How to Measure the Body for Weight Loss

One of the most exciting parts about following through with an exercise and nutrition program is seeing how well it has worked. It is sometimes difficult to see changes at first, because they happen so slowly. That's why measuring your body for weight loss is crucial.

Things You'll Need

• Scale
• Measuring tape
• Camera (optional)
• Calipers (optional)

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Instructions

• 1

  Stepping on the scale is the most common way to check for body weight changes. It can be misleading, especially if you are engaged in an exercise program in which you are gaining muscle, which weighs more than fat. However, a scale will provide an accurate measure of body weight. Calibrated scales are the most reliable. Simply step on the scale to weigh yourself, and record your body weight. Because weight can fluctuate, make sure that you weigh yourself at the same time of day. In the morning before eating is a good bet.

• 2

  Skinfold calipers are notoriously unreliable, but if you can find someone who has a lot of experience with skinfold calipers, they can measure body fat over time. According to the Precision Nutrition Measurement Guide, skinfold caliper measurements "use the thickness of the skin at various locations on the body to estimate body fat percentage. This estimate is based on equations derived from hydrostatic weighing studies." Measurements can be taken once a month to determine body fat percentage.

• 3

  Girth measurements can be taken simply by using measuring tape. According to the Precision Nutrition Measurement Guide, girth measurements "show changes in the size of specific body parts," making it easy to see if you are meeting your goals. You can choose just a few body parts--for example, hip and waist girth--or as many as you'd like. Measure weekly.

• 4

  Photographs are another effective way to see body weight changes over time. Have someone take front, back and side snapshots of you. Although changes may seem small at first, over time and on an effective program you will be able to see a difference.