How Often Should You Weigh Yourself & When Is The Best Time? And when you figure that out, when is the best time to do it? There would be no downside to weighing yourself if the weight you lose and gain was guaranteed to always be either fat or muscle. Well, the most common recommendations you see are to weigh yourself every day, once a week, or once a month. HOWEVER, if you weigh yourself every day and then take the AVERAGE at the end of the week (and base your decisions on THAT weekly number)… But it’s just not as good as weighing yourself every day and taking the weekly average. In terms of the most accurate way to do it, weighing yourself every day is the best option. And for certain extreme cases that may warrant other extremes, weighing yourself just once a month may be the best way to do it. When Is The Best Time To Weigh Yourself? The best time of the day to weigh yourself and how often you should do it.
Hiss!) I know I know, the last thing you want to do is get in your undies or bathing suit and start snapping photos of yourself – But think of how great you will feel when you DO lose the weight! So Grab your measuring tape, make a chart and track the following information: RIGHT/LEFT ARM: Wrap your measuring tape around your arm, and take down your measurement in your chart. CHEST: Make sure your measuring tape is wrapped around you level with your nipple line. The reason you do this is so that you hit the same area every time you measure. WAIST: Wrap your measuring tape around your waist level with your bellybutton. HIPS: Wrap your measuring tape around your hips level with your hip bone. BUM: Wrap your measuring tape around your bum – you can’t miss it. RIGHT/LEF T THIGH: Wrap your measuring around each thigh. A Skinfold caliper is around $15 and will measure the thickness of a fold of your skin with the underlying layer of fat. But very useful!) Doing this in three key areas will help you deduce the total percent of body fat on your body. THIGHS: The fold will be on the inside of your thigh mid way between the hip and the knee.
5 Ways To Measure Weight Loss Without The Scale. You may believe that the session was pointless, because of what the scale says! Scale Positioning: You know, you stand on the scale anticipating a decrease in numbers. You continue to re-position the scale until just the right numbers show up! Foot Positioning: You are standing on the scale and the number isnt quite where it should be. Just to reinforce the facts that: yes, we have no self-control and yes, the scale WILL punish us for overdoing it. Whose great idea was it that the scale is king? How can we reconcile ourselves to the fact that the scale is NOT always our best friend, and it often doesnt give us the straight story? The scale cannot tell you that you have begun to make some positive lifestyle changes or that your body composition is changing. Once we understand that the job of the scale is simply to tell us actual body weight and nothing else, you can begin to view the scale simply as a monitor vs. And, more often than not, because the scale didnt shift in a manner that they thought was good, they quit. You KNOW that the scale is going to shift! Scale down the need to weigh in every day and get your reinforcement through a means that makes sense!
How Do I Accurately Track My Weight and Fat Loss? Tracking your weight and fat loss poses a challenge, but you can do it without a crazy amount of effort. First, you body weight fluctuates greatly throughout the day—anywhere from a few pounds to even as much as 12, depending on your body type, food and water intake, and activity levels. Correctly measuring body fat, in most cases, requires the aid of a professional and you have a lot of options. You may find that tracking your fat loss accurately doesn't matter that much because other less-specific methods of gauging progress take less time, money, and effort. Rather, your body weight fluctuates throughout the day. Chances are you can't weigh yourself in the nude in the middle of the day, however, so weigh yourself before and after you get dressed a few times to find out how much (approximately) your weight changes when dressed so you can subtract that amount if you need to weigh yourself clothed. While this won't account for fluctuations, average measurements will keep you aware of how your body weight changes throughout the day. Seeing the fluctuations in your weight each day, and likely a decline over time (if you need to achieve a healthier weight), keeps you motivated. Daily and weekly averages will provide you with a somewhat more accurate idea of your actual weight, too, so you can see actual progress over the long term (in the event healthy weight loss is a relevant goal). Tracking your fat loss doesn't have to require expensive equipment, and if you have more appearance-oriented goals you may prefer methods that don't track the numbers at all. She also warns that your weight and fat loss goals ought to focus on health first and appearance second, otherwise you can set yourself up for disaster: If you feel bloated you shouldn't gauge your success that way, of course, but often times the progress that matters to us most is how we look and feel every day.
