Now that your food is on track, you’re working out, how are you measuring your progress?
Track your progress, and you’re more likely to keep your motivation and stay aware of how you’re doing.
There are five major factors that help you tell whether your daily weight loss plan is working correctly.
1) Changes in body weight: It might seem counterintuitive, but a scale might not be the best way to track progress. It seems strange to say, but the scale isn’t the best reader of change.
Your weight isn’t the most accurate portrayal of how your body composition is morphing.
The number probably won’t budget if you’re losing body fat but gaining muscle mass.
But the scale is listed because it can be helpful.
If you’re just trying to lose weight, then you’ll see a difference on the scale as part of your daily weight loss plan.
There are a couple guidelines to follow when stepping on the scale.
The first is to use the same scale every time you weigh yourself.
Second, step on the scale at the same time of the day each time.
Depending on what you ate or drank, your weight can change within the 24-hour period.
2) Changes in body fat percentage, and 3) Changes in lean muscle mass. These tracking methods are the biggest factors in your daily weight loss plan. Determining these two factors should be the main goal of your daily weight loss plan.
In the end, it matters most that you lose body fat and gain muscle mass.
It’s difficult to get an accurate measurement, though.
For most people, it’s best to use the “skin-fold measurements” method.
Most of your body fat is located right underneath the skin.
Using calipers to measure the thickness, you can get a decent reading.
Getting the most accurate count isn’t really the most important thing, though.
You must measure the thickness the same way each time as part of your daily weight loss plan and compare the readings.
Take the measurements and plug it into a formula to figure out lean muscle mass.
Lean muscle mass is defined as any type of body weight that’s not fat, such as bone, water, or muscle.
Multiple your weight in pounds by your percentage of body fat.
This is your fat mass in pounds.
Next, subtract that number from your weight in pounds.
The resulting number is your lean body mass in pound.
Here’s an example of a person who weighs 180 pounds and has 20 percent body fat.
180 x.20 = 40.
180-40 = 140.
The formula tell us that he or she has 40 pounds of fat and 140 pounds of lean muscle mass.
Measure yourself about once a week.
Any more frequently than that, and you’ll risk getting obsessed.
Any less frequently, and the numbers might not be as accurate.
4) Changes in body part measurements. Use a tape measure to start tracking.
The numbers will decrease if you’re losing fat.
You can measure your waist, chest, hips, thigh and upper arm.
You can also include your forearm, calf and neck for a more detailed reading, but you won’t see a lot of change in these.
It’s best to take measurements in the morning before your muscles get bigger from a workout.
5) Changes in appearance. This is what we all really want, right? Let’s be honest, this is what we’re usually looking for.
Stand in front a mirror and you can see the changes.
This isn’t exactly the most reliable method of progress-tracking.
But it will give you an overall picture of your progress.
Take before/after pictures for another appearance tracking method.
Small changes won’t be as easy to see visually when you check every day.
Compare two pictures though, and you’ll probably see a drastic difference.
If you track your daily weight loss plan with these five factors, it will give you a good indicator of how you’re doing.
Make adjustments if you need to, but revel in your accomplishments.
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