Watch My Weight Loss

Weekly Weigh-In Feb 20

Here are the numbers for the past week. I was pretty surprised to see my weight go back up so much but the scale is a strange beast sometimes. I’m not going to panic as long as the overall trend is downward, especially since my stomach measurement didn’t go up, so I can be pretty certain I didn’t gain any fat.

• Weight: 242 lbs
• Skinfold (suprailiac): 22mm
• Body Fat (caliper method): 24.4%
• Body Fat (scale method): 26.4%
• Stomach: 42.25″
• Chest: 42.75″

I’m trying to figure out how I can post a graph here so that it will be easier to see progress instead of having to read through all of the weigh-ins.

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How to Calculate Body Fat

Image by this_is_not_dan via Flickr

When we are working toward a weight loss goal, it is important to keep track of our progress to see if what we are doing is working. The scale is one indicator, but it is not always the best or most accurate one as body weight can fluctuate from day to day and can even differ significantly from morning to evening. I find that one of the best ways to keep track of progress is by calculating my body fat percentage.

The most accurate way to measure your body fat is to have it done for you at a professional facility with a process called hydrostatic body fat testing. You are basically dunked in a tank of water and weighed under water. Those who have a higher percentage of body fat will weigh less under water because fat weighs less than lean muscle tissue. There is a little more to it than just that, but we won’t go into too many details about it here. You are probably thinking, “So I have to go in and pay to get my body fat tested on a regular basis?” Fortunately, no. This method is considered the Gold Standard of body fat testing, but there are methods you can use at home that will give you fairly accurate numbers.

In my opinion, the best way to calculate your body fat percentage at home is to get a set of calipers like the ones sold by Accumeasure. They cost around $10. The simplest way to use them is to measure the thickness of your skinfold in an area called the suprailliac (located approximately an inch above the hip bone). You pinch about an inch of skin (and fat) between your thumb and forefinger, and use the calipers to measure the thickness. You then take this number and use their chart to determine your body fat %.

Another method with the calipers requires you to measure 3 more areas in addition to your suprailliac. Some feel that this may be even more accurate than just the single measurement, but I have always found it very difficult to get a good skinfold pinch from the top front of my leg. This method also requires someone to help you measure the skinfold on your tricep area (just try doing it yourself – impossible). You enter these measurements into a body fat calculator and it will provide you with your percentage. You can find the details on this method here.

One final method is to purchase a scale that also measures your body composition. There are a number of different ones available, some better than others. These are probably not the most accurate method of finding out what your true body fat percentage is because they rely on sending a tiny electrical pulse through your body (don’t worry, you don’t feel a thing). Since electricity travels faster through water, if you are more hydrated, your body fat percentage will appear lower than if you are dehydrated. If you stay consistently hydrated, I feel that these can provide you with a trend over time, even if the actual numbers aren’t perfectly accurate.

I personally use both the skinfold method and the body composition monitor. I watch both and as long as the numbers are trending downward, I am happy. I think that it is a good idea to get your body fat professional tested occasionally just to see where you really are, but it’s not absolutely necessary.

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Weekly Weigh-In Feb 13

Just a quick post today. Here are my numbers on Saturday, Feb 13. I will post numbers every Saturday.

• Weight: 237.4 lbs (down 9 pounds since Feb 1)
• Skinfold: 22mm
• Body Fat (caliper method): 24.4%
• Body Fat (scale method): 27.2%
• Stomach: 42.25″ (down 1.75″ since Feb 1)
• Chest: 42.5″

The weight loss and inch loss numbers are pretty big. I expect it will start being more realistic on next week’s weigh in. Any time I stop exercising and eating right for a while, then get back into it, the first week’s numbers are always better than average.

