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How to measure weight loss. Measure yourself don’t weigh yourself!

Posted May 15 2013 5:55am

Losing weight can be a very painful process especially when you measure weight loss on scale. Basing your weight loss goals on the number you hope to see on a scale is the wrong way to go about it.

Why I hate scales.

What a scale shows:

  • The scale shows your weight.

What a scale does not show:

  • How you look physically
  • What size clothes you fit in.
  • What body type you are.
  • How tall you are
  • How much muscle you have
  • How much body fat you have

In short, the problem with going by the number on a scale is that this really doesn’t tell you much about how you look.  A good example is this image from an inspirational blog I follow called  Gokaleo . In both photos she weighs 16o pounds (72.5kgs) but as you can see her body looks SO different. This is the the weight of Fat vs the weight of Muscle.

GoKaleo - 72.5


How you should measure weight loss/Fat loss

I will be honest with you I have not weighed myself in over 10 months. At one point I was weighing myself weekly and I used to get so depressed that I decided that it was best not to look at the scale anymore and just keep focused on my true goal which was/is looking toned and eventually fitting into smaller clothes.

shoot the scale

How to measure weight loss?

The best way to see how your body is changing is to measure yourself with and inch tape and with calipers. Measure yourself with an inch tape to see inch loss and measure yourself with calipers to measure your body fat. Taking these measurements once a week and keeping a record of them will really help you see your truthful improvements.

Inch tape



  • Measure your chest
  • The smallest part of you waist
  • Your hips (largest part of your bum)
  • The top of your thigh.
  • The bottom of your thigh (just above the knee)
  • Then go back to your waist and measure over your belly button


Your body fat


Some scales give you your body fat, but the most accurate way to know is by using calipers.

  • Using a caliper, pinch the skin just above your hip and squeeze the caliper over the top.
  • Take note of the figure then read the chart that will indicate your body fat %

Calipers  do not cost a fortune. You can purchase calipers directly from me for €5.00

*Note: I use the word weight loss in this post because I know that most of my followers understand weight loss to be fat loss. There is a difference and this post should outline the difference between the two*

The post How to measure weight loss. Measure yourself don’t weigh yourself! appeared first on DrDietRight .

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