How to Take Body Measurements
Track Your Progress with a Measuring Tape
Our competition is based on percentage of weight lost as determined by weekly weigh-ins.
However, going by the scale alone often gets people discouraged if they’ve been working out
and then their efforts aren’t reflected on the scale.
Weekly and even daily fluctuations in scale weight can be caused by a number of factors,
including water retention and hydration levels, sodium and carbohydrate intake, and hormonal
changes.
Body measurements are a useful way to track your progress! It’s entirely possible to lose
inches even if the scale isn’t moving, because of changes in body composition (fat to muscle
ratios). Just make sure you measure in the same place each time, and use a flexible measuring
tape made of cloth or plastic. Also, measure under the same conditions each time (i.e.
unclothed) and use a mirror to check placement of the tape. Apply constant pressure to the
tape so it doesn’t sag, but don’t pinch the skin!
Common Body Measurements:
Bust: place a measuring tape across the front and largest part of your chest. Keep the tape
parallel to the floor.
Waist: Place the measuring tape about a ½” above your belly button at the narrowest part of
your waist – exhale and measure before inhaling again.
Hips: The tape should go around the widest part of your hips/buttocks – measure all the way
around and keep the tape parallel to the floor.
Note: You can use your waist and hip measurements to calculate your Waist to Hip ratio, which
is another indicator of health risk. Visit www.sparkpeople.com and use the Waist to Hip Ratio
Calculator to determine your ratio, and track your measurements on this free site to see how
your body changes over time!
Thigh: measure around the largest part of each thigh.
Upper arm: measure above the elbow at the largest part of each arm.
Losing inches means you could be wearing a smaller size in no time, and the number on
the scale will suddenly seem a lot less important.