Step 4 – How to Lose Weight | Measuring Current Weight, Height and Calculating Other Metrics

In the previous posts, we learnt our initial kid steps in starting a weight loss journey.. In the last post, I told you to do a SWOT analysis and make sure that you have more probability to lose weight.. Once having a strong foresight of strength and opportunities, you should proceed to measuring your weight  and height.. You should also note down your medical conditions.. You should set goals to reach a normal body weight, normal body fat and waist to hip ratio..

Measuring Height and Weight

Use a standard measuring tap to measure your height.. Use a standard weighing machine to measure your weight.. My suggestion is to buy a good weighing machine.. As you need to keep a track of your records, it is always good to spend a few bug on weighing machines.. You should measure your weight in early morning after finishing your rest room routines.. You should be on empty stomach, when you measure your weight.. Throughout your weight loss journey, you should measure your weight in this way.. Women should not weight during the last 10 days of their cycle.. It may show a few pounds extra because of water retention.. It is a good practice to weight based on the above said tips.. This way can show you a more appropriate weight.. And another important thing to measure is the body measurements.. Chest, Hips, Waist and Forearms should be measured for analyzing other health related metrics.. 

Calculating BMI, BMR, Body Fat, Waist to Hip Ratio

You have more and more tools found in internet to calculate your Body Mass Index.. I have given some of the links. You could use this if you wish.. There are a number of android applications available and you can just install any one to track your records..

Bone Density and Frame Size

In addition to BMI and you need to consider your frame size and bone density while deciding how much weight to lose.. There are three types of frame, small, medium and large.. Medium frame can bear 5% of extra weight.. Large frame can bear up to 10% of extra weight.. In same way your bone density can also bear upto 5% and 10% of  extra weight.. This is the reason why some people who appear very normal would come under overweight category sometimes.. If you are one such fellow, you need to make a few adjustments.. Click this link to read more about this..

Analyzing the Results

Body Mass Index or BMI
Results Adults
Underweight Below 18.5
Normal 18.5 to 24.9
Overweight 25 to 29.9
Obese Above 30
Basal Metabolic Rate or BMR
It is the calories your body will burn even without doing any work.. 
Body Fat Reference Chart
Risk Level Men Women
No Risk 14-17% 21-24%
Medium 18-25% 25-31%
High 25%+ 32%+

Waist to Hip Ratio Chart
Risk Level Men Women
Low less than 0.96 less than 0.81
Medium less than 1.1 less than 0.86
High Above 1.0 Above 0.85

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