In this instructional video, the presenter answers a viewer’s question about which measurements to monitor to gauge weight‑loss progress. He emphasizes the importance of using multiple metrics rather than relying solely on scale weight, warning that over‑attachment to any single number can hurt motivation. He outlines six primary measurements: (1) body weight on a household digital scale (noting it’s the least informative on its own), (2) body‑fat estimation via skinfold calipers, (3) body‑circumference measurements with a flexible tape, (4) how clothing fits as a qualitative cue, (5) performance metrics such as strength, cardio endurance, or lifting capacity, and (6) before‑and‑after photos taken roughly every 4–12 weeks. For each, he gives practical tips on tools, frequency, and interpretation, and stresses that progress in any of these areas can confirm that the transformation is on track even when the scale stalls. He closes by inviting further questions and offering personal support.
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Hey guys, what's up? So today's question that's just come in is, what measurements should I track in order to ensure that I'm making progress with my weight loss? Now, this is an interesting one because there are, of course, lots of different things that we can track in relation to our weight loss goals and so on, but we just sometimes have to be careful on things like the frequency. We don't want to have too much emotional attachment to the outcome because often that can then disrupt our momentum and make us kind of give up if we don't see the result that we want. So, it's good to track our progress because that way we know that we're moving in the right direction. But I think it's very important to track a variety of measurements so that when, for example, if you jump on the scale and your scale weight hasn't shifted in the way that you like, at least you can check with some of the other measurements to find out, well, have I actually still made progress? Even though the scale weight hasn't particularly changed. So let's get into it. So there are 6 main measurements that I would recommend you, you track when looking at your body transformation. So the first of those, of course, is body weight, just using a simple household scale. Now, digital tends to be better because it's easier to see the changes that you, that you may experience when they're smaller. So scale weight, you jump on, obviously, and I recommend, generally speaking, that you weigh in kilos or pounds. Again, that way you see the changes a bit more than if you're weighing in total stones and so on. The only thing I would say is, generally speaking, weight loss itself, as in scale weight, is the least significant of all of the measurements because it doesn't necessarily tell us what that weight is made up of. It doesn't tell us our lean mass percentage, our body fat percentage, and so on. It's just simply, oh, you weigh this much. Now, if obviously you're— you could be 18 stone of pure muscle, or you could be 18 stone of pure fat. And obviously, um, the scale doesn't tell you the difference between that, but of course some of the other measurements would. So the first one is just the simple measurement of body weight on a scale. Next, you would want to take your body fat percentage, or at least you would take your skinfold measurements where possible using a set of calipers. Now calipers, you can just get cheap ones like these. So these are called slim guide calipers, cost about 6, 8 quid on Amazon, something like that. And you literally just pinch your skin and measure how many millimeters those skin folds are. Now, if you take them in specific places, you can then get formulas, which are just, you can, these days you can just Google it, body fat percentage formula for skinfold measurements. You can take those measurements and then that will tell you how much of your body is made up of fat. And that is a much better marker to track than just simply scale weight alone. Not essential to use the formula, etc., but you can just get the, the calipers and do various body parts like your belly, your thighs, for example, maybe your tricep and so on, and just track those changes. Even if you're not using the total formula, just seeing that those measurements are getting smaller will tell you that you're moving in the right direction. Next, you might want to take circumference measurements. So sometimes again, you can jump on the scale, nothing's changed, but then when you do your circumference measurements, they've all moved in the right direction, which shows that you are losing body fat, but potentially gaining lean mass at the same time. So you'd want a flexible tape like this. It's pretty simple. Again, like a few quid on Amazon if you, if you need one. Some of you probably even have them laying around the house. But again, you can take things like waist measurements, you can take neck, shoulders, arms, thighs and so on to track the measurements in the direction that you want to go. Obviously, some guys, we like to gain muscle and so on, so we want to see things getting bigger. And generally speaking, for women, or if you have body fat you'd like to lose, then you might be wanting to see those measurements getting smaller. But that's another simple way to kind of confirm that you're moving in the right direction when the scale maybe doesn't tell you that you have done. Next, you would look at things like how your clothes fit. So for example, your waist measurement, you know, how many notches on the belt you're using and so on. A lot of the time, the way our clothes fit will tell us how our progress is going before the scale might. So sometimes we can start this body transformation process and I'm trying to lose weight and so on. But for the first 6 to 8 weeks, we can potentially gain weight sometimes where the body is actually healing and obviously improving as a result of the good food, the good lifestyle that we now have. and sometimes it needs to go through that healing process before it can get to a place where you can start burning fat. But what we often see with that is that our clothes start to fit differently and we start to feel better and look better in certain items of clothing that we have, have. And often that is a key indicator that things are moving in the right direction and to not give up. Next, you would want to track something to do with your performance. Now, for me, I like to track things like strength measurements and so on. But for you, it might be your cardio. So for example, it might be how long can I jog before I, before I get too out of breath and need to give up or need to stop? It could be how far you can cycle. It might be how long it takes you to cover a mile or something like that. Or it may be how much weight can I lift for a certain number of repetitions if you're more sort of resistance training based and so on. But it's always a good idea to track your performance measurements because generally speaking, if your performance is improving, that would suggest one, that obviously you're getting stronger, your cardio is likely improving, perhaps you're building muscle and so on. And again, they're good ways to show us that actually this is working, I am progressing in the right direction, even though right now perhaps my scale doesn't suggest so, or maybe my waist hasn't changed in the way I'd like and so on. But at least we still see progress, we still know that we're on the right track. And then finally, the most obvious one, which tends to show the biggest changes, And that's our before and after photos. So of course, before you begin, or right now if you're already in the middle of it but haven't taken any photographs, it's always good to— sorry, good to— it's always good to take some photographs, find out where you're at now, because that will provide at least a visual representation of where you are. So what I recommend is you would stand square on to begin with, then you'll go side on both sides, and of course then from behind. And that way, when you take your follow-up photos, which I recommend roughly every 4 weeks, um, at maximum I'd say 12 weeks, um, but of course you can take them whenever you like in reality. But sometimes if they're too close together, you won't see the changes that you want or such significant changes that you would like, and as a result, you can then get demotivated. So that's where I recommend you begin. So those are the, the 6 things that I recommend you track. So the first one is just your body weight on scale, simple one, but it's the least significant of all because your body weight itself doesn't necessarily correlate to the level of health that you have, nor your body fat percentage and so on. So we've got body weight, then we've got our skinfold measurements using a set of calipers. Then we want to take circumference measurements to check where, where they're at. And then obviously clothing, how our clothing fits and feels. Performance, so that could be physical performance, as I say, in the, in the gym or on the street if you're using cardio and so on. And finally, your before and after photos. Now, quite a simple topic obviously tonight, but if you guys have any questions of your own, no matter how complex it is regarding health and so on, just drop them in the comments below or reach out to me privately in Messenger, and I will more than happily record a video, get back to you in Messenger, and so on, providing you guys with an answer. My, obviously, my intention, sorry, learned how to speak Thai. My intention is to help you guys as much as I can, and I'm more than happy to answer any questions that any of you may have. And of course, I look forward to seeing all of you guys hopefully in my next video. Thanks for watching, and I shall chat to you all soon.