What the #$%@ is body fat percentage? Here is the generally accepted chart for women and men when it comes to body fat percentage: If you are looking to have that “ripped” look (dudes) and “toned” look (ugh we hate that word ), you’ll want your body fat percentage to hover in the “athletes” section. Once you get into the upper ends of “acceptable” and “obese,” a decrease in body fat percentage would benefit your health. If you are interested in getting that coveted six pack, drop your body fat down to the 8-11% range for dudes and 15-17% range for women. If you are an athlete and interested in optimal athletic performance, aim for a body fat percentage around 15% (men) or 20% (women). A quick note: your body fat percentage is just the amount of body fat you have; it has nothing to do with the amount of muscle mass you have, which means you can have two people with the same amount of body fat percentage that look WAY different from each other. How do you calculate your body fat percentage? Pull the fat away from your muscles, pinch them with the caliper, take the measurements, and look at a chart to figure out your body fat percentage. 3) The measurement method – By taking measurements (like the US Navy measurement or the YMCA measurement ), you can calculate your body fat percentage. 5) The Bod Pod – The method calculates your body fat percentage by using air displacement to measure your body mass, volume, and density. VERY IMPORTANT: If you are going to start testing your body fat percentage, do whatever you can to test yourself under the same conditions each and every time. Here’s the thing with body fat percentage: although it’s fun to know and fun to see it getting lower as you get leaner, methods to track it can often be inaccurate. That being said, I do believe BMI can be helpful – if you are above 30% body fat, then both your BMI and your body fat percentage would tell you that weight loss should be your primary goal.
How to Measure for Weight Loss. While standing, take the tape measure to find your actual waist size. Don't suck in your stomach or pull on the tape. When weight starts to come off and muscles start to firm up, the legs for men and the hips for women are the next best places to measure. For men, measure one thigh around the middle. As with the waist, don't pull on the tape measure. For women, wrap the tape measure around your hips. Measuring the neck is a good upper-body measurement for men, whereas breast measurement is a good source of upper body weight loss for women. Measure around the base of the neck in a relaxed standing position. When measuring for women around the breast, measure standing up straight without thrusting out your breasts. Don't be tempted to measure your waist before you eat. Your body spends most of the day digesting food, so go for the more accurate number.
Body Mass Index (BMI) is a person's weight in kilograms divided by the square of height in meters. Or determine your BMI by finding your height and weight in this BMI Index Chart 1. If your BMI is 18.5 to 24.9, it falls within the normal or Healthy Weight range. If your BMI is 25.0 to 29.9, it falls within the overweight range. If your BMI is 30.0 or higher, it falls within the obese range. How to Measure Height and Weight for BMI. Height and weight must be measured in order to calculate BMI. However, the BMI formula has been adapted for height measured in inches and weight measured in pounds.
Maintaining a healthy weight provides many health benefits. If you are overweight, losing as little as five to ten pounds may help lower your blood pressure. Find out whether losing some weight may help you lower your blood pressure with our High Blood Pressure Risk Calculator . Ideally, you should strive to maintain a healthy weight. If your doctor recommends that you lose weight, there are a variety of healthcare professionals who can help get you on the right track. The two essentials to maintaining a healthy weight are:
“What is a healthy body fat percentage for men and women?” “How do I accurately calculate body fat percentage?” What is Body Fat Percentage Anyway? If you weigh 200 pounds, and 20 pounds of that is fat, then your body fat percentage is 10%. Your body fat percentage is around 12% (20/170). Body Mass Index Isn’t Body Fat Percentage, and Isn’t as Useful. What is a healthy body fat percentage? How to Calculate Body Fat Percentage. So, how do you calculate your body fat percentage? And body fat. How to Reduce Body Fat Percentage.
How to Weigh and Measure Your Body. You also need to track the results by weighing yourself and taking certain measurements. If you cannot manage that then try to weigh yourself at the same time each day. If you weigh yourself at night you are also weighing any food you have eaten and any liquids you have drunk during the day. However, if you are tracking your weight loss using a software tool, you should weigh yourself as often as the software requires because the software needs this information to generate recommendations. Use the same scales each time you weigh yourself. Make sure you are wearing the same clothes each time you weigh yourself. Perhaps you need to replace the batteries. If you have been too enthusiastic about pastry and soda, then perhaps the weight gain is real. Chest: Measure around the largest part of your chest. Biceps: Measure midway between the top of your shoulder and elbow. Try to measure yourself in front of a full-length mirror so that you can see if the tape is positioned correctly. If you are tracking your weight loss using a software tool, you should measure yourself as often as the software requests it.
