Ways to track weight loss success

May 23, 2017 by Joan Mcclusky, Healthday Reporter

(HealthDay)—Self-monitoring is part of virtually every weight loss plan, and weighing yourself is a key part of self-monitoring. After all, the one thing every dieter wants to see is results.

But how can you really tell if you're making progress? The most common method is to step on the . Yet a big downside of the scale is that it doesn't tell you how much fat you've lost. Instead, it weighs everything. And that makes it easy for something like drinking more water to cause frustrating weight fluctuations.

Many weight loss plans recommend weighing yourself once a week or less to avoid getting discouraged. Others say weighing yourself every day can help you stay on track and prevent gaining back lost . But what if all that stepping on and off the scale just leaves you discouraged?

A great alternative is tracking your progress with a tape measure. Once a week or once a month, measure your bust or chest, waist, hips, thighs, calves, and upper and lower arms.

Another simple way to measure your progress is how your clothes fit. Put on the same pair of pants and shirt every week or month to see how you're doing.

Whichever method you choose, make sure to have realistic goals—and aim for losing just 1 or 2 pounds a week.

Explore further: Weigh-in once a week or you'll gain weight

More information: For more ideas on body measurements, visit the "tools and calculators" page on the American Council on Exercise website.

Related Stories

Weigh-in once a week or you'll gain weight

December 17, 2014
Stepping on the scale is common among dieters but how does the frequency of weigh-ins impact weight? A new study in PLOS ONE showed that the more frequently dieters weighed themselves the more weight they lost, and if participants ...

Keeping track of weight daily may tip scale in your favor

June 15, 2015
For those wishing to lose weight and keep it off, here's a simple strategy that works: step on a scale each day and track the results.

A maintenance program key to keeping off lost weight

February 20, 2017
A weight loss program that incorporates a maintenance intervention could help participants be more successful at keeping off pounds long term. Researchers found that a primarily telephone-based intervention focused on providing ...

Scale to serve fuller reality check on your body

May 11, 2017
(Tech Xplore)—Ages ago, it seems, people who wanted to lose weight or stay fit thought raw numbers via a bathroom scale were adequate. Times and expectations have changed. People trying to look good, better, or feel great, ...

Counting your way to weight loss

April 24, 2017
(HealthDay)—The concept of counting calories to lose weight is based on a pound of fat being equal to 3,500 calories, so that cutting 500 calories a day means you should lose about one pound a week.

Consistent self-weighing might give your diet a boost

March 4, 2016
(HealthDay)—Want to boost the odds your diet might work? Head to those bathroom scales more often.

Recommended for you

Living near fast food outlets linked to weight gain in primary school children

September 11, 2017
Children with greater access to fast food outlets are more likely to gain weight compared to those living further away, new research suggests.

Shedding consistent pounds each week linked to long-term weight loss

August 28, 2017
When it comes to losing weight, it's not necessarily slow, but steady, that wins the race, according to new research from Drexel University.

Kids with weight issues at high risk of emotional and behavioural problems

August 10, 2017
A new, in-depth study of New Zealand children and teenagers seeking help with weight issues has found their emotional health and wellbeing is, on average, markedly worse than that of children without weight issues.

Study finds 90 percent of American men overfat

July 24, 2017
Does your waist measure more than half your height?

Are sugary drink interventions changing people's behaviour?

July 19, 2017
An evaluation of efforts designed to reduce how many sugary drinks we consume shows some success in changing younger people's habits but warns they cannot be the only way to cut consumption.

Young adult obesity: A neglected, yet essential focus to reverse the obesity epidemic

July 18, 2017
The overall burden of the U.S. obesity epidemic continues to require new thinking. Prevention of obesity in young adults, while largely ignored as a target for prevention and study, will be critical to reversing the epidemic, ...

0 comments

Please sign in to add a comment. Registration is free, and takes less than a minute. Read more

Click here to reset your password.
Sign in to get notified via email when new comments are made.