The scale is not an effective way outcome measure for those seeking to transform their body.
On a weekly basis, clients seeking weight loss are having "a-ha" moments when they see inches upon inches dropping off, while the scale stays the same and switch their outcome measures from simply weight loss to body composition changes.
I use the weight on the scale, weekly pictures + 10 different quantitative data points with my clients to understand their adaptation to their custom macros plan each week.
The more data points, the more information you will have about how your body is changing and the better you can do to make adjustments.
When measuring, it's important to have a consistent measuring method in place, so that you are as accurate as possible.
1. Have someone else do the measurements for you.
2. Make sure you have a landmark on the body to use - like the belly button or 2" below the belly button. Measuring the quads can be trickier. I recommend the middle of the muscle belly, and knowing how far that is from the top of the knee cap when standing
3. Make sure you are wearing similar clothing.
4. Take your measurements at the same time of the day when you do it each week.
I recommend tracking these points if your goal is weight loss
I recommend these points if you're tracking for muscle gain:
- Dr. Alli
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