Is BMI still the best way to measure fatness? Body mass index (BMI) may not be a term that's on everyone's lips, but it's important for your health to understand what it is and to know your number. You should be aware of your BMI because of the health risks of being overweight (that is, having a BMI of 25 or over). On the other hand, being too thin and having a BMI that's below the healthy range (18.5 to 24.9) can also be a health concern. To calculate your BMI, divide your weight in pounds by your height in inches squared, then multiply the results by a conversion factor of 703. (This BMI calculator is for use in the evaluation of adults, not for children.) According to the NIH definitions, a healthy weight is a BMI of 18.5-24.9; overweight is 25-29.9; and obese is 30 or higher. BMI is the measurement of choice for most health professionals. 'I think BMI is a very good and easy screening tool,' says obesity expert, Cathy Nonas, MS, RD, a spokeswoman for the American Dietetic Association.
Measure of the force of gravity on a body (see gravitation gravitation, The term should not be confused with weight, which is the measure of the force of gravity (see gravitation) acting on a body. A given body will have the same mass on the earth and on the moon, but its weight on the moon will be only about 16% of the weight as measured on the earth. It equals the mass of the body multiplied by the acceleration of free fall. The gravitational force with which the earth attracts a body. By extension, the gravitational force with which a star, planet, or satellite attracts a nearby body. The gravitational weight of a body is the force with which the Earth attracts the body. This force is proportional to the body's mass and depends on the location. At a given location, the weight of a body is highest at the surface of the Earth. A body of mass m has a weight mg , where g is the acceleration of gravity. The weight of a body P is numerically equal to the gravitational force acting upon it—that is, P = mg, where m is the mass of the body and g is the acceleration of free fall (or the acceleration of gravity). Within a small field near the earth’s surface the value g may be considered constant and the weight of a body may be considered proportional to its mass. This assumption is used for measuring the mass of bodies by weighing them on beam balances; here the value g for the weighed body and the balance weight are considered identical. A body immersed in a liquid or gas medium is acted upon, in addition to the force of gravity, by Archimedes’ force, which is equal to the weight of the displaced volume of the medium.
Weight Loss Tip: Learn The Right Way To Weigh Yourself. On the other hand, some experience the opposite; starting off strong and then weight loss tapers off. It's understandable that the average person would feel frustrated and turn to a bag of chips or box of cookies for solace. Therefore, it's important to understand the many factors that play into weight fluctuation. Below are some do's and don'ts when it comes to the scale: To accurately track the amount of weight that you are losing, it's best to weigh yourself at the same time (preferably in the morning) every week, on the exact same day of the week. Don't jump on the scale after a big night out. If you get on the scale and see your number go up, it's simply because your blood volume level has increased due to the large quantity of food that you've eaten. This means that if you've just finished a giant bottle of H 20 and decide to hop on the scale, the chances are you're not going to like the outcome. In fact, if you decide to avoid fluids in an attempt to lower that value on the scale, you're in for a big surprise. Don't avoid the scale all together. In addition, a 2012 study in the Journal of Nutrition and Dietetics concludes that people who lose weight are less likely to regain it if they weigh themselves on a regular basis.
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Topics Fitness Evaluating & Measuring Fitness How often should I have my body composition measured? If you are participating in a diet and/or exercise program it is recommended to have your body composition assessed every month. As lean mass changes, so will your recommended body weight. Like any fitness assessment, having your body composition assessed each month provides a good guide of where you are at in regards to your goals. So make sure you meet with your fitness professional to get your weight, body fat, measurements and maybe even your blood pressure taken every 4 weeks to make sure you stay on track. If you are on a training program to lose or gain weight, it would be good to have your body composition tested every 1-3 months. Not only will frequent measurements keep track of your progress, but they will also help to confirm that you are decreasing fat mass and increasing fat free mass.
