Body Measurements For Weight Loss – You did not think that body measurement should only be taken when there is a need to sew new cloth. Did you?
Many individuals, especially the adult folks, usually arrive at a negative conclusion when they see a young girl wearing waist beads. They see it as luxury and as a sign of indiscipline.
I remember the first time I saw my big sister wearing it; I was scared thinking she had joined a bad gang.
Do not blame me; I was much younger then. It took a lot of boldness for me to ask her why she had those on.
She simply replied that she was using it to monitor her weight loss. You will not believe how shocked I was.
It took me a while to understand how waist beads were helping her to monitor her weight loss. As I said, I was much younger then.
She could have easily bought a weighing scale and be checking her weight every morning, but she did not do that. She wanted something more accurate.
If you are reading this article and you are on a weight loss program, but you are not sure how to accurately measure your progress, worry less because the information in this article will answer all your questions.
Why Should You Take Body Measurements?
I know you probably don’t want to, but here are some reasons why you should take body measurements for weight loss:
1. For the fun of it
Remember how you take photos before and after a make-over session, and you upload it on your social media handles? Let me also take your mind to those flat tummy adverts; you remember them, right?
There is a big tummy, and then after a drink has been ingested, the belly goes flat.
Similarly, it is fun when you measure your body as you work towards reducing it. You check your arms today, it is 15cm, and after a workout the following morning, it is 14cm.
That grin on your face shows you are having fun while doing it.
2. It helps your focus
Measuring your body all the time enables you to maintain focus on your target weight.
When you have the image of the size of your waist, and you sight a hamburger, you will not be tempted to buy it, knowing that you are far from your goal.
Not just that, it also appears before you when you are stressed out from a day’s job. That image prevents you from dozing off like a log of wood.
It helps you to continue with the workout routine instead of relaxing on the note that you are tired.
Additionally, your daily body measurements help you identify the pattern of your weight loss or weight gain such that you have a mental picture of feeding and sleeping habits to stay clear of.
An example is alcohol. if you are diligent with your measurements, you will realize that alcoholic drinks sabotage your weight loss goals. Subconsciously you find yourself building a mental resistance for alcoholic drinks.
3. It helps you identify the body parts you are neglecting
Unlike the weighing scale, tracking your body measurements takes into cognizance different parts of your body rather than the whole body at once.
You will know the size of your arms, thighs, waist, etc. this will also help you design a more effective workout routine.
4. It motivates you
The motivation you receive from taking your body measurements regularly is that kind you feel when you are given a gift for a job well done.
Just observing that you have lost some centimeters in your waist region; is enough motivation to continue your workout routine.
Where To Measure?
Pear-shaped? Apple-shaped? Hourglass-shaped? Which one are you? I am apple shaped; I felt you might want to know that. And why did I have to mention these shapes?
Generally, we lose weight to improve our appearance and look more attractive. There are peculiar parts of our body that we must pay attention to during our workout programs so that we can attain the shape we want.
These peculiar parts of our body are also the ones we measure to monitor our weight loss program.
They are arms, legs, chest, waist, and hips. As you lose weight in these areas, you will gradually take on the attractive shape that you desire.
How To Take Body Measurements?
Now that we know the parts of the body, we are to measure let us now learn how to take the body measurements. However, before we start this discussion, I want you to watch this video so that you will understand this section better:
I hope you enjoyed the video. Let us get down to business. I guess you already know that the tape measure is the primary tool for these measurements. We will start with the arms. For the arms, we will measure the shoulders, biceps, and forearms.
Measuring the shoulders
You will need help measuring your shoulders; so find a friend and follow these steps:
- Face your friend head on
- They are to place one end of the tape measure in the center of your chest area.
- Taking the other end, he is to wrap it around your body, so it goes over your back and around your other shoulder.
- The other point must meet with the first end of the tape measure.
- He can then read and record your measurements.
Measuring your biceps
You may not need your friend to help you in measuring your biceps. Follow the following steps to measure your biceps accurately:
- The first thing to do is to flex the muscle. The idea is to wrap the tape measure at the highest point of the bicep. This will probably be easier to identify in men than in women.
- If you are a female and you have difficulty finding your highest bicep point; wrap the tape measure at the point halfway from the elbow to the armpit
- Raise your arm and flex your bicep muscle to maintain an excellent solid tension on the tape.
- Measure each bicep and record the numbers apart.
