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National Healthy Weight Week 2023

What is a healthy weight for me?

When it comes to weight loss, there are several ways that you can monitor and measure your progress:

Circumference Measurements: can show changes is specific areas (but remember- there is no thing such as spot reducing)! These measurements are most accurate if you use the same measuring tape & if you consistently have the same person taking your measurements. Your body temperature and hydration also can effect these measurements, so it is best to take them before working out.

Your clothing size: I always feel like one of the most satisfying determinants of progress is the change in your clothing size! Granted, be aware that even this has its faults- if you are relying on using clothes remember they can shrink or get worn out and stretch & give you faulty sense of change in your body.

The scale (weight): is a quick and easy way to track progress but has a few downsides. (1) you are not able to determine if you are losing body fat or muscle mass. (2) in order to track your changes well, you need to be consistent in your measurements (same scale, same time of day, clothing, etc). The best way to take an accurate weight is first thing in the morning after you have gone to the bathroom, but before you eat or drink anything.

BMI (Body Mass Index): is a your weight (kg) / height (cm2). According to the CDC it can screen for weight categories that may lead to health problems. The downside to this method is that it doesn’t actually account for body fat or a persons frame.

Body Fat: can be measured by a scale or hand held device, calipers, or in a lab (underwater weighing). Factors that may effect the accuracy include hydration, body temperature, scale or calipers, etc. If you are having someone take your measurements with calipers, you will want to make sure that you have the same person consistently take them to decrease human error

If you are looking for some guidance or programming, contact me at my email here & set up a consultation!

1. CDC. "BODY MASS INDEX (BMI)". Centers for Disease Control and Prevention. Jun 03, 2022.

2. Liguori, Gary. (Apr 16, 2021). ACSM's Guidelines for Exercise Testing and Prescription (11th ed. pp 72-74). LWW.

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