The following is a guide to take body measurements at the beginning of the program and every week thereafter.
We will be measuring the following:
- Your Weight
- Your Waist Size
- Your BMI
- Waist-to-Height Ratio
- Your Blood Pressure
- Body Measurements – Neck, Arms, Hips & Thighs
Your Weight
When you weigh yourself, you will want to keep all of the variables as consistent as possible. That means you will measure your weight at approximately the same time, in the same place, with the same machine, wearing the same thing. This way we eliminate external factors that may affect the reading.
It’s recommended to weigh yourself first thing in the morning after you have used the bathroom, preferably with no clothes, or with only underwear on. Record your weight in your journal with the date and time.
Calculate Your Body Mass Index
https://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/english_bmi_calculator/bmi_calculator.html
Waist Size
To take your waist measurement, find the narrowest part of your waist, usually located above your belly button and below your rib cage. Wrap a measuring tape snugly around this area without pulling it too tight or letting it sag. Ensure the tape is parallel to the floor and take the measurement without holding your breath. Record the measurement in inches or centimeters to track changes over time accurately.
Calculate your Waist-to-Height Ratio
To calculate your Waist-to-Height Ratio, first measure your waist circumference at its narrowest point, typically above your belly button. Then measure your height without shoes. Divide your waist measurement by your height measurement. For example, if your waist is 30 inches and your height is 60 inches (5 feet), your Waist-to-Height Ratio would be 0.5. This ratio helps assess abdominal obesity and overall health risk. To calculate, go here: https://www.omnicalculator.com/health/waist-hip-ratio
Blood Pressure
To measure your blood pressure, sit comfortably with your back supported and feet flat on the floor. Rest your arm on a flat surface, such as a table, with your palm facing upward. Place the cuff of a blood pressure monitor snugly around your upper arm, just above the elbow. Ensure the cuff is positioned at heart level. Press the start button on the monitor to inflate the cuff. Once the machine completes your blood pressure reading, record the measurement in your journal, keeping sure to time and date it.
Body Measurements
We will then measure several key areas of the body that you will monitor over the course of the program.
Neck
To measure your neck circumference, stand or sit up straight with your shoulders relaxed. Position the measuring tape around the base of your neck, just below your Adam’s apple. Ensure the tape is snug but not too tight, and avoid tilting your head forward or backward. Record the measurement in inches or centimeters, and use it for clothing sizing or health assessments.
Arms
To measure your arms, use a flexible measuring tape. Position your arm comfortably at your side, and wrap the tape around the fullest part of your upper arm, typically around the bicep. Ensure the tape is snug but not too tight, and measure without flexing your muscles. Record the measurement in inches or centimeters for tracking changes over time.
Hips
To measure your hips, wrap a flexible measuring tape around the widest part of your buttocks and hips while standing. Ensure the tape is parallel to the ground and snug but not tight. Record the measurement in inches or centimeters for tracking changes over time.
Thighs
To measure your thighs, use a flexible measuring tape and wrap it around the fullest part of your thigh while standing. Ensure the tape is snug but not tight, and measure without flexing your muscles. Record the measurement in inches or centimeters for tracking changes over time.