Before we talk about how to take body measurements, we need to discuss why we take body measurements.
Your fat loss journey is not just about seeing the numbers change on the scale, but also understanding how your body is changing and adapting to your workouts and nutrition habits.
Most people use the scale to determine their weight loss success. But if you exercise, you are building muscle, which can lead to weight gain because muscle weighs more than fat. The scale only measures your total body weight, which can fluctuate due to a variety of factors such as water retention, muscle gain, or even hormonal changes.
Taking body measurements, on the other hand, can show you how your body is changing in terms of inches lost or gained, which is a better indicator of progress. Instead of relying solely on the scale, adding body measurements with a tape measure will give you better indications on if you’re on the right track or not.
Here’s how you can take correct body measurements and start tracking your weight loss (or gain) much more accurately:
- You first need to find a flexible measuring tape, that will allow you to curve it around your body easily. A standard measuring tape will not work!
- When measuring, do not pull the tape too tightly. Keep it level across your skin. Or, use the digital one linked above for ease of use.
- Always take your measurements at the same time of day and under the same conditions to ensure consistency.
How To Measure
To get a better understanding of how your body is changing, we do body measurements in 7 places to best track your progress:
- Chest – Measure around your chest and back
- Arms – Measure across the largest part of your bicep
- 2″ Above the belly button
- Belly – Right over the belly button
- 2″ Below the belly button
- Hips – Measure around the widest part of the hip/hipbones
- Thighs – Measure around the largest part of the leg while standing up
Using a scale and measuring tape will allow you to much more accurately assess your body composition over time, versus solely relying on the scale.
Remember to write down your measurements and track them over time to see how your body is changing. Don’t get discouraged if you don’t see changes right away, progress takes time and consistency.
By taking body measurements, you’ll have a better understanding of how your body is changing and be able to make adjustments to your workouts and nutrition habits accordingly. It’s a valuable tool in your fitness journey that you won’t want to skip.