How To Monitor Your Weight Loss Progress

Posted by Nigel Jeal | Posted in Articles, Getting started | Posted on 11-03-2012-05-2008


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By Nigel Jeal 

Frankly, I’m puzzled why people don’t do this…

Tracking progress throughout the course of a weight loss program is critically important to your overall success.

The only REAL way to know if what you are doing is working is to regularly assess and track your progress.

There are several methods you can track your progress…

Your Scale Weight
Your Body Fat Percentage
Your Girth Measurements 

You can measure your scale weight and body fat percentage at home using an electronic body fat scale. When it comes to body fat analysis scales I personally use the Tanita brand, as they’re one of the trusted, most experienced brands.

Let’s take a look at the girth measurements you need to be taking and monitoring:

Waist (around the navel)
Right Arm
Right Thigh
Right Calf 

Write these measurements down in a note pad or if you want to track your progress electronically create a simple spreadsheet, either way you need to list these body parts and have enough space to record your measurements for the next 8, 10 or 12 weeks depending on the length of your weight loss program.

When You Should Take Your Measurements

You should start taking your measurements the day you begin your weight loss program, first thing in the morning before eating anything. This is the absolutely the best way you should measure to ensure consistency and accuracy in your measurements.

You should only take your measurements once every week, in the morning on the same day every week.

Please do not weigh yourself daily

Due to the fluctuations in food intake throughout each week, you will experience significant fluctuations in water balance throughout the week causing daily measurements to be all over the place, SO DON’T DO IT. It will slow your progress and cause unnecessary stress and worry.

The only thing you should be concerned with is consistent, week to week progress, and that is assessed by taking consistent weekly measurements.

Best of Success,


Nigel Jeal


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