You can argue and struggle as much as you like, but the only scientifically proven way to lose weight and keep it off is through diet and exercise. Here's the basic, worthwhile information you need in order to lose weight and keep it off. You can break down your body weight into two main categories: fat mass and fat-free mass. Because we know that fat loss occurs when you spend more calories than you take in, it's smart to know how many calories you're eating and using each day. If you're hungry all the time and have no energy, the chances of you maintaining your diet are minuscule. Yes, that takes a little more effort than you usually make, but it's really important that you start to get to know your body and how much food it needs. You can make alterations to this ratio depending on what foods you like, how your body responds, and your daily activity level. If you'd rather, you can change this ratio to make 30 percent of your calories from fat, 30 percent from carbs, and 40 percent from protein. Or, you can do 20 percent from fat, 30 percent from carbs, and 50 percent from protein. We encourage you to play around with the numbers and find what works best for you and your lifestyle. Depending on how much water you drink and food you eat, your body weight will likely change. Depending on how many calories you cut out of your diet and how much exercise you're getting, it's normal to see about 1-2 pounds of weight loss per week. It may also be helpful to get your body fat checked as you go, but it's not essential.
If you were to get up and start jogging in place, your body would need to supply you with some quick energy to do so, so the metabolism ratio might shift to drawing upon more carbohydrates, say 70 percent, and less fat, say 30 percent. If you were to continue jogging, then, in order to preserve the carbs (which can run out since you have limited stores in the body), your body would gradually shift its metabolism ratio again to say, 60 percent fat and 40 percent carbohydrates. To lose weight, you need to burn more calories than your body consumes and uses every day. But when it comes to weight loss, what matters is how many calories you burn, not so much whether they are fat or carbohydrate calories. But you'll also burn fewer calories than you would if, for the same amount of time, you work out at a harder intensity (running versus walking). If you do work at a low intensity, you need to increase the time spent exercising to burn more calories. If you burned 250 calories every day from a short, fast jog, you'd see a bigger difference in weight and fat loss than if you walked every day for the same amount of time. The number of fat calories you burn isn't that important, because even if you burn a lot of carb calories, these need to be replaced both by the carbs you eat in your diet and also within your body. Your fat stores will be broken down and transformed into carbohydrates when you need fuel. Even if you're burning lots of carb calories and less fat calories through exercise, your fat still inevitably gets used. If you're trying to lose weight and you have only 30 minutes to work out, you would burn fewer calories walking at a moderate pace compared to walking at a fast pace. Working out at higher intensities may cause you to burn a lower percentage of fat, but since you burn more total calories, you still use more fat calories. For example, say that at rest you burn up to 60 percent fat. You may now burn only 30 percent fat because your body is using quick-energy carbohydrates. But if you aren't working out for a very long period, you may still burn more total calories and, therefore, more fat calories working out harder.
| By Jennifer Loucks. Jennifer Loucks. Loucks also trains for full marathons, half-marathons and shorter distance running. Use a flexible tape measure for taking body measurements. Measuring the body at the start of a weight loss plan and periodically during the process allows you to see the areas of the body that are losing inches and help you make judgments on where to focus toning exercises. Wrap the tape over gluteus muscle so you are measuring the widest area of the hips.
Assessing Your Weight and Health Risk. Risk factors for diseases and conditions associated with obesity. BMI is an estimate of body fat and a good gauge of your risk for diseases that can occur with more body fat. The higher your BMI, the higher your risk for certain diseases such as heart disease, high blood pressure, type 2 diabetes, gallstones, breathing problems, and certain cancers. If most of your fat is around your waist rather than at your hips, you’re at a higher risk for heart disease and type 2 diabetes. The table Risks of Obesity-Associated Diseases by BMI and Waist Circumference provides you with an idea of whether your BMI combined with your waist circumference increases your risk for developing obesity-associated diseases or conditions. Along with being overweight or obese, the following conditions will put you at greater risk for heart disease and other conditions: For people who are considered obese (BMI greater than or equal to 30) or those who are overweight (BMI of 25 to 29.9) and have two or more risk factors, it is recommended that you lose weight. Even a small weight loss (between 5 and 10 percent of your current weight) will help lower your risk of developing diseases associated with obesity. Talk to your doctor to see whether you are at an increased risk and whether you should lose weight. Your doctor will evaluate your BMI, waist measurement, and other risk factors for heart disease.
During weight loss, pounds and inches are both encouraging ways to measure progress. Measuring and documenting weight loss in pounds and weight lost in inches will be a continued source of encouragement and inspiration during your weight loss journey. Measuring Weight Loss In Pounds. One thing can be agreed upon for both scenarios: Any decrease in pounds will be encouraging during a weight loss program. Measuring Weight Loss in Inches. Weight loss counselors and fitness trainers agree that measuring weight loss progress by inches should be completed once a month, from beginning to end, for optimal benefits. In this case, losing weight in pounds will be less of a priority and losing inches will become more of a priority. Losing body fat, which results in a loss if inches, and developing more muscle mass won’t always yield results on the scale. However, you will see changes in the way that your clothing fits and the overall appearance of your figure.
