How to Take Your Measurements… the Right Way

It’s been ingrained in us to rely on the scale to measure our weight loss progress. But it can be so discouraging when you put in the work to eat healthy and exercise, if the scale doesn’t seem to budge—I mean, how rude! The good news is, the scale isn’t the end all, be all when it comes to gauging your progress, as it doesn’t take in to account muscle verses fat mass, or water retention. As you exercise, you gain muscle mass, which can be much more dense than fat and therefore, take up less space. This means you could be dropping inches even if you aren’t necessarily dropping pounds.

So while it’s thrilling to see the scale go down week after week, taking proper body measurements allows you a clear and accurate status snapshot you won’t necessarily get from stepping on the scale. Use the guide below, along with a pliable measuring tape, to record your measurements. Check in on your progress biweekly or monthly to really reap the rewards of a healthy slim-down.

Bust: Measure the circumference at the height of the nipple.

Chest: Measure the circumference directly below breasts or pectoral muscles.

Waist: Take measurements at the narrowest part of your waist, about a half-inch above your belly button, where your waist naturally bends from side to side.

Abdominal: Measure at the belly button.

Hips: Measure the distance around the widest point of your hips and buttocks.

Thighs: Take measurements of each thigh at the largest part, typically six inches above your knee.

Calves: Measure each calve at the widest point.

Arms: Measure each arm at the bicep, usually four inches above the elbow.

Here are some measurement-taking tips:

• Keep tape parallel to the floor when taking all measurements.
• Have a buddy take the measurements for better accuracy.
• If measuring yourself, use a mirror to keep track of tape level.