Benchmarks

Today we're going to talk about setting Benchmarks.

When we are designing a goal, it is crucial to know where we are starting from. We need to be able to track our progress in a measurable way.

There are three main ways to measure progress with weight loss

Body Mass Index (BMI) is one of the most commonly used measure of body composition.

What It Is & How To Measure

It is a simple calculation using your weight and height.

Most scales show that a healthy BMI is between 19.5 to 25.

BMI measure has some weaknesses. It doesn't take into consideration people who are athletic and work to build muscle. Muscle fibers are dense and heavier than the same mass of fat.

If you do a lot of strength or athletic training, you should pick a different measurement to use.

To determine your BMI, you can use this online calculator (click here).

This simple measurement provides a quick snapshot of your lifestyle-related disease risk.

What It Is & How To Measure

Take a measurement around your waist at the narrowest place and record this measurement.

Take a measurement around your waist at the widest level and record this measurement.

Divide your waist measurement by your hip measurement to arrive at your Waist-To-Hip Ratio

Compare your number to the chart. You can also click here to use an online calculator.

Perhaps the best tool for measuring progress. There are a variety of methods for measuring bodyfat. Pick the one that works best for you.

What it is & How To Measure

Track Your Nutrition & Health Data with cronometer.com

Body Fat Percentage is simply the total mass of fat divided by total body mass.

There are a variety of manual methods for calculating body fat that are free and simple to use.

To measure manually, try one of these online calculators. Pick one calculator and use it consistently.

The easiest method is to use an electronic scale or measuring device. A Withings Scale or a Body Fat Analyzer are two examples.

I know that was a lot of information and you are probably wondering which measurement I recommend.

I feel that Measuring Body Fat is the most reliable and useful measure that you can choose.

I've included an easy-to-use Measurement Tracker Worksheet that you can download and fill out. You can then plug these numbers into the online calculator I shared above and have an overall starting place.

I want to challenge you not to beat yourself up over where you find yourself today.

The goal of this process is to let go of what we knew in the past and begin moving forward. Work thorough this exercise and then push it from your mind. It is JUST a measure of where you are today.

Benchmarks

There are three main ways to measure progress with weight loss

I know that was a lot of information and you are probably wondering which measurement I recommend.

I want to challenge you not to beat yourself up over where you find yourself today.

We are going to get to work and change these numbers.

Now, download the Worksheet and get measuring!

There are three main ways to measure progress with weight loss

I know that was a lot of information and you are probably wondering which measurement I recommend.

I want to challenge you not to beat yourself up over where you find yourself today.

We are going to get to work and change these numbers.

Now, download the Worksheet and get measuring!

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