Weight loss is only one way to measure the overall effectiveness of your weight loss program!
One of the least accurate measures of fat loss, and it is fat loss and not weight loss that should be of primary concern as we set out to “lose weight” is the scale. The most accurate measure is the tape measure!
Beginning a weight loss program entails having an accurate picture of your starting point, not only to gauge the overall effectiveness of the program but to give you incentive along the way. Nothing will keep you going quite like looking at a before and after shot and seeing a real difference, even if you haven’t achieved your final goal yet.
Interestingly, statistics have demonstrated time and again that people who fixate on daily weight fluctuations (per the scale) have a much higher drop-off and drop-out rate than people who measure with a tape every ten days to two weeks. If you want to stay with your weight loss program, focus on losing inches, not pounds. The weight loss indicated by the tape will be inches related to fat loss, rather than absolute weight loss…which may be difficult to quantify.
Part of the reason weight loss is difficult to measure with a scale is that as you become physically active, you may gain muscle or, at the very least, your muscles may undergo what is called hypertrophy, meaning they get bigger or, in some cases, they simply become denser, more compact, and thus heavier. If the muscles get bigger or denser, meaning healthier, they will weigh more, thus offsetting the absolute weight loss, yet indicating a real fat loss.
There are other measures for establishing overall body fat beyond the scope of this article. However, if you are set on getting an accurate measure of body fat percentage, your local hospital, one with an advanced sports medicine center may be able to accommodate you. The most common, least accurate measure is the skin fold test, hardly worth the trouble, but you can get a skin fold test at most health and fitness centers.
The way to begin is by measuring yourself at the:
1) Neck
2) Shoulders and chest
3) Chest under the arms
4) Upper waist at diaphragm
5) Mid-waist at the navel
6) Hips across the buttocks and pubic bone
7) Upper thigh
Mid thigh
9) Lower thigh (just above the knee)
10) Calves
11) Ankles
Then repeat the measurements every ten days to two weeks, no sooner than every week. Make sure you measure yourself at the same time each day, on the same day of the week, if possible.
Then take a photo array of yourself:
1) Front
2) Sides
3) Back
Make sure pictures are full length and waist up, with good lighting. If possible, take video as well.
The measurements, pictures, and video will be a better overall representation of the effectiveness of your weight loss program than the scale and will keep you motivated long term.
Finally, once you have all your measurements and your photos, put them in a journal and record your daily exercise regimen and everything you put in your mouth each and every day. Then, add the measurements and images (if you wish to) to a spreadsheet, so you can lay the results out in front of you…a highly effective way to gauge overall progress.
The success or failure of your weight loss program depends upon a number of factors, including the template you begin with; and, that includes measurements and photos. Make sure to lay the proper groundwork, get the foundation right, and don’t worry about the scale…measure and take pictures (and video), and you will be successful in losing weight and keeping it off!
An aside: This post expands upon the previous post and video. I had a number of emails from people who wanted clarification, so I hope this is helpful.
John Zajaros, “Coach Z”
216-712-6526
866-835-2913 (toll free)
Skype: johnzajaros1
johnz@ultimateweightlossplan.com
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