Measuring the forearms
Just like the biceps, the forearms will be best measured when the arm muscles are flexed. Follow these steps to measure your forearm. By the way, you may want to call your friend to help you out with this one.
- Point your arm straightforward and flex your arm muscles
- Wrap the tape measure at the highest point the muscle juts out between the wrist and the elbow
- Maintaining the tension on the tape measure, take your measurement.
- Record your readings
And that is it for the arms. Moving on, let us see how to go about the legs. You will measure your thighs and calves. Are you ready? Then let us get it done.
Measuring the thighs
All the body parts we are measuring will always require that we wrap the tape measure at the midway of the two nearest joints. Just have that at the back of your mind as we proceed.
So for your thigh measurement, follow these steps:
- Locate the midpoint between the lower part of the glutes and the back of the knee. Or, find the highest point of the thigh muscle.
- Wrap the tape measure around the area and take your measurement.
- Record your readings for both thighs.
And just in case you are having difficulty finding the midpoint, it is usually two or three fingers from your pelvic region.
Measuring the calves
- Start with one leg. Flex it.
- Look for the highest point of the muscle
- Wrap the tape measure around it and take your measurement
- Do the same for the other leg and record your readings
Now that we have learned how to measure our arms and legs let us now learn about the chest, waist, and hips. I do hope you are enjoying the process so far.
Measuring the chest
Though the chest measurement is more frequent among the ladies because of their bust, it is still okay if you are a man, and you want to measure your chest. After all, you grow muscles there too.
These are the steps to follow to measure your chest:
- Call your friend to help you
- Keep your arms down against the side of your body
- Ask your friend to wrap the tape measure around your body, under your armpits and across the widest part of your chest.
- Read the measurement and record it
Make sure to align the tape measure at the highest point of the bust for accurate measurement.
Measuring the waist
Your waist is the narrowest part of the torso. It contributes a lot to your appearance and, as such, must not be ignored. To measure your waist, take the following steps:
- Unlike the highest point we have been identifying in the previous measurements, this time, you will find the tiniest spot. It is almost like when you are putting on a belt.
- For some persons, it is precisely at the belly button, while for others, it is the space between the bottom of their ribcage and the belly button.
- Ensure that the tape measure is straight and horizontal and wrap it around the point.
- Maintaining the tension of the tape measure, take your readings, and record it.
If you have difficulty finding your waist, trace it from your hips — the point where your body caves in most is your waist.
Measuring the hips
Do you know that there is no way we will leave the hips outright? Follow these steps to measure your hips:
- Try looking in the mirror while standing sideways. This posture will make your hips more pronounced
- Wrap the tape measure around the width of your hip space
- Ensure that the tape is tense and horizontal
- Measure and record
Peradventure you are still wondering where they are positioned, your hips are the widest part of your glutes.
After you have measured these parts of your body, were you happy with your findings? I hope so, and if not, I believe you now have a good reason to be more diligent in your workout routine.
Before we wrap it up on the subject, let us consider things you must put in place to ensure accurate measurements.
Tips to get it right in your body measurements
- If you can’t be naked then wear fitted clothing for your measurement
- The best posture is to stand with your feet together and keep your body relaxed the whole time
- The tape measure you are using should be flexible and inelastic. You can either use the tape measure designed for taking body measurements or use a cloth measuring tape. MyoTape Body Tape Measure is an excellent example of a tape measure made for body measurements.
- Do not stop at taking one measurement. It is best to take the measures at least twice and find the average of the readings.
- Perhaps you discover that you are losing inches without losing weight; do not be discouraged. It is a sign that you are gaining muscle and losing fat. Bravo!
- Don’t compare your progress or body with that of your friends. All our bodies are different.
While it is good to measure your weight loss progress using a scale, remember that a scale measures every detail of your body at the same time, including the food you just ate.
Using a tape measure, on the other hand, helps you understand the areas of your body that you need to pay more attention to.
Also, if you realize that you want to lose weight in a particular part of your body, you can then focus your workout exercise on that specific area of your body, thereby defining your focus and achieving quicker results.
If you notice, ‘record it’ was mentioned in the steps for taking body measurements above. This is important because recording your measurements helps you monitor your progress. You can use a paper journal, graphing paper notebook, smartphone apps, or even excel spreadsheets.
I hope you found the information in this article very useful. Let me know your thoughts in the comment section below.