As a quality engineer, I know
that right after setting a goal one begins to
measure. What is the best way to track weight loss? Try all
five ways, you may be surprised as to which method you like best.
Then one must continue measuring on a regular basis and also
start recording your progress. One of the biggest mistakes
people make when trying lose weight and get into shape is failing to
properly track their progress. They simply carry on with
their program each week without taking any measurements and without
writing anything down. They say an idiot with a plan will
beat a genius without a plan on any day.
If it’s
serious body fat loss that you’re after, this is an obvious and costly
error. After all, if you don’t have an objective way to track weight
loss and your overall changes in body composition and appearance, how
will you know for sure if you are losing weight and or getting in
better shape? Accurately tracking your progress will allow
you to see if your fat loss program is being carried out as
efficiently as it could be, and will help you to identify areas that
could possibly be improved. Here are 5 progress tracking methods that
you should be using in your weight loss program....
1.
Measure Changes in Bodyweight. Record the weight your weight loss chart.
2.
Measure Changes in Percentage Body Fat. Record the percentage on the
weight loss chart.
3. Measure changes in Lean Body Mass. The
amount of muscle gained will help you lose weight in the future.
4.
Measure changes in Bodypart measurements. Like Changes in Lean Body
mass this should be recorded in the weight loss Journal.
5.
Measure Overall Appearance Date and put pictures in your weight loss
journal.
1) Changes In Bodyweight
Even
though I can not see results on a daily basis, I like to weigh anyway
whether I am on a diet or not. It is a way of reminding me when I need
to lose weight. Because it is easy and somewhat accurate this
is the most common method of weight tracking that is used. It
should definitely be included as one of your weight loss tools but do
not relying on it completely. The reason is simple: tracking your
weight only does not take into account your body composition.
For
most people, changing their body composition and losing fat is the
ultimate goal. Your goal is also to gain or maintain muscle.
2)
Changes In Body Fat Percentage
Measuring the
percentage of fat in your body would appear to be the perfect answer to
you measurement of fitness, but getting an accurate reading
can be difficult. Skinfold measurements with a caliper is your best
tool,but I always take the percentage with a grain of salt. As you get
better at measuring % fat you will at least know whether you are losing
or gaining fat.
3) Changes In Lean Body Mass
After
you have determined your body fat percentage, you can then combine it
with your overall bodyweight to determine your body’s fat
mass and lean body mass.
The formula to calculate this is
simple…
1) Multiply your bodyweight by your body fat
percentage. (This will give you your fat mass in pounds)
2)
Subtract your fat mass from your bodyweight. (This will give you your
lean body mass in pounds)
Example…
We’ll
use an individual who weighs 150 pounds at 20% body fat.
150 X
0.20 = 30
150 – 30 = 120
This individual has 30
pounds of fat and 120 pounds of lean body mass.
This
is the most important method of tracking your progress as it
will show you exactly how much body fat you are losing and if you are
losing lean body mass.
4) Body part Measurements.
Some
bodyparts like the waist you want to get smaller, other parts like the
chest you may want to get bigger and stronger. If you do not measure,
you do not know.
These are the body parts usually
measured:
- Waist
- chest
- Hips
-
Upper arm
- Thigh
5) Overall
Appearance.
Bottom line: how do you look? Take a
peak.
Here are 3 ways:
a)
Appearance in the mirror
b) Before/During/after pictures
c)
Objective opinions from friends and family
I do not
know about you, but a picture works a lot better for me. Whether you
keep digital or paper pictures, make sure they are dated and in order.
I look forward to seeing your before and after pictures some day.
I hope you achieve your ideal body.
I
would recommend that you track your weight loss with scales on a daily
basis and taking the other measurements on a weekly basis, first thing
in the morning before any meals or workout sessions. It’s important
that you keep the same conditions each time you measure, as your
activity level and diet can affect the readings quite significantly.
If
you haven’t been tracking your weight loss progress up to this point,
get started now.