How Do You Measure Fat Loss

If you’re trying to lose some fat you’re probably measuring your progress one of two was: weight loss, or inches lost. Both of these measurement styles are crude and break down when you’re only trying to lose a few pounds of fat.

Doesn't always show you changes that are there

Most people will fluctuate up to 5 pounds per day in body weight due to water content, and food you’ve eaten. It’s not correct to say how much you weigh, it’s correct to suggest a range of weights you might be (given the last time you ate, how much you ate, and how much you’ve had to drink etc)

A 2-3 pound change in fat might not be measurable with daily measurements on the scale because of your daily weight range changes.

It might take a month or longer for that 2-3 pound change to really show through on the scale (when you’re weight range has become lower on both the high and low end)

Also inches lost around your waist will also become less obvious as you become leaner because of water/food moving through your intestines and some water retention due to eating.

Small changes in your waist measurement might not show when you’ve got minimal changes left to make.

It’s kinda like trying to measure a one centimeter change with a ruler that only goes as small as an inch (very difficult to do)

The point is as you get closer to your ideal weight/size it’ll be harder to measure changes because our body shape and weight is dynamic and fluctuates on a moment to moment basis.

The best way to measure is the mirror. Your eyes can pick up subtle changes in your look that a measuring take or the scale could never catch.

John

Posted by johnbarban in Fat Loss, Weight Loss

Tags: Fat Loss, Nutrition, Weight Loss |20 Comments

20 Responses to “How do You Measure Fat Loss?”

sule Says:
March 31st, 2010 at 11:51 am
hey john one quick questions.
i understand the point about weihing your self, but i have been the same weight now for about one month, surely i should have lost something? and i am keeping calories low and strength training. i log my calories and i am NOT going over 1500, surely if i want to loose weight i dont have to go even lower?how would i then mantain?
the mirror shows very small changes, but lifts have gone up
johnbarban Says:
March 31st, 2010 at 11:54 am
Sule,

the changes are going to be very small now…probably not measurable on a scale and only noticeable in the mirror. Probably need 6-8 weeks to really see and measure changes.

JB
Karmyn Says:
March 31st, 2010 at 1:39 pm
I find having pictures taken of myself monthly works best.
anthony Ramos Says:
March 31st, 2010 at 2:42 pm
while you still have belly fat, pant size is a great way, i’ve had to buy new jeans twice since Jan just doing low cal
Jennifer Says:
March 31st, 2010 at 3:38 pm
I use the tape measure, scale and my jeans. I seriously cannot go by looking in the mirror because even though I have lost many inches and 22 pounds, I have never been totally happy with what I have seen. There is always room for improvement. I sware I must have some mild form of body dismorphic disorder or something because I just don’t “see” my body the right way. I’ve gone down from a ladies size 12 to a 6 and I sometimes still see me as a 12. But it’s good to know ahead of time that when I do get smaller, the inches won’t be going down as fast.
James Says:
March 31st, 2010 at 4:04 pm
I totally agree with Karmyr and Jennifer. The mirror is flawed because you’re just too used to it, have psychological reasons to miss the changes (can be for good or bad). I think the camera works best, and I’ve been doing the monthly shots for a while. It gives you something comparative to look at, by looking at one next to the other.

That, plus the scale, plus the waist measurement seem to give me a good picture of what’s going on, as sometimes one of the measurements picks up something that the other two don’t.
Six Pack Abs Blog Says:
March 31st, 2010 at 4:18 pm
I agree completely, when you’re very close to your ideal weight and body fat percentage differences of a pound or two are only perceptible in the mirror. You do have to train yourself to know what to look for though, otherwise you could miss subtle warning signs or signs you’re doing well.

For me, the very first thing that happens when I gain weight is I develop “love handles” near my hips. This is the big danger sign I look for, and when I see this I know I have to lean up.

I also check the definition in my abs first thing in the morning. I know exactly how much I should have, so I can’t see clear definition between them like I normally do again I know I have to lean up.

This is the most accurate way for me…I can see body fat differences this way that would be completely imperceptible by any other means.

-Dan
johnbarban Says:
March 31st, 2010 at 4:28 pm
Dan,

Yeah that is exactly what I’m getting at here. And that is the point of training and diet etc…it’s not for a weight on a scale or a number on a tape measure, it’s for a look.

