Your Weight Loss and Body Measurement Tracker

Even if you’ve decided to put the scale away for a while, you’ll want to get your starting weight and measurements, and body fat %, if possible. You can do this at the gym with a personal trainer or with a body fat caliper at home. (A caliper is available for a nominal price on If you can’t do this measurement, don’t worry about it.

The important thing is to not obsess over the number on the scale and do not weigh yourself more than once a week! Don’t worry about where you’re starting. You may not like where you are right now, but the only thing that matters is the direction you’re going. That’s where you want your focus. Sound good?

As you implement new habits, there may be weeks where there are no changes on the scale but you may see changes in measurements or how your clothes are fitting, which is exciting! This is change and the scale is not always the best indicator of progress.

You’ll want to take measurements of the following areas:

  • Biceps
  • Thighs
  • Waist
  • Bust / Chest
  • Hips

How to Take Your Body Measurements

Use a cloth or plastic tape measure rather that a metal one.

When taking measurements, ensure that the tape measure is level around your body and parallel to the floor

The measuring tape should not be pulled too tight or sit too loose when taking measurements - keep tape close to your skin without depressing it.

The measurements should be taken against bare skin as clothing may give a false reading or otherwise skew your measurements.

For a complete picture of your progress, we recommend measuring yourself in 11 different places.

For a quicker approach you can simply measure your chest, waist and hips, and include either lower or upper body measurements – depending on your problem area (e.g. thighs, arms).

  • Biceps: Measure above your elbows – around fullest part
  • Thighs: Measure around fullest part of upper leg while standing
  • Waist: Measure at its narrowest point width-wise, usually just above the navel
  • Bust / Chest: Measure all the way around your bust and back on the line of your nipples
  • Hips: Measure around the widest part of the hipbones