3

votes

What body measurements to track?

Answered on August 19, 2014
Created June 16, 2011 at 11:53 PM

I'm just starting paleo, and I'd like to keep track of body measurements (such as waist, hip, etc.) as I go along to see what changes. I'm just not sure which measurements to take? Ideally, things I can measure myself at home. Is there a suggested list anywhere?

667f6c030b0245d71d8ef50c72b097dc

(15976)

on June 18, 2011
at 02:35 AM

Measurements are fine but I'd add using a mirror with a camera. Take a shot every week or so. Make sure you use the exact same lighting.

1568416ef28477d1fa29046218d83ddd

(6235)

on June 17, 2011
at 06:00 PM

You are welcome, one of the things I love is that it makes it hard to compare my loss with anyone else because the only internal reference is to me :)

Cbb1134f8e93067d1271c97bb2e15ef6

on June 17, 2011
at 04:11 AM

+1 for cool idea and teaching me something new! Thanks!

1568416ef28477d1fa29046218d83ddd

(6235)

on June 17, 2011
at 12:48 AM

I like that it can be seen, the creeping redness feels more like something to me than numbers so I use this instead

0dbd7154d909b97fe774d1655754f195

(16131)

on June 17, 2011
at 12:34 AM

No numbers? I like that!

0dbd7154d909b97fe774d1655754f195

(16131)

on June 17, 2011
at 12:31 AM

Yes, under measurements it recommends areas to measure along with a diagram and automatically calculates weight to hip ratio etc. There's a lot there,

1bd4ea62097aa99c8cbef8aa5d02db77

(448)

on June 17, 2011
at 12:28 AM

Thanks! Does it give suggestions on what measurements to track?

1bd4ea62097aa99c8cbef8aa5d02db77

(448)

on June 17, 2011
at 12:12 AM

I was thinking more along the lines of"waist, upper arm, etc. A number of the success stories I've read lately had people that tracked a number of measurements like that and it looked like a great project.

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11 Answers

best answer

2
345000db1cc301a64bc3814197e2f116

on June 17, 2011
at 02:58 AM

I keep an excel spreadsheet with the following measurements:

  • Date
  • Weight
  • Bodyfat(%)
  • Waist
  • Hip
  • Thigh(dominant)
  • Neck

These are I believe the same metrics used to P90X to track your progress (I could be wrong). You should measure both waist and hips because depending on your body shape you could be losing more in one place verses the other. Same deal with your thigh.

As for your neck, measurements should increase over time as your gain more muscle.

10
1568416ef28477d1fa29046218d83ddd

(6235)

on June 17, 2011
at 12:31 AM

I use a waist ribbon, it was cut to the size of my waist when I started and I color it in for the loss. Making it tangible pleases me.

Cbb1134f8e93067d1271c97bb2e15ef6

on June 17, 2011
at 04:11 AM

+1 for cool idea and teaching me something new! Thanks!

1568416ef28477d1fa29046218d83ddd

(6235)

on June 17, 2011
at 12:48 AM

I like that it can be seen, the creeping redness feels more like something to me than numbers so I use this instead

1568416ef28477d1fa29046218d83ddd

(6235)

on June 17, 2011
at 06:00 PM

You are welcome, one of the things I love is that it makes it hard to compare my loss with anyone else because the only internal reference is to me :)

0dbd7154d909b97fe774d1655754f195

(16131)

on June 17, 2011
at 12:34 AM

No numbers? I like that!

1
F040035b2008ec80b205481afbd39ad4

on June 17, 2011
at 03:55 PM

The single most important measure I use is 'the ability to fast 16-24hrs and still do intense exercise at the end of it'. This indicates a healthy metabolism (metabolic flexibility).

In my pre-paleo days I used to get ravenous between my midday and evening meal. I would have hunger shakes as I prepared the evening meal and be gorging on toast/nuts/fruit whilst preparing the main meal. This, despite being an eater of complex carbs/healthy whole grains with their 'slow release of energy'!

After going paleo, now I just don't get hunger shakes and can complete the measure above. (Actually I think maybe a month or so ago I got a mild hunger shake after racing off on a hard 15 mile bike ride over some hilly terrain - something I did out of the blue with no prior preparation - but no where near as bad as in my pre-paleo days).

I think 'Paleo' is more about metabolic health rather than a number.

1
Cbb1134f8e93067d1271c97bb2e15ef6

on June 17, 2011
at 02:42 AM

I don't know what you should measure, but I measure thighs, hips, abdomen, waist , upper arms and chest. And I do it relatively infrequently as I pretty much stay off scales - max weighing is X1/month - and away from measurements as any regular thing. For me it encourages a view of what i am doing as short term goal oriented. I need to live and view what i am doing as long-term "forever." I also make myself be patient in this way. It encourages a headset for me of " this is what I do, this is how I live." I also believe that if I search out good info and do the right stuff, it will work. And it does. First measurements after getting back to consistent strength/resistance interval training was done 7 months post beginning. Lots of inches off and the most came off abdomen - 3.5!

I know others who feel that measuring everything frequently is how it works best for them.

I don't count calories or macronutirents either. It doesn't work for my temperment and is crazy making and unhealthy for me.

I am just sharing my experience.

1
6b8e74dd6bf3bfbe68310b5265b2eb1a

(364)

on June 17, 2011
at 01:57 AM

I try to touch my thumb and "bird finger" around my wrist. I haven't be able to do that in 6 years. But dammit I'm close. From over a 1/4 inch down to a sliver.

1
Cdcab937880fc97c92e3779eb1ab9b4e

on June 17, 2011
at 12:48 AM

Neck, chest (breast area), upper mid arm, waist, hips, upper mid thigh are all good measurements points. just do one side of your body for arm and thigh, no need to do both. Say just right side only.

1
D72e9d21977363ea1850fa00555f151a

on June 17, 2011
at 12:01 AM

How you look, feel and perform (at the gym)? I'd toss away your scale. Take a picture, front, R-side, L-side, back. Then look at it in about 4 weeks and compare =).

1bd4ea62097aa99c8cbef8aa5d02db77

(448)

on June 17, 2011
at 12:12 AM

I was thinking more along the lines of"waist, upper arm, etc. A number of the success stories I've read lately had people that tracked a number of measurements like that and it looked like a great project.

0
072fd69647b0e765bb4b11532569f16d

(3717)

on June 18, 2011
at 02:20 AM

I let my pants waste do the measuring for me.

0
Fa361df4b3f2d5aa13aa6a73dbf8d88b

(152)

on June 17, 2011
at 02:32 PM

I keep it simple. I measure my waist in two different areas: around my natural waist and around my belly button. I also measure my hips.

I think measuring the waist is key because excess weight around the abdomen is a key indicator of health (or lack of health).

0dbd7154d909b97fe774d1655754f195

(16131)

on June 17, 2011
at 12:31 AM

Yes, under measurements it recommends areas to measure along with a diagram and automatically calculates weight to hip ratio etc. There's a lot there,

1bd4ea62097aa99c8cbef8aa5d02db77

(448)

on June 17, 2011
at 12:28 AM

Thanks! Does it give suggestions on what measurements to track?

0
Ed71ab1c75c6a9bd217a599db0a3e117

(25477)

on June 17, 2011
at 12:13 AM

Im a big fan of a Dexa scan with body fat percentage at the start of a program. It tells you a lot as time elapses. I also like VO2 max testing.

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