JB
Andrew Says:
March 31st, 2010 at 5:17 pm
This is why I’m a big fan of progress pictures. I look at myself in the mirror a few times per day, and after doing that every day, it’s hard to see the really subtle changes that the body goes through.

But, when you compare pictures in longer time spans, like 6 months or so, it gets easier to see the changes.
Shea Says:
March 31st, 2010 at 6:42 pm
a timely post for me, that’s for sure – like sule, i have also been logging less than 1500 calories/day for months now, but have been stuck at about the same weight (within a range, but always a higher range than it ‘should’ be given my ongoing calorie deficits) and measurements for the last couple of weeks. this is confusing mainly because up to this point i was losing 2+ pounds a week like clockwork.

i was anticipating a slowdown as i neared my adonis index golden ratio, but i expected i still had a little ways to go before this would happen. at 5’11″ my AI is 1.5 (shoulders: 51″, waist 34″), but at +/- 190 pounds (187-193) i figure i am still a good 15 lbs. above where i will need to be for my optimum measurements. unlike most people, my shoulders are already maintaining where they need to be so the main issue is getting my waist down to sub-32″. i do have good definition almost everywhere, including a (usually) visible 4-pack, so i have no plans to drastically change what got me this far, but i wonder if i need to change something.

i guess what makes me most nervous is that while i rationally understand the points you are making, i also know in the past i have been able to fool myself about my body weight and the way i looked. i had a very logical and believable story for why my weight was stuck for years at 245 pounds no matter how much exercise or cardio i did (and i was doing a lot), which made it much easier for me to excuse the way i looked, and so i guess i worry that i might be doing this to myself again at 190 pounds.

another concern i have is that my current state makes me question the whole BMR/maintenance level stuff because at the moment it seems that my maintenance level for 190 pounds is 1500 cals./day even though my BMR is supposedly 1800 cals, not including adding anything for lifestyle or exercise. this is confusing and frankly a little depressing as it is less than what my much smaller wife eats and especially when i was calculating my ultimate maintenance level for 175 pounds would be around 2000-2300 cals./day.

i guess if i have a question from all this, then, it is should i be doing anything different or just keep plugging along despite the lack of results? i am actually at the tail-end of my first 24+ hour fast in a while because i got pissed off and thought if 1500 calories a day isn’t low enough to stimulate changes then maybe 1300 calories (one fast/week) or even 1071 calories (two fasts/week) will be.

so while logically i assume this is momentary stasis on my continued downward trajectory, and that given enough time the laws of physics will continue to work in my favor (or, in other words, that in this regard i am not a precious snowflake), emotionally it is sometimes hard to remain impassive in the face of this stagnation.
Chris R Says:
March 31st, 2010 at 9:44 pm
Hey JB,

Is it normal for your waist to go up as much as an inch in a day? Even if eating light? IT seems all I have to do is eat a piece of toast w/ PB, or some cereal and my waist goes up by like an ince, immediately. Does anyone else get that? It’s almost like I feel myself instantly bloat. I suppose some foods cause it more than others and perhaps I need to start paying attention to which foods make it worse. Could I have a reaction/allergy to something?
Chris R Says:
March 31st, 2010 at 9:53 pm
Shea,

I’m having similar issues. I too am 5’11″ and I have come down to btwn 175 and 180lbs and my waist fluctuates from 32.5 – 33.5″. I’ve been stuck there for a couple of weeks now. I’ve found that I started to stagnate once I stopped meticulously recording my calories. I still track, but just not as closely. It was okay for the first couple of weeks, but I think slowly, almost sub-consciously, I started to eat more. I just find recording every calorie in an online journal is daunting and kind of defeats the purpose of ‘simplifying’. But, if thats what I need to do, then I will start recording again until I get to my ideal. I don’t think I will have to record beyond that, because I’m not gaining, just stagnating. Anyways, just my observations based on my experience. Maybe you’re just eating more than you think??
The Homebody Says:
March 31st, 2010 at 10:24 pm
Checking the mirror seems so much easier to monitor my weight, not to mention realistic. I’m throwing my scale out of the windo right this minute.
Shea Says:
March 31st, 2010 at 10:30 pm
hey chris,
its possible that i am eating more than i think, but i’m not sure how likely this could account for this stagnation as i even began padding my estimates with 200 calories of just “Food” to try and compensate for any ‘shadow’ eating and just the variability in calorie estimates. also, the lack of results made me even more meticulous in tracking as i wanted to tighten this down as much as i could. either way, it is difficult for me to imagine that enough calories (2000-7000 or so?) are sneaking by me to stall my losses to this extent.

