What get’s measured gets improved!
That’s the one thing you should always remember when trying to lose weight.
Let’s take a look at the top 5 vital statistics you need to take note of so you can keep track of your progress.
Body Mass Index (BMI)
Your Body Mass Index, or BMI for short, is what ultimately determines if you are underweight, a healthy weight, overweight, or obese.
It uses your height and current weight to come up with a score that can be used to measure where you are in terms of weight.
Its important to note that the BMI calculation does not account for build or body fat.
For example, if you have a lot of lean muscle mass the index may indicate that you are overweight when in reality you are in excellent condition.
So while the BMI calculation is not 100% accurate, it will give you an idea of where you are starting from.
Another simple way to know where you are starting from is to simply weigh yourself.
For best results use a digital scale.
They are a lot easier to use and tend to be more accurate.
When it comes to weighing yourself, you can either do it daily or weekly.
There is no right or wrong way to do it.
I personally prefer to weigh myself daily as it helps me better track my progress.
However, that might not be the best option for you.
For some people weighing themselves on a daily basis can cause them to lose motivation.
Especially if they don’t see the scale moving for a few days.
That’s why its so important you do what works best for you.
No matter how you choose to weigh yourself, be it once a week or daily, make sure you do it at the same time every time.
The best time to weigh yourself is first thing in the morning after you have relieved yourself and before you have eaten any food.
This is easily the most vital statistic you should keep track of.
Your waist measurement pretty much tells you everything you need to know.
It will let you know if your weight is coming down or if it is creeping back up again.
You can also measure your upper arm and upper thigh.
Both areas are known for storing fat.
While its your choice, we do recommend you keep at minimum a weekly record of your waist measurement.
Body Fat Percentage
Body fat measurements give you a lot of information about your overall health and well being.
You can either measure your own body fat or have a personal trainer do it for you.
If you want to do it yourself you will need to invest in a set of calipers.
These days there are also scales that can be used to measure your body fat percentage.
However, old school calipers provide you with the most accurate way to measure body fat.
Resting Heart Rate
We saved this one for last because it is not directly related to weight loss.
It does however give you an indicator of whether or not your overall health is improving.
A normal resting heart rate for the average adult is between 60 and 100 beats per minute.
However, for a well trained athlete that number might be closer to 40 beats per minute.
You should check your resting heart rate at regular intervals.
You should also make sure you test it under the same circumstances each time.
Since you are trying to measure your resting heart rate it is very important you measure it while you are at rest.
The easiest way to keep track of your resting heart rate is to take it first thing in the morning on the days you weigh yourself.
As your fitness improves you will start to notice your resting heart rate gradually get lower.
Please be aware that your resting heart rate can be affected by various outside health factors such as stress.
When it comes to losing weight tracking your progress is the most important thing you can do.
Keeping track of these 5 vital statistics makes it easier for you to see how much progress you have made.
It also makes it easier for you to make the needed adjustments to ensure you don’t hit a plateau.
Please understand that these statistics are only a suggestion.
You can use all of them or you can select to use a few of them.
It really boils down to what’s the best fit for you.
At the very minimum you should measure your waist and your weight on a regular basis.
These two things will let you know if your plan is working the way you want it to.
Here is some great content for those who are just starting their health and fitness journeys.