Do you want to lose weight or do you want to lose fat? Body composition is your body's ratio of fat to lean mass, including muscle , bones and organs. There are also body fat scales that measure the percent. To change your body's shape, you'll want to decrease your body fat percent. As you lose fat and gain muscle, the net result may be a small increase on the scale. The purpose of strength training is to build and shape the muscles. For example, combine push-ups with variations of the lunge and abdominal plank exercises , and you will build strength in all of the major muscle groups of your body. The best way to lose fat and shape your body in a short period of time is to combine aerobic activity with strength training. You can also burn fat and build muscle by alternating workouts on different days. Make sure you monitor your energy balance to get the deficit you need for fat loss to occur.
For instance, I weigh myself once a week and get my girth and body fat measurements taken every two weeks. This means that I weight myself on the same scale, on the same day of the week, and on the same time of the day under similar circumstances. When getting your girth and body fat measurements, make sure that you are using the same tools that you used for your original measurements. If you used your yellow measuring tape and your white body fat caliper for your first measurement, use these same ones for your next set of measurements 2 weeks down the road. Each person will use and handle measurement tools differently so to increase the accuracy of your measurements, make sure that you have the same person measure you all the time. If you go to the gym, make sure you ask for the same personal trainer or customer service person each time you get your measurement. One last thing to remember when it comes to girth and body fat measurements, make sure that you get measured at the same spots or close to them. For example, if you get 3 abdominal measurements, one above and one below your belly button, try to measure a specific spot such as 2 inches above and 2 inches below the belly button. Photos give you the big picture of the things that you have not noticed or what measurements can not tell you. For instance, you can really see changes changes in the way your ab area looks and how your skin protrudes on the back from clothing impingements like bras or shorts when you take a picture. Once you see the you are moving in the right direction, you can then keep doing the things you’ve been doing that got you there. If you or the person measuring you needs to learn how to take body fat measurements, read this article on, “How to Measure Body Fat.” The article includes a document download with a step by step detail on the subject.
Track Your Body Fat. Scale weight can be a useful number to know but, even better, is knowing your body fat percentage . Knowing your body fat percentage can give you a better idea of how much fat you really need to lose and, even better, whether you're making progress in your program.things your scale can't tell you. It's possible for your scale weight to remain the same, even as you slim down, especially if you're losing fat and gaining muscle. To choose the right method for you, get more details at What's Your Body Fat? Get the most out of your body fat measurement by: Take the Body Fat Quiz to find out how much you really know about your own body fat. As I mentioned above, scales don't always give you the whole story about your body or your weight loss progress. Because the body is about 60% water, fluctuations in your hydration levels can change the number on a scale. When you eat it, your body will add that weight as well. Simply multiply your weight by your body fat percentage.
Weighing yourself often is a good thing, especially if you like to track your progress. See below for an example of how you can use graphs to track your progress. By measuring bodyweight every gym session and recording it in My Fitness Pal, you can make sure you hit your goals. Graphing your progress is a useful tool, enabling you to see if your current training plan and diet are working for you. If you don’t see the changes in weight that you anticipated, you can tweak your diet and continue to monitor your progress to get yourself back on track. An important thing to remember, especially if you weigh yourself frequently, is that your weight can fluctuate quite a lot day to day. Weighing yourself regularly can help you to get to know the fluctuations in your own weight so you know what range your weight should fall into. Weighing yourself at the same time of day, and in the same clothing, can help reduce these fluctuations so you get a more comparable measurement day to day. So weigh and measure yourself as often as you need to track your progress, I would say twice a week at the very least, and set goals so you have something real to aim for.
You can do this by following a healthy eating plan and being more active. Teach you about healthy eating and physical activity. How you can increase your physical activity. This surgery reduces the amount of food you can eat and the amount of calories and nutrients your body absorbs from food. You should also talk to your doctor about risks and side effects of weight loss surgery. You can find out if your child is overweight or obese by using the Body Mass Index for children and teens. You can help your child build healthy eating and activity habits. Have your children plan and cook healthy meals with you. Your kids will learn to eat right and be active by watching you. Setting a good example can mean a lifetime of good habits for you and your kids.
