Weighing and measuring correctly: Here's what you need to pay attention to
Are you currently trying to lose weight and want to track your progress with the scale? Not all weighing is created equal! We'll tell you what's important when weighing and measuring, and what you need to pay attention to.
from Paulina
Nothing's happening on the scale? Sometimes it shows a few grams more, sometimes a few grams less? Don't worry, that doesn't necessarily mean you're about to experience the infamous yo-yo effect. You might simply be making a few mistakes when weighing yourself. Being able to weigh and measure yourself correctly is important for documenting your progress when changing your diet towards a balanced one. We'll show you what's important.
How to properly document your successes: here's how to get started
Before any change or diet , you should first establish a starting point. This is the only way to make your progress visible and reach your ideal weight. So, first, determine your starting weight. To do this, step on the scale as usual and write down the weight shown. Then, take a tape measure and measure your waist, hip, and leg circumference.
Additional motivation for correct weighing and measuring
As an additional motivational aid, it's helpful to take a photo of yourself in swimwear or underwear . After a few weeks, if you have a before and after photo, you can see the progress in direct comparison.
Weighing correctly: gram by gram
To ensure your measurements are as accurate as possible, it's important to pay attention to a few things:
The scale should ideally always be in the same place.
Furthermore, it should be placed on a firm surface and not on a soft floor such as the bathroom carpet.
You should always weigh yourself without clothes and stand completely still.
Weighing should be done once a week (and no more often!).
It's best to weigh yourself at the same time every day. The best time is in the morning right after getting up, before you've eaten or drunk anything.
It's also very important that you always use the same scale (e.g., even on vacation or business trips). Otherwise, the results may be inaccurate.
Measure correctly: every centimeter counts
A tape measure allows you to document changes in your body more effectively than a scale. In particular, because muscle is denser than fat, you might not actually be losing weight. This is simply because you've gained more muscle. When measuring with a tape measure, the rule is: measure as accurately as possible! Document the changes week by week. The same applies as with weighing yourself: once a week, always at the same time. Measure your waist, hip, and leg circumference.
Place the measuring tape around your waist at navel level. Breathe out calmly, don't tense your muscles, and don't pull in your stomach. Make sure the measuring tape isn't pressing into your stomach. This way, you can accurately track your belly fat loss.
You measure your hip circumference at the widest point of your hips. Stand upright with your feet together and legs straight. Now measure the circumference of your hips at the level of the bony prominences on the sides of your hips.
It's usually enough to measure one leg, but it should be the same leg each week. Place the measuring tape just below your buttocks on your thigh and keep your leg muscles relaxed while measuring.
Conclusion: Don't weigh yourself daily
The most important rule is: Don't weigh yourself every day! That's not how our bodies work. Weight loss is always accompanied by fluctuations, which are often only due to water weight and not fat. Weighing yourself daily greatly increases the risk of demotivating yourself.
We recommend: always weigh and measure on the same day and at the same time . This will give you accurate results.
