Measuring Weight Loss

Success can be measured on a number of levels. It's important to measure your progress by the new healthy habits you're adopting as well as by your appearance. Long-term decreases in medical problems, injury, and other health risks and an improved quality of life, with or without weight loss, are the most important measures of success.

Weighing yourself on a scale alone does not give you a complete measurement of progress. Many individuals regularly step on the scale and get discouraged when the scale shows little or no movement.  Since you are gaining muscle as well as losing fat, the scale does not completely measure your progress. Your weight might stay the same or even increase a few pounds, especially the first month or two. Your weight may also vary from day to day depending on your water intake, drinking, and hormonal changes. The time of day can also cause your weight to change. It is best to weigh yourself at the same time, each time you weigh. You can use the scale, but do it sparingly and in conjunction with other methods. Exploring other methods of measuring progress is necessary to obtain a true measure of your results. Some methods can be:

• Tape Measure
  

  Measuring yourself with a tape measure is the best way to tell how many inches you are losing.  Make sure you are consistent when measuring yourself. If you measure yourself while your muscles are relaxed the first time, make sure they are relaxed the next time you measure. Measure your chest, arms, waist, hips, thighs, and calves. Record these numbers in a notebook or measurement log, and date each entry.

• Body fat Percentage
  

  There are many ways to measure your body fat percentage. If you belong to a gym, they can probably measure it for you using either calipers or bioelectrical impedance equipment. Although you can buy your own calipers, it's probably best to have someone who knows what he or she is doing do it for you.

• Food Diaries
  

  Keeping a food diary is also a good idea. A food diary is a notebook in which you record absolutely everything you eat or drink over a period of time. Records of what you are eating while dieting will help you to become aware of hidden calories you might otherwise miss. Using the diary makes it possible to spot eating behaviors that would otherwise go unnoticed.

• Strike a Pose
  

  Take a picture of yourself at the beginning of your transformation and date it. Continue to take a picture each month so you can look at your body more objectively. When you reach your goal, these pictures will be a nice reminder of how far you've come.

• Weekly Fittings
  

  There's probably an item of clothing in your closet that's a bit too tight. Try it on. Notice where it's too tight and how you feel in it. Try it on once a week and see how you feel. You'll probably notice it getting looser and looking better on you. That's another good way to see if you're making changes in your body.

• Picking a partner
  

  If you are someone who responds well to social reinforcement, use your preparation period to build yourself a support system of people who care about you and will encourage you in your weight loss efforts. Having told one or more people about your weight loss plan, you will have additional motivation to honor your commitment, or face their teasing you! Lifestyle changes will be much easier to achieve and maintain if the entire household becomes involved in working them.

• Notice Yourself
  

  Don't forget to notice and acknowledge improvements in energy, performance, self-esteem, and the many other benefits you'll gain from this healthier lifestyle.

Using methods other than just the scale will be beneficial when it comes to judging how your weight-loss plan is working for you. If your program needs some tweaking, these measurements can help you identify where you may be going wrong and steer you in the right direction. And don't forget, it takes time to lose weight so don't panic if you don't drop 10 pounds in a week. Most people don't see significant results for weeks or even months. If you're losing weight the right way, your progress will be slow and steady.