The scale won't reflect small changes happening in your body composition. Just because your scale weight hasn't changed doesn't mean you aren't making progress. If the scale freaks you out and body fat testing isn't an option, your next best choice is taking your measurements. Start by wearing tight fitting clothing (or no clothing) and make a note of what you're wearing so you know to wear the same clothes the next time you measure. Waist: Measure a half-inch above your belly button or at the smallest part of your waist. Hips: Place tape measure around the biggest part of your hips. Thighs: Measure around the biggest part of each thigh. Calves: Measure around the largest part of each calf. Upper arm: Measure around the largest part of each arm above the elbow. Forearm: Measure around the largest part of the arm below the elbow. You can use this Progress Chart to record your measurements. You may want to take a picture of yourself wearing a bathing suit and keep it in your weight loss journal. You can also use your clothes to keep track of your progress.
Available in countless models, body-fat scales use a technology called bioelectrical impedance to estimate how much body fat you have. Because it contains much more water, muscle conducts electricity better than fat does, so the greater the resistance, the more body fat you have. Studies have found that different body-fat scales produce widely varying readings and that these often differ from standard methods of fat measurement. (Devices that also have hand electrodes tend to fare somewhat better.) In a study published in Obesity Facts in 2008, scales with only foot electrodes underestimated body fat in people with lots of body fat and overestimated it in leaner people. It’s debatable whether you need to know your body fat in the first place. True, body weight can be deceptive because it doesn’t indicate how much is from fat and how much is from muscle. In addition, more important than total body fat is where the fat is distributed—and body-fat scales don’t tell you this. On the other hand, some researchers say that body-fat scales can be useful for tracking body fat changes over time and that they can help motivate some people to lose weight (regular scales can do this too, of course).
What's the best way to take measurements? Of course, better-fitting clothes tell you that you've lost inches, but the tape measure tells you how many. Upper Arm: measured between the shoulder and elbow with your arm at your side. Abdomen: measured at the level of your belly button. Waist: measured at the narrowest point above your belly button, but below your breast bone (sternum) Thigh: measured at the maximal girth of the thigh. Make sure the tape measure is even. For the abdomen and waist, maintain normal breathing and take the reading at mid breath. Pull the tape so that it's snug. This will ensure your stomach is not distended and falsely increasing the reading.
That is why maintaining a healthy weight is so important: It helps you lower your risk for developing these problems, helps you feel good about yourself, and gives you more energy to enjoy life. Energy balance is important for maintaining a healthy weight. The same amount of energy IN and energy OUT over time = weight stays the same (energy balance) To maintain a healthy weight, your energy IN and OUT don’t have to balance exactly every day. It’s the balance over time that helps you maintain a healthy weight. You can reach and maintain a healthy weight if you: Follow a healthy diet, and if you are overweight or obese, reduce your daily intake by 500 calories for weight loss.
Measure Your Body Weight and Rock the World ! For someone who is skinny and sexy, one who doesn’t have a weight problem; one may never experience the stigma and pain associated with being fat, over weight and obese. Aside from the health and physical risks and complications, an obese person has to deal with social ramifications of being fat, the ridicule, the taunts and insults. Aside from the risk heart attacks, cancer, digestive disorders, an overweight person has to deal with the image in front of the mirror and the frustration and depression that goes with it. To understand some of the issues confronting overweight and obese persons look at how the world looks and react to that extra couple of kilos that they carry: Sometimes the ones who are most close to them like friends, partners, relatives and siblings can be the cruellest in their remarks. These are just some of the situations an obese person has to go through life no wonder more and more retrieve into their shells and continue with their sedentary lifestyle. Nobody has to live through the pains of being obese or overweight forever; here are some positive thoughts and tips to consider: Measure and write down one’s weight. Stop living the sedentary lifestyle, turn off the tv and go take the dog out for a walk. Stock up on fresh vegetables and fruits and snack on them when the cravings set in. Choosing a different lifestyle may not be easy but when the choice is between life and death, the choice should always be life.