realistically i suppose this is all just a natural part of cutting down. the unsolicited feedback i am getting tells me that i look great, and from what i can see i have nice size, definition, etc., and physics is physics, so it is just a matter of time. still, after having the fat drop off with some regularity for months at a time it is just disappointing to not see anything happen when i am so close to the end and am paying so much attention. i am really looking forward to getting out of so much calorie counting and into the maintenance stage at 1.618, and given my previous almost linear results i should be about 5-7 lbs./1″-1.5″ closer than i am right now. i expected this type of thing to happen at around 180 lbs., just not so early.

this just suggests to me that at some point as you get closer to the limit there are other processes going on than just calories in/calories out, though what these are i cannot imagine. still, calories in/out worked so well before and is simple enough to understand that it makes sense to me to stay the course for now. the only thing that gives me pause is that i had similar experiences with low-carb, where it worked like a gravy train with biscuit wheels for a while, and then suddenly stopped working.

if at the end of this month i am still stuck where i am, this will tell me a lot. given that i am now including ESE-style fasts that will drop me to around 1000 cals./day, if that doesn’t work then all i can say is i will assume we have entered the realm of magic, because Newton’s laws have for some reason been overridden…
Shea Says:
April 1st, 2010 at 12:51 am
hey chris,
thanks for speaking up. i just went for a nice run and then broke my fast with two pieces of Papa Murphy’s Chicken Bacon Artichoke Deelite pizza – which tasted awesome – and i’m feeling much more upbeat than i was a few hours ago.

ultimately what is happening now is just this moment. i have all the confidence that by following the game plan that got me here in time things will work out. my D-day is May 5th, so wherever i am by then is where i will be – and i am sure wherever that is will be right on or close enough. i think i am still going to keep the ESE up until then (what’s another month?), but with much less spite than before.

thanks again…
biggahboy Says:
April 1st, 2010 at 5:44 pm
@ Chris R,
yea i am experiencing the same thing, i fluctuate in waist measurement between 34.5″ – 33.5″. im also 5’11″ and weight 174lbs. im trying to get to 168lbs. so far im getting lean on my back, shoulders, legs and arms (like veins poppin on my shoulders), but i dont understand why my lower waist is not moving and its really frustrating. i have a visible 4 pack without flexing, but the 5 and 6 are not there. but this week i have resorted to a 2 times a week fast so im gonna give it afew weeks and see how it works for me. what have you tried to do different?
Shea Says:
April 1st, 2010 at 6:03 pm
biggah, et al.,
i am just now listening to the 3rd coaching call:

attendthisevent.com/?eventid=12150273

and JB talks about just this very kind of thing right at the beginning. it all makes a lot of sense, but it does bear noting that he concludes this section saying that for a couple of reasons you probably do need to go significantly lower than you think down the homestretch.

like you, i am also going back to 2 fasts/week for this last little bit, which will put me at around 1100 counted calories (or probably around 1300-1500 actual calories) per day, which sounds like what i/you/we need to be doing at this stage to get over that final hump…
biggahboy Says:
April 2nd, 2010 at 8:25 am
@ Shea
Thanks, ill check it out later on today.
Body weight changes equal body water changes | JohnBarban.com Says:
April 8th, 2010 at 12:54 pm
[...] loss and fat loss are almost always assumed to be the same thing. Bodybuilders assume muscle gaining will translate [...]
Weight loss progress and ongoing success Says:
July 7th, 2010 at 4:05 pm
[...] on a tape measure instead. It’s simple, effective and can measure in millimetres. However, John Barban wrote an excellent post about measuring weight loss, reminding people that as they get closer to [...]

How do You Measure Fat Loss?

20 Responses to “How do You Measure Fat Loss?”

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