How to best measure progress

2fastasleep

I have purchased some scales in preparation to lose flab. The scales do mass, as well as fat, water, & muscle %.
I was previously thinking of losing x pounds.
But does it make more sense to track in terms of % fat instead?
Or do you lose equivalent amounts of all body tissue types (keeping percentages the same?)

seska422

Scales aren't an accurate way to measure body fat %. Pounds lost is a more accurate measure but that also suffers from variable water retention.

When weight is lost, it's mostly fat over the long term. Your body fat % will go down over time because a lower percentage of your body will be fat as you lose weight.

middlehaitch

The fat % on the scale is not reliable for actual numbers, but is good for tracking a downward trend. I enjoyed watching it go from 30-20. That being said I am not 20% more like 24. But I do know it has gone down, a lot!

Use your weight, measurements, and photos, as well as the BF% estimate.

Use the scale in the am, naked, after using the toilet. Same circumstances every day.

Photos are great for seeing minute changes that aren't noticeable in the mirror, and give you a real sense of accomplishment seeing where you came from when you reach your goal weight.

The percentage of loss is not even between fat and muscle, you lose a greater percentage of fat. Weight lifting will help you retain more muscle as you lose.

Cheers, h.

2fastasleep

Cool, thanks guys. That's worrying if fat is understated. I'm @ the top end of normal for both so must be overfat in reality (and muscly?). Bought 15kg worth of weights today but walking them home was enough for starters!
Will keep an eye on both figures then n take pics too.
Well done on your progress h, 1/3 off fat is great achievement.

UG77

I don't worry that much about my weight. Don't get me wrong, I rejoice as the number shrinks but I pay more attention to my improving blood pressure and lower resting and peak heart rates. To me my resting heart rate is really what lets me know that what I am doing is working.

If that's not enough for you, measure your success in how you feel and how your clothes start to fit you differently. But don't obsess over a number, because at some point that number is going to let you down.

SideSteel

I would find numerous ways to measure progress.

For most people, motivation is going to be impacted by feedback.

If you get positive feedback, it's more likely that you will remain motivated.

If you get negative feedback, it's possible that this may diminish your motivation.

Keeping multiple metrics provides you with additional opportunities for feedback.

The scale, how clothing fits, photographs, circumference measurements, athletic performance, how you feel, how you look, peer support, you could keep a habit tracker or a journal, your sleep quality and duration, etc


All of these can be important to different people depending on the goals and circumstances.

But I would absolutely use multiple metrics, and I would not exclusively use metrics that only pertain to Weight loss.

spzjlb

SideSteel wrote: »

I would find numerous ways to measure progress.

For most people, motivation is going to be impacted by feedback.

If you get positive feedback, it's more likely that you will remain motivated.

If you get negative feedback, it's possible that this may diminish your motivation.

Keeping multiple metrics provides you with additional opportunities for feedback.

The scale, how clothing fits, photographs, circumference measurements, athletic performance, how you feel, how you look, peer support, you could keep a habit tracker or a journal, your sleep quality and duration, etc


All of these can be important to different people depending on the goals and circumstances.

But I would absolutely use multiple metrics, and I would not exclusively use metrics that only pertain to Weight loss.

I cannot agree more. I only used the scale and am regretful. I've lost 30+ lbs and am trying to maintain, but the scale alone can make you crazy with fluctuations due to water weight. Especially if you are just starting, you need all the encouraging metrics that you can possibly use to keep motivated. Good luck!

lorrpb

Use scales, tape measure, and progress photos. Also measure fitness progress if you're working out.

Erik8484

2fastasleep wrote: »

Cool, thanks guys. That's worrying if fat is understated. I'm @ the top end of normal for both so must be overfat in reality (and muscly?). Bought 15kg worth of weights today but walking them home was enough for starters!
Will keep an eye on both figures then n take pics too.
Well done on your progress h, 1/3 off fat is great achievement.

The bf% might be under or overstated, depending on the scale and the person. The misstatement can't be predicted (direction or amount), thats what makes it unreliable! So you might not be "overfat" also, don't necessarily rely on it for the bf% trend over time, bf scales can be unreliable there too.

2fastasleep

Thank you all for the helpful tips. And best of luck getting where you're going. Cheers!