Improving Your Eating Habits. Permanently improving your eating habits requires a thoughtful approach in which you Reflect, Replace, and Reinforce. REFLECT on all of your specific eating habits, both bad and good; and, your common triggers for unhealthy eating. REPLACE your unhealthy eating habits with healthier ones. REINFORCE your new, healthier eating habits. Reflect, Replace, Reinforce: A process for improving your eating habits. Create a list of your eating habits. Highlight the habits on your list that may be leading you to overeat. Obviously, you can't avoid all situations that trigger your unhealthy eating habits, like staff meetings at work. For example, in reflecting upon your eating habits, you may realize that you eat too fast when you eat alone.
Once you’ve reached your target weight, you can’t immediately return to your old habits or you’ll see those pounds creep back on (and in most cases, a few extra too). That means even though you dropped the pounds, your body may be working against you to keep them off. “So, even if you are overweight, your body is very attuned to what has been ‘normal’ for an extended time period, and to prevent any possibility of being in a state of starvation, your body has many mechanisms that trigger it to hold on to whatever body weight you’re at.” Talk about a double-edged sword: the less you weigh, the less calories you need to maintain your weight. Once you’ve stopped 'dieting,' you can’t go back to eating the same amount of food that you were accustomed to, Olson says. “If you cut your calories to 1800 a day and lose 10 pounds, your new body might only need 1800 calories to maintain your new weight. Maximize every calorie by planning ahead and stock your fridge with foods that will fill you up, not out. Reason #3: Your body adapts to your fitness routine, so may not be burning the same amount of calories that you did when you started your working out. Blame the efficiency of your body for that one. “When you do specific movements over and over, your body 'learns' those movements and is naturally programmed to become better at them," Olson says. Reason #4: You can’t stay on a diet forever, and if you cut out certain foods in order to lose weight, adding them back in can cause weight gain. Cutting out foods like bread, pasta, potatoes, and other 'carbs' is an easy way to cut calories and lose weight, but what happens when you begin eating them again? They may be more likely to pressure you into old eating habits now that you've "lost the weight." Or, maybe you’re more likely to indulge yourself again, rationalizing that you "deserve" that extra cookie now that you’ve made it back into your skinny jeans. Maintaining your weight doesn’t mean you can’t indulge from time to time, just be sure not to let it become all of the time.
Body Composition: What It Is and How to Change It. Find out why body composition matters more if you want to change your look. But what is body composition and why does it matter? Your body is made up of fat mass and fat-free mass . When people refer to body composition , they are generally talking about body fat percent , or the percentage of your body mass that is fat. You can't change the part of your body that is bones, tissues and organs, but you can change the ratio of fat to muscle with good training and proper diet. BMI, or body mass index is an assessment of body weight, but it is not a measure of body fat or a measure of body composition. A body with more muscle and less fat is a more efficient calorie-burning machine. A lean, strong version of your body will burn more calories and have a better metabolism than the version of your body with more fat. How Do I Change My Body Composition? The good thing about body composition is that it is possible to change it to improve the way that you look and feel. To change your body composition , you need to eat a healthy diet that is low in fat and contains enough protein to build and maintain muscle. But if you focus on body composition, the struggle can be a little bit more tolerable.
When I started losing weight, I often looked at women who were thinner than I was and thought, “Wow, her life must be so easy.” I knew that once I got to my goal weight, I’d feel awesome, and healthy living would be just as easy for me as it was for all the “I can eat whatever I want and not gain weight” women around me. Now that I’ve lost 75 pounds, I can say that I do feel awesome. I always thought I worked out for the health benefits (mental and physical) as much as I did for losing weight, but now that I no longer have thinner thighs as a goal , I’m seeing that’s not the case. When I was losing weight, I actually looked forward to my weigh-ins and the feeling of my pants getting loose. While you’re losing weight, you’ll probably find yourself shopping for new clothes and trying on something that you’d never even considered before. Now that I’m at my goal weight, life seems a little ho-hum. Sure, I could go out and try something new, but I find I’m less likely to do that when I’m not out buying new jeans too. And that is hard for me because I really like to eat. New people I meet assume I can eat whatever I want and don’t think I need any cheering on in a workout class, but the truth is, I have just as many moments of I’d-rather-have-slept-in-and-oh-my-god-why-did-I-think-boot-camp-was-a-good-idea-can-I-just-give-up-now as I did when I was 20, 30, and 50 pounds heavier. I remember how frustrated I often felt when I was trying to lose weight, so I am happy that I finally hit my goal. That said, I wish I’d appreciated more of these benefits when I was feeling impatient about my weight loss.
