It is highly likely that after following a healthy diet pattern and a regular exercise regimen you may not see a fall in the numbers projected on your weighing scale. Don’t get disheartened though! There also exists another way to judge if your current diet and exercise is working or not! It’s really that simple; take your body measurements. Here’s how you should take your body measurements.
Arm: Fold your hand at a right angle. Locate and measure the length between the end of your shoulder blade (Acromion process) and the beginning of your elbow joint (Olecranon Process). At the midpoint of this length, measure the circumference of your arm.
Chest: Measure the circumference around your chest at its widest point. Men should locate the highest point of the armpit and then go down 4” below it to measure. Women should measure along the nipple line.
Waist: Identify the ileac crest (the pelvic bone protruding on either side). Measure 1” above the ileac crest and take the measurement of its circumference. Exhale when measuring your waist and measure before inhaling again.
Hips: Place the measuring tape across the widest part of your hips/buttocks and measure all the way around. This will usually, be roughly just above the crotch line. Keep the tape parallel to the floor.
Thigh: Measure the circumference around your upper thigh at its widest point. This is usually ½ to ¾ ’s of the way up your thigh, from the knee (upper end of patella).
Calf: Measure the circumference around your calf at its widest point, usually roughly ¾ of the way up from the ankle.
Some tips to keep in mind while taking measurements:
- Always stand erect while taking your measurements and keep your muscles relaxed.
- Wear clothing that fits well or better wear nothing at all while taking your measurement.
- Measure under the same conditions every time so that there is no chance of error.
- Use a flexible measuring tape, such as plastic or cloth.
- Try to breathe normally while taking measurements.
- Try to take your measurements while standing in front of a mirror.
More tips for accurate measurements
- Don’t draw the measuring tape too tightly while taking measurements and don’t allow the tape to sag either.
- In most of the cases, the tape needs to be parallel to the floor while taking measurements.
- While measuring the abdomen and waist, maintain normal breathing and take the reading mid breath.
- Always take measurements between meals. This will ensure that your stomach is not distended and will reduce the chances of a false reading.
- Finally, don’t forget to jot down your measurements as and when you take them so that you don’t forget them.
