Figure out your body fat percentage and check it once a week or every two weeks. Body fat doesn’t disappear overnight and you may not see these small changes if you measure every day and have the same person measure you every time. Keep track of your numbers in a journal or calendar. Here are four ways you can track your weight loss progress.
You can use any or all four methods. The key is to track weekly, on the same day and at the same time, under the same circumstances. Tracking weight along with body fat percentage gives you a better idea of your body mass composition (fat weight versus lean body mass).
Weight One way to measure your weight loss progress is to track your weight from week to week. Your weight can fluctuate throughout the day, so it’s important to weigh yourself on the same day, at the same time, and under the same circumstances. First thing in the morning is usually best. A year or more after bariatric surgery, don’t expect a weight loss of more than ¼ to 1 pound per week.
Try to weigh yourself at the same time each day — preferably in the morning right after you pee. Wear the same thing (or nothing at all) when you do. This gives you the most accurate reading. For some people, monitoring keeps them on track to achieve their weight-loss goals.
For others, it causes unnecessary stress and has a negative impact on their mental health. Learn what works for you so you can stay positive about your weight loss. Many people want to talk about losing weight but don’t use real methods to track their progress. On average, 0.5 kg per week is good weight loss and it increases the likelihood that you can withstand that amount.
Waist or stomach measurement Another way to track your progress is to measure your waist size weekly. A combination of the above four methods results in accurate and reliable measurements of how you’re achieving your weight loss goals. Long-lasting weight loss requires significant lifestyle changes and can be hampered by hormonal changes. Because weight loss doesn’t happen overnight, finding creative ways to track your progress can be an exciting part of losing weight.
Fill out the form below to create your free FitWatch account and get ready for an eye-opening experience where you can track your food and exercise. While BMI appears to be a favorite among healthcare providers when it comes to weight management, it may not be the best option. You may be maintaining a similar weight but losing fat and building muscle. This helps us identify changes in body composition that the scale can’t tell us. And remember, even if you track your progress weekly, look for a pattern over several weeks and then make adjustments if you find you’re not losing weight.
One clothing size is roughly 10-15 pounds, so you can track your weight loss by simply identifying when it’s time to buy new clothes. Body measurements can be an effective way to track weight loss, whether you’re following a specific diet, exercise regimen, or a bit of both. To track your weight loss progress, measure your chest, waist, hips, thighs, calves, upper arms, and forearms regularly.