We have seen countless transformation pictures – before and after photos – and let’s agree that most of us want a similar result. But, we often ignore the fact that all such weight loss achievers always keep a track of their progress, which eventually help them get the desired results.
Thus, if you want to lose weight successfully and want to motivate yourself from time to time, you better start to track the positive changes in your body during your weight loss journey. Earlier, it was quite difficult to track one’s progress, but with the development advanced techniques and easy availability of effective methods, it is quite simple nowadays.
If you keep a track of your progress, you get a realistic picture of your current situation. As a result, you always have the chance to make the necessary changes in your regimen and implement them whenever required. Moreover, keeping an eye on your progress also gives you the confidence and motivation you may require in the long run.
The sheer realization that your tireless efforts are actually paying off can make a huge difference. Not only intense workout sessions, but rest days and genuine enjoyment are also equally important to achieve your fitness goals. Tracking your weight loss progress also allow you to do that.
Let’s talk about different ways or weight loss trackers that can help you can track your advancement. You can also decide which method suitable for you.
1. Weighing Scale
This method is very simple and easily accessible. As almost every house has a weighing scale, it is considered as one of the most convenient ways of seeing how much weight you have gained or lost. If you not satisfied with the result and further want to reduce your weight, daily monitoring could be beneficial.
2. Take Pictures
Even if you are making tireless efforts to lose weight, do not expect the result overnight. It is a slow process and take some time. Human eye cannot observe the little difference you are making with each passing day. However, that doesn’t mean that you are not improving. Thus, you should take your pictures from time to time. It can be very helpful to keep you motivated.
3. Mirror
It is perhaps the most economical and accessible weight loss tracker. A person just needs to look into the mirror to track the progress without any calculations. You are absolutely aware of what kind of body you want, and you can see whether you have reached anywhere near your fitness goal.
4. Take Measurements
Taking measurement is also an effective way to track your progress related to weight loss as well as body building. For instance, the measurement of your bicep is 10 inches and after a few weeks of intense workout, it becomes 12 inches. This would really motivate you to achieve your muscle building goal. Measuring your belly fat and reducing it can be the most challenging aspect of your weight loss regimen.
5. Body Mass Index (BMI)
Another efficacious way to monitor your weight loss progress is BMI. It is very easy to calculate and all you need is to measure your height and weight. Several BMI calculators and charts are available online to that can determine your BMI in the blink of an eye.
Table
| Category | BMI Range |
| Under Weight | Less than 18.5 |
| Severe thinness | Less than 16.00 |
| Moderate thinness | 16.00 to 16.99 |
| Mild thinness | 17.00 to 18.49 |
| Normal Range | 18.5 to 24.99 |
| Overweight | More than 25.00 |
| Pre-Obese | 25.00 to 29.99 |
| Obese | More than 30.00 |
| Obese class 1 | 30.00 to 34.99 |
| Obese class 2 | 35.00 to 39.99 |
| Obese class 3 | More than 40.00 |
6. Skinfold Measurement
Though it is not that easy to measure the subcutaneous fat (fat under the skin), with the help of a body fat caliper, it is very much achievable. The device measures the thickness of the skinfold from various areas of the body. After that, an equation can be used to determine the body-fat percentage. The calipers are quite affordable and usually last a lifetime.
7. Hydrostatic Weighing
Hydrostatic weighing calculates the weight by comparing the normal body weight of the subject to the bodyweight when the subject is completely submerged under water. These two results are then used to calculate a person’s percentage of body fat.
This method is based on Archimedes Principle, according to which, the volume of an object is equivalent to the object’s loss of weight in water. The reason behind this loss is that bones and muscles are denser than water while fat tissues are comparatively less dense. This means, a person, who weighs less under water, has more body fat.
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8. DXA Scan
Dual-energy X-ray absorptiometry (DXA, previously known as DEXA) is considered as an accurate way for measuring body composition – bone density and fat. With a 2 to 3 % margin of error, this method is extremely accurate and thus, quite helpful to monitor your weight loss progress. Unlike hydrostatic weighing procedure, where a person needs to submerge; with DXA, you simply need to lie down on a table for just a couple of minutes. This procedure is quite fast. To scan the entire body, it takes around 10 to 20 minutes only.
9. Bioelectrical Impedance
Bioelectrical impedance device works on a very simple mechanism. It sends small electrical impulses within the body and then, calculate how rapidly those impulses return. As lean tissue sends electrical impulses faster than fatty tissue, a quicker response time indicates a slim physique. As bioelectrical impedance is quite affordable, it can often be found in several gyms. No assistance is required to use this device since it is quite user friendly. It is capable to give you the result in a matter of seconds.
10. Fitness Tracker
We all know that fitness trackers are becoming more and more popular these days. The main reason behind its popularity is its multi-tasking capability; from measuring calories and counting steps to analyzing sleep quality and consumption of caffeine. At a reasonable cost, a fitness tracker can be an excellent motivator, helping you stick with your fitness regimen and accomplish the goals you have set. There are several fitness trackers that also keep an eye on your sleep. The duration of sleep and its quality can affect your workout recovery and overall fitness; hence, its monitoring is crucial.
11. ShapeScale
Another useful device to track your progress is ShapeScale. In this device, a robotic sensor rotates around your body once you set on it. With the help of 3D depth-sensor technology, the scale captures the body shape at a very high resolution to create a photorealistic 3D model. The entire body scan takes less than a minute and can be taken at home without any help. A heat map facilitates you to visualize those exact areas, where you are losing fat and gaining muscles.
