There are a few things to keep in mind when taking body measurements. First, wear the same or similar fitted clothing each time you take measurements. Next, stand with your feet together and body relaxed for all the measurements.
It’s a great idea to take your measurements first thing in the morning before eating or drinking anything. Every time you retake your measurements, take them at the same time, under the same circumstances so you can trust the results.
Be sure to use a flexible, inelastic tape measure. To measure waist and hip circumference correctly, you should use a flexible tape measure that is not elastic (i.e., the tape measure should not stretch when you are taking your measurements). Remember, you should also remove any bulky clothing that can add padding around the abdomen or hip.
For all measurements, pull the tape measure so that it sits on the surface of the skin, but doesn’t compress the skin.
Stand up to get an accurate waist measurement. Then, wrap the tape measure around the widest part of your stomach, across your belly button. The tape measure should rest gently on your skin. Once the tape measure is positioned correctly, breathe in gently and then take the measurement on the exhale.
This is the widest part of your glute. Try looking in a mirror while standing sideways. Make sure the tape is parallel to the floor.
The number on the scale does not singularly dictate one’s overall health, although it’s still important to periodically monitor our vitals and keep track of any major changes. The scale measures everything, every sip of water, every bite of food, your bones, muscles, organs, fat.
When your weekly weigh-in rolls around, don’t hop on the scale after drinking a bottle of water or eating a meal. For the most accurate weight, weigh yourself first thing in the morning at the same time each week.
If you need a scale, we like the the RENPHO Smart Body Fat Scale which calculates 13 body composition metrics, including weight, body fat percentage, BMI, water percentage, fat-free body weight, skeletal muscle, muscle mass, bone mass, visceral fat, subcutaneous fat, protein, basal metabolism, and body age.
Take your measurement two or three times to make sure you get a consistent result. Holding the tape too tight so that it digs into your flesh or holding it too loosely so that it droops will cause you to get an incorrect result. And remember to weigh yourself in the morning at the same time every week.