Measuring Weight Loss Without A Scale
Many people rely solely on the scale for weight loss. The scale is a tool, but there are many other tools in the toolbox that should be used to measure weight loss success. Below are the ways in which I believe are the best to do so, and should be used in conjunction with each other
Taking your measurements by using a measuring tape, can give you an idea of where you're losing weight, which is important as all our bodies are unique, including the areas in which we lose weight. Measurements don't always change as fast as the scale weight, so I recommend measuring yourself once a month or once a fortnight. Even though they may not move as fast as the scale, measurements are great because they can assure you things are moving without relying solely on the scale.
Here is a guide for taking your measurements:
Waist: Measure your waist without holding the tape too tight or too loose. Your waist is the narrowest part of your torso.
Stomach: Use your belly button as a guide for consistency.
Hips: Measure around the widest part of your hips with your feet together.
Thighs: Measure the thighs, about half way between the top of your thigh and the top of your knee.
Chest: Measure around the fullest part of your chest.
Also, ensure to wear tight fitting clothes when measuring!
Photos are a great way to see the physical changes. You can use apps such as PicCollage to place your photos side by side to see the physical changes that are happening to your body. Here are some more tips for taking your progress shots to ensure accuracy:
- Consistency is key to taking great progress photos, so make sure you can replicate the same conditions every time.
- Take photos once a month or once a fortnight.
- Try to wear the same style of clothes such as underwear, swimwear, or activewear, and keep the colours the same.
- Stick to the same time of day, and the same time of the month (as we tend to bloat during menstruation).
- If you use a mirror, or someone else takes the pics for you, try to think of some visual markers (e.g next to your bed, half a metre to the left) so you can use that to help you replicate the same pictures each time.
- Take one photo of your front, one of you facing sideways. and one of your back.
Clothes don’t lie… unless you have a dryer, but if you don’t then clothes are a great way to gauge your weight loss. We all know the feeling, your pants get looser, you have to keep lifting your work pants up during the day, these are all great signs of weight loss! So pay attention to how your regular clothes are feeling.