Here’s All You Need to Know About Body Tape Measurements
People have found that periodic body tape measurements are more effective than traditional scales for tracking body composition changes. This is a great way to monitor your weight loss progress, as you can see how your body performs over time.
If you want to change your body composition by losing fat and gaining muscle, it’s also vital to learn how to tape measure your body correctly. In this article, we will explain the importance of body tape measuring and how to do it. We will give you several tips to consider before you start measuring yourself.
Why Is It Important to Track Body Tape Measurements?
When trying to fit into your clothes better, a tape measure may be the best tool for the job. This method can confirm what you see in the mirror or show you hidden progress that you may not otherwise be aware of.
Additionally, with body tape measurements, you can:
Track Your Progress Over Time
Keeping track of your progress over months or even years is one of the most rewarding parts of making healthy lifestyle changes. You can keep a health journal and record all changes over time. This process motivates you, lets you know how you're doing, helps you set goals, and helps you figure out what works (and doesn't) for you.
Monitor Muscle Development
When strength training, body tape measurements can help you identify which muscle groups are growing and those that need attention and to be targeted differently.
Compare With Other Metrics
You can compare your body tape measurements with other health and fitness data, such as diet, blood sugar, and even the numbers on the scales. Another factor to consider is the way your clothes fit you. If you feel lighter and clothes fit you better, you are on the right track. Comparing all the metrics and aspects will help you understand exactly how your lifestyle choices affect your body composition.
Body Tape Measuring vs. Scales
The scale is probably the easiest and most accessible way to track weight loss and monitor your progress. However, evaluating your efforts solely by the scale can be a big mistake. The main problem is that the scale can lie to you, and it doesn’t tell the whole story about your weight.
Scales measure everything from the water and food you consume daily to bones, muscles, organs, and fat. As a result, you can't differentiate between what you're gaining (it could merely be water) and what you're losing (which can also be water).
There are many reasons why your weight may change daily besides what you're doing to lose it. Other factors that affect your weight include the time of day you measure yourself or the monthly cycle (for women).
On top of that, a traditional scale measures your entire weight, not your body composition. You may notice a difference in the way you look if you lose fat and gain muscle, but the traditional scale might not reflect that.
Therefore, fitness body measurements can show you the bigger picture, boost your confidence, and help you understand how your body composition is progressing in these scenarios.
How and Where to Tape Measure Your Body Properly
If you are wondering how to measure body with tape, the process is super simple. Before you start, you must wear fitted or no clothing at all. You should also stand tall with your feet together and relax without sucking in your belly. Also, you can use different tape measures, but the simple cloth measuring tape will suffice.
This is where to measure body parts:
- Bust/chest — Put your feet together and keep your torso straight but relaxed. Ensure the tape measure is aligned with the nipple and measure under the arm and side of the rib cage.
- Arms/biceps — Place the measuring tape around the thickest part of the upper arm's bicep muscle and keep the arm relaxed.
- Waist — Wrap the measuring tape around the narrowest part of the torso. Don't let the tape dig into your skin. Make sure it's straight all around and sits flat on your skin.
- Hips — This can also be called a bum measurement, as it measures the widest part of the body. Stand sideways and look at yourself in the mirror. Ensure the tape measure is parallel to the floor and covers both sides of your hips.
- Calves — In a seated position, measure the midpoint on the calf. It’s halfway between the ankle and the knee.
- Thighs — While standing, measure below the bum at the widest point of the upper leg. Measure where the two ends overlap.
Other Things to Take Into Consideration
Before you take a tape measure to measure body parts, you must consider several things.
Consider Different Body Types
You should not compare your measurements with other peoples’ tape measurements because we all have different bodies, and what’s normal for you may not be for someone else. You must also know that there are three body types — ectomorph, endomorph, and mesomorph. Knowing your body type is helpful, as it tells you where your body is most likely to store fat.
Nevertheless, our bodies change over the years, and this change largely depends on our lifestyle. So, it’s vital to know your body type before you tape measure it.
Don’t Tape Measure Your Body Daily
There’s no point in tape-measuring your body every day, mainly because weight loss goals don’t happen overnight. You should measure it on the first day and then after several weeks. Once you meet your fitness goal, you can measure yourself once a month to stay in the loop with your body composition.
Measure the Same Spot Each Time
Measuring the same spot every time is the only way to see a difference and monitor your progress. Locate the same spot on your belly, arms, or thighs, and put the measuring tape on it. The correct way is to start by measuring from the place with the highest fat accumulation. Remember that adjusting the tape slightly looser or tighter than before probably won’t produce accurate results.
Measure Several Body Parts Every Time
Don’t only stick to one body part since fat isn’t stored in one area. Because each body part sheds pounds and tones up at a different rate, measuring only one area might discourage you. Therefore, it is advisable to keep a record of your measurements and compare them after a set interval of time. By doing this, you can quickly determine which part of your body has lost fat.
Don’t Compare Yourself To Others
It's not unusual for people to set unrealistic goals for themselves based on the experiences of others, whether they're friends or strangers on Instagram. You may find it hard to stick to a diet and exercise plan if your system reacts differently to dieting and exercise based on your current weight, weight loss history, and other lifestyle factors.
Keep your health goals, weight, measurements, and BMI in perspective, but don't compare them with others. Instead, keep yourself in the forefront of your mind and focus on how you feel.
Keep Track of Your Food Intake
The amount and timing of your food consumption can undoubtedly influence your weight. Thus, create a balanced meal plan that includes protein-rich and whole-grain food. Don’t stop eating carbohydrates; just lower your intake.
Conclusion
Tracking your exercise, nutrition, and weight progress through tape measurements can be an effective way to achieve your fitness goals. Additionally, it can be reassuring to see the results of your efforts and get a better understanding of what your body is going through.
In addition, you may find it helpful to speak with a doctor or healthcare provider about your fitness goals, especially if you are overweight or suffer from a medical condition.
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