Weight Management: Measure Right!

Track changes in your body through accurate measurement techniques. If you’ve committed to a weight management program, it can be helpful to have a guide other than the bathroom scale to gauge your progress. Taking measurements with a tape measure and recording the results is an easy way to keep track of the changes in your body. Just be sure to be consistent in your measurements and follow these simple guidelines for best results.

Technique
It’s important to place the tape measure at the same place on your body each time you measure. Try to find “landmarks” on your body or clothes you can use as a guide. For instance, you might note a freckle or birthmark near your tape measure. Next time you measure, look for the same mark.

Hold the tape measure firmly but not too tight. You should always be able to fit an index finger between the tape and your body. It can be helpful to have a buddy help you do your measurements so that you can stand naturally and not contort yourself to see the numbers.

Bust/Chest
Measure around the fullest part of the bust or chest. Try not to hold your breath, and relax in your shoulders while measuring. If possible, take the measurement when your arms are relaxed at your sides (you’ll need a friend to help you do this).

Waist
Pull up your shirt – especially if you are wearing a heavy sweater or sweatshirt. Measure at your natural waist, which is approximately one inch above the navel. Stand straight and relax. It is important that you do not hold your breath or contract your abdominal muscles.

Hip
Stand with your feet together. Wrap the tape measure around your hips and pull it to your body. The tape should be positioned at the widest point of your hips, over the buttocks.

Thighs
Stand with your feet apart. Wrap the tape measure around your thigh approximately three inches below your groin. Then move your feet together. Stand comfortably straight on both feet when you measure.

Take your measurements once a week and track your progress. Remember that muscle weighs more than fat but takes up less space. At the same time, building muscle does “bulk up” some areas of the body. You will notice both increases and decreases in various measurements over the course of your efforts.