How to track your progress.

By now you should have the basics on weight loss memorized, but there is still something that I’d like you to keep in mind. No program is good if you don’t monitor your progress. If you go on a trip to France, you will make a few stops and look behind to see how far you have come. You will analyze the terrain and all the speed bumps during your journey and you will do your best to keep the tank filled up and the oil in check.

Just like your car on a long drive, you need to monitor how your body is doing if you are embarking on losing or gaining weight.

The cheapest way to track your progress is to weigh yourself on the scale at home. This must be done once per week at the same time in the day (it’s best to do it in the morning, after going to the bathroom). This will give you a rough idea, if you’re making progress and if something needs to be changed. Just remember that your weight can vary daily due to the type of foods you’ve eaten the previous day, if you’ve gone to the bathroom and how well hydrated you are. But keep one thing in mind. The number on the scale will only say how much you weigh. It will never tell you how your body is built.

Next is the picture comparison test. Once per week (or if you are in the process of building muscle mass, once per month) take your clothes off (you can leave the undergarments on) and take a picture of yourself from the front, side and back. Be sure, that both you and the camera are always in the same spot. Keep doing that for a longer period of time and after about a month or so, just look at the first and the last picture. This method will tell you exactly if you are losing weight/gaining muscle. And on the plus side, you’ll have something to brag with after you’ve finished your journey.

Measuring your body fat percentage is a great tool to monitor your progress and you can read all about the pros and cons in one of my previous blogs titled “How to measure your body composition”. Just to share a little trick with you: If you know your weight and your body fat percentage, you can actually calculate the weight of your body fat. Just multiply your body weight by the percent (where 1 equals 100%, 0.50 is 50%, 0.16 is 16%... you get the idea) and you’ll get the number.

Another way is to use a measuring tape and measure yourself every week. You’ll be surprised on how much the numbers can change. But like with the scale and the caliper method, do this once every week or every two weeks. And be sure, to do it in the morning. The best method is the waste to hip ratio.

Belt holes. Compliments. BMI. Body fat measurements on scales. All of these things are pure rubbish. If you want to know the truth, you will need to have some proof, right? The best bet is to take at least two of the ways of tracking your progress. That way you will get the most accurate results.

Until next time, stay strong and be kind.

Picture taken from: http://tiny.cc/mzjnhw