, and provides insights into which parts of your body are slimming down (although we can’t pick and choose!).

ADVANTAGES OF BODY MEASUREMENTS

• Cost-effective: It’s free and can be done at home.
• Accessible: Anyone can do it, and most households have a tape measure.
• Clear insights: You can easily see which areas are losing fat.

DISADVANTAGES OF BODY MEASUREMENTS

• Human error: Accuracy relies on consistent measurements; slight differences can skew results.
• Time-consuming: It takes more time than other methods.
• Muscle growth: Doesn’t differentiate between fat loss and muscle gain, which may be discouraging as muscle growth isn’t accounted for.

2. SKIN FOLD CALIPERS

Skin fold calipers for weight loss tracking

Skin fold calipers offer another manual method for tracking weight loss progress, like body measurements.

These calipers gauge the fat stored beneath your skin, providing insight into where fat loss occurs.

Additionally, you can input these measurements into specific formulas to estimate your overall body fat percentage.

To use skin fold calipers, pinch a skin fold in specific areas, place the calipers, and read the measurement on the side.

Common measurement areas include:

• Abdominals: 2cm beside the belly button
• Suprailiac region: Above the hip bone
• Thigh: Mid-thigh
• Triceps: Back of the upper arm
• Subscapular: Below the shoulder blade

 ADVANTAGES OF SKIN FOLD CALIPERS

• Affordable: Skin fold calipers are budget-friendly and durable.
• Insightful: Reveals which body areas are experiencing fat loss.

 DISADVANTAGES OF SKIN FOLD CALIPERS

• Human error: Consistency in measuring the same spot can be challenging, and determining the correct amount of skin to pinch may vary.
• Time-consuming: Like body measurements, it takes more time compared to other methods.
• Requires assistance: You’ll need a partner for accurate measurements, especially for areas that are hard to reach, like the subscapular region.

3. SCALES

Using scales to monitor weight

Scales have been a classic method for measuring weight loss, although now we use digital ones instead of the old manual versions (well, most of us do).

Simply step onto the scales, and you’ll know your weight within seconds—no fussing with tape measures. It’s a quick process, with about 20 seconds spent just walking to get the scales!

Scales are excellent for those who want to see immediate results, making them a popular choice for those starting a fat loss journey.

However, the downside is that scales only measure overall weight loss, not specifically fat loss. They don’t account for muscle gain, which can be frustrating if you work out and build muscle while losing fat.

Since muscle weighs more than fat, the number on the scale might not decrease, leading to demotivation over time.

To counter this, it’s advisable to use scales alongside another measurement method mentioned here. If you’re using scales, try to weigh yourself simultaneously each day, preferably in the morning after using the restroom, for consistent comparisons.

 ADVANTAGES OF SCALES

• Affordable: Scales are relatively inexpensive these days.
• Speedy: Instant weight readings, unlike other methods that take longer.
• Motivating: Watching the numbers drop can boost motivation.
• Accurate: They accurately measure body weight, capturing even minor changes.

DISADVANTAGES OF SCALES

• Muscle Mass: Scales only show overall weight without considering lean body mass.
• Area Specific: They give an overall weight loss picture without indicating specific body areas.

4. DEXA SCAN

Understanding Dexa scan for weight measurement

The Dexa scan stands as the gold standard for gauging weight loss. This sophisticated technology precisely measures fat tissue, lean mass, and bone density.

Not only does it quantify fat levels, but it also offers detailed insights into the distribution of body fat and muscle mass across different areas.

Utilizing low-dose X-ray beams, the Dexa scan ensures exceptional assessment accuracy. Typically found in medical settings, research centers, and clinics, you might encounter a Dexa scan as part of a health evaluation or opt for private scans to delve into your body composition.

However, remember that Dexa scans come at a considerable cost, typically around £150 ($180) per scan, making weekly assessments financially impractical.

ADVANTAGES OF DEXA SCAN

• Precision: Dexa scan provides the most accurate body fat, muscle mass, and bone density measurements.
• Informative: Detailed insights help in making informed decisions regarding training.

DISADVANTAGES OF DEXA SCAN

• Costly: The expense of Dexa scans makes relying on them for weekly progress checks unrealistic.
• Location Dependency: Unlike other methods, you must visit a clinic for the scan, limiting convenience.

5. TAKING PICTURES

Using photos to track weight loss

They say, “A Picture is worth a thousand words.”

Capturing photos is an excellent method to monitor your progress. It’s our preferred way to track weight loss obese loss.

Considering our primary goal is to enhance our physique through exercise, it only makes sense to measure the very thing we’re trying to improve—our appearance! And what better way to do this than with photos?

While scales accurately display weight loss, they don’t reveal the composition of that weight.

Body measurements and skin fold calipers might have room for human error.

Dexa scans can be too costly for weekly assessments.

But photos… Photos can be taken by yourself, in the comfort of your home, revealing areas where fat has been shed—precisely what we need!

As you progress in your weight loss journey, your muscles appear more defined as fat melts away. This serves as significant motivation to push towards your fat loss goals.

You don’t need to transfer measurements elsewhere; your photos are automatically saved on your phone, allowing you to review weekly progress.

This method is our top pick!

ADVANTAGES OF TAKING PICTURES

• Swift: Snapping photos is quick and effortless.
• Visual Feedback: Not only do you see areas where fat is reducing, but you also notice which muscles are becoming more defined.
• Independent: You can take photos solo; no assistance is needed.
• Motivating: Reviewing the previous week’s photos provides a visual reminder of your progress, boosting motivation.
• Cost-Free: Taking photos doesn’t cost anything!

DISADVANTAGES OF TAKING PICTURES

• Delayed Feedback: Changes may not be noticeable in the initial weeks; significant changes typically take 4-8 weeks. If you prefer swift progress updates, consider combining photos with another method from the list.

FINAL THOUGHTS

When starting a weight loss journey, we must monitor our progress to ensure we’re making positive strides.

It’s not just about tracking progress; it’s also about keeping a record of the results so we can reflect on our achievements over time.

Each method mentioned in this article is reliable for monitoring weight loss. The choice of which method to use depends on personal preference. Opt for the process that resonates most with you, motivates you, and fits your lifestyle.

Remember, weight loss is a gradual process. Stay committed to your workout routine and dietary choices for a few months, and you’ll see the results you desire.