by Caitlin H.

June 26, 2023

measure weight loss

If you embark on a weight reduction journey, you might end up focusing solely on one factor: the size.

It is simple to get hung up on that quantity and get pissed off when it will not budge irrespective of how exhausting you attempt. Whereas the kilos do play a task, they do not inform the entire story, removed from it.

Let’s discover why the scales do not give the total image and extra methods to trace your progress for a fuller understanding of how far you’ve got come.

The constraints of the scales

The scales are an excellent start line for figuring out your progress. The quantity on the size offers your physique mass (in kilos), which incorporates fats, muscle, bone density, organs, and even the meals you ate that day. Physique Mass Index (BMI) is a vital indicator of your total well being degree, whether or not you’re underweight, common weight, obese, or overweight. Nevertheless, the BMI has shortcomings in that it doesn’t differentiate between muscle and fats. For instance, bodybuilders usually have little or no physique fats and plenty of muscle mass, however might have a BMI that classifies them as obese or overweight.

One other downside with scales is that we frequently turn out to be emotionally hooked up to the quantity. When it goes down, we really feel blissful. However when it goes up, we will really feel depressed and it may harm our physique picture, even when we’re on our option to turning into more healthy.

A deeper dive into why your weight fluctuates

As talked about above, the quantity on the size contains the whole mass of your physique. There are a number of elements concerned:


Did you simply eat a big meal? Did you drink a number of glasses of water? When you step on the size proper after, the quantity will embrace that weight. That does not essentially imply your physique fats share has elevated, simply that you have not given your physique sufficient time to digest the meals or water. Water is an particularly necessary issue for girls, who are inclined to retain it throughout or simply earlier than their menstrual cycles.


You’ve got in all probability heard that “muscle weighs greater than fats”. And that is true, though a greater method to take a look at it’s that muscle is denser than fats. It additionally takes up much less area than fats, which suggests the quantity on the size may fluctuate, particularly if a part of your weight reduction program contains train.*
Other ways to trace weight reduction progress


Though the size has the constraints described above, it’s undoubtedly a helpful option to observe your weight reduction.* Take advantage of it with the next suggestions:

Weigh your self month-to-month as an alternative of weekly: This provides your physique extra time to reply to fluctuations on account of muscle acquire and the time it takes to digest meals.
Weigh your self very first thing within the morning: This removes a bigger quantity on account of consuming or consuming through the day.
Hold an open thoughts: the quantity is just not all-encompassing. Even whether it is secure or going up, that doesn’t imply that you’re not making progress, because it could possibly be associated to gaining muscle mass.


Physique measurements are a superb indicator of progress as a result of they present the particular areas of your physique which have misplaced fats. On the identical month-to-month day that you just weigh your self, take a gentle tape measure and wrap it across the largest a part of every of the next:

  • Waist: The world ½ inch above your stomach button
  • Hips: The most important a part of your hips.
  • Bust: The world across the chest, simply on the nipple line.
  • Chest: The world just under your bust
  • Thighs: The most important a part of the leg.
  • Calves: The decrease a part of the leg
  • Higher Arm: The most important a part of the arm, simply above the elbow.
  • Forearm: The a part of the arm just under the elbow.

Make sure you write down the numbers every time and preserve observe of how they modify.


Take psychological notes on how tight your garments really feel every day. Are they letting go? You’ll be able to even take pictures of your self in the identical outfit each month to see what it appears to be like like; you’re prone to discover adjustments each time you look again.

Sooner or later, you may additionally must buy a dimension smaller – speak about an thrilling time!

It could be one of many best methods to trace weight reduction, however how your garments really match is likely one of the finest indicators of weight reduction!

Be affected person

In the end, losing a few pounds and getting wholesome takes time and dedication. Outcomes take time, however you’re going to get there.

Be affected person and constant, and take one small step at a time. You may possible begin to discover that you’ve extra power, higher numbers on the physician’s workplace, and customarily really feel higher.


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Creator: caitlin h
Takeaway Weight loss program Group Supervisor

Caitlin is the Group Supervisor for Weight loss program-to-Go and an avid runner. She is obsessed with connecting with different individuals on-line and sustaining a wholesome and energetic way of life. She believes that moderation is essential, and other people could have extra success in losing a few pounds in the event that they interact in wholesome consuming and train with widespread sense.


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