Effective weight loss measurements are those that allow you to be sure that your weight loss is actually coming from losing fat and not losing muscle or water.

Effective weight loss measurements set you on the right path and keep you focused on your goals. Without effective weight loss measurements, you could be climbing the ladder of success but the ladder could be on the wrong wall.

Understand Weight Loss and Fat Loss Difference

Understanding the difference between weight loss and fat loss is crucial. This will make sure that your ladder of success is against the correct wall. Most people spend all their time, effort and money only to find that weight loss is not giving them the results that  they want. They realize very late that their weight loss came for losing not only fat but also large amounts of muscle.

Understand How to Measure Fat Loss

There are a number of tools available to measure fat loss. The best of these tools being the simple body fat calipers. The body fat calipers are cheap and relatively simple to use.

Understand Maximum Fat Loss Achievable

According to the American College of Sports Medicine, the maximum amount of fat loss achievable is about 1 to 2 pounds per week. This is the body’s capacity to release and burn fat. There is nothing stopping you from losing more fat with a more aggressive diet and exercise regimen but you have to make sure that all the loss comes from fat. Keep measuring the fat loss to be sure.

Measure and Assess Every 2 Weeks

Take measurements every 2 weeks. The whole purpose effective weight loss measurements is to make sure that body fat is reducing on a 2 weekly basis. Read an earlier article on how to take effective fat loss measurements.

Assess What You Have Measured

It is not enough to just measure. You must also make sense of what you have measured.

By working backwards, you can assess the amount of fat loss and the amount of muscle loss. If you are starting to lose muscle, take a step back and re-look at your program.

Keep Track of What You have Measured

You need to keep track of your progress. You have to be making progress on a 2 weekly basis. If you are not making progress, you need to re-evaluate what you are doing. By tracking progress, it becomes obvious if your efforts are paying off. Also, keeping track of progress allows you to make changes before it’s too late.