How to Measure Your Body for Weight Loss. While you’re trying to drop the pounds, one of the best ways to maintain motivation is to measure the progress of your weight loss. When measuring your weight loss, try to do so first thing in the morning before you have breakfast. Measuring Your Weight Loss in Pounds. Note the reading on the scale and then record your weight in a notebook. Understand that your weight may fluctuate as you record your progress. For instance, prior to the start of your period, you might notice slight weight gain. Measuring Your Weight Loss in Inches. You will be measuring various areas of your body, and you do not want to throw off the results. Grasp the end of the tape measure and wrap it around the biggest portion of your chest. Note the measurement and record it in your notebook. Then measure your biceps halfway between the elbow and the shoulder and record it as well. Measure your waist approximately 1 inch above the bellybutton. Continue to track your weight loss in inches once every eight weeks.
How Often Should You Weigh Yourself When Trying to Lose Weight? Lots of factors influence our daily weight, so how often should you weigh yourself when you are trying to lose weight? It's easy to be tempted to weigh yourself every time you pass that dreaded scale, but more often than not this will lead to even more frustration and depression. The best thing you can do is to weigh yourself not more frequently than once a week. Likewise, if you are strength training, you can be building muscle (and weight) but still losing inches and body fat. It's important to look at the whole picture when considering weight loss and weighing yourself on a scale. Many people find that they do not lose significant weight but can still trim inches and lose body fat. You can even buy a scale that will track body fat for you. It's a good idea to take your measurements when you start a weight-loss program and then track your inches at the same time you track your weight.
Measure your chest. Measure your waist. Measure your hips. Measure your calves. Measure your weight. Measure your height. Measure your shoulders. Measure your shoulder seam. Measure the distance between the seam or desired seam of your collar and your shoulder. Measure the distance between your shoulder seam and your desired sleeve cuff. Measure your inseam. Measure your cuff.
Here are the best ways (from old-fashioned to high-tech) to keep tabs on your changing figure - and your health. "If you weigh yourself regularly, you know if you've gained and can make a plan of attack before more pounds accumulate." To get the most accurate picture of your progress, stick to a weekly weigh-in since weight can fluctuate on a daily basis due to water retention. "A BMI is a good assessment of where you stand in terms of health and can help you determine how aggressively to tackle your weight problem," says Korner. "For instance, you can have an increased risk for developing hypertension and diabetes if your BMI goes from 22 to 24." Consider this a warning that your current habits are leading you down the wrong health path. Remember the tape measure? Measure your chest, thighs, arms, hips, buttocks and waist once a month. Be sure the tape is snug, does not compress your skin, and is parallel to the floor. As you measure, look straight ahead and don't slouch to look down at your reading. Place one finger on the end of the tape measure, pull it away from your body, then read. Before you jump to that conclusion, have your body fat measured using a skin-fold caliper (a device used to measure the thickness of a fold of skin with its underlying layer of fat) to determine if you have gained muscle—or fat. Here's how it works: A trained technician measures the skin-fold thickness in your upper arms, upper back, stomach, upper thighs and other areas (there are more than 20 caliper-worthy sites on the body). Measurements are typically taken from two of these sites and the average is converted into your percentage of body fat using a mathematical formula. While calipers are one of the top ways to measure body fat; the accuracy is contingent on the skill of the technician, so use the assessment in addition to the scale and other weight-monitoring tools. While a technician should always calculate your body fat percentage based on a mathematical formula (there are hundreds of mathematical formulas technicians use, and it's best to leave the complicated math to the experts), just measuring your skin-fold thickness alone will give you an idea of whether you're losing or gaining fat over time. "Stick to measuring your triceps, mid-thighs or abdominal area, which are the easiest to measure," says Wang.
Body Measurements for Weight Loss. When beginning a weight loss program, it is important to record your body measurements from the start. Record measurements for your arms, neck, chest/bust, waist, hips and thighs. For your arms, measure at the center of your biceps muscle, which is generally the “meatiest” part of your upper arm. Measure your neck halfway between the base of your jaw and top of your collarbone. For your chest measurement, measure the fullest part of your chest/bust line. The narrowest part of your stomach, often slightly above your belly button, is where you should measure for your waist. The fullest part of your buttocks is where you should measure for your hips. To measure your quadriceps, find the halfway point between your knee and hip.