Taking the correct fat loss measurements are the key to effective weight loss. Without the correct fat loss measurements, you could be chasing the wrong goals and not even know it. Most people think that their weight loss is also giving them fat loss. They could not be more wrong.
Table of Contents for Article
1. Goal of Effective Weight Loss
The goal of an effective weight loss effort is to lose fat and sustain lean body mass.
Keep this in mind always. To do this, you need to be making the correct fat loss measurements.
2. Measure Baseline
You should measure the following before starting any weight loss initiatives. Even if you have tried to lose weight for a while, stop and do the following if you have not already done so;
- Weight via weight scales
- Body fat % via calipers for fat loss measurements
- Dimensions via tape measure
3. Measure and Repeat Every 2 Weeks
Measure and repeat every 2 weeks. The photograph can be updated every 4 weeks or 12 weeks.
4. Use Fat Loss Measurements to Assess if You are Losing Fat
The following steps should be taken to make sense of your fat loss measurements. The end goal is to assess if you are losing fat or muscle or both.
Step 1 – Take Weight (i.e. 120 pounds) – This is what you measure
Step 2 – Measure Body Fat With Body Fat Calipers (i.e. 30%) – This is what you measure
Step 3 – Assess Amount of Fat You Are Carrying (i.e. 30% x 120 pounds = 36 pounds) – This is what you calculate
Step 4 – Assess Amount of Lean Body Mass You Are Carrying (i.e. 12o pounds – 36 pounds = 84 pounds) – This is what you calculate
A separate step is also helpful but does not give you an idea of whether you are losing fat. Body fat dimensions give you an idea of where you are losing fat.
Step 5 – Take essential body dimensions. The most important body dimensions are the hips, thighs, waist and chest.
5. Making Sense of What You Have Measured
You must make sure that your lean body mass is either the same or increasing. The lean body mass must not be decreasing. If it is decreasing, your weight loss is most likely coming from losing muscles and this will eventually affect your metabolism. Sooner than later, you will reach a weight loss plateau. Sooner than later, you will get frustrated and throw in the towel. Your weight will come back with a vengeance. As such, it is critical that you are losing fat and not muscles.
6. Make Amendments to Your Weight Loss Efforts
Modify you weight loss efforts so that you start losing fat and stop losing muscles. This is critical. Most people miss out on this step. They have all the data but never make use of it. They blindly go on with their efforts when they clearly know that they are off-track. This is the step that will decide if you are moving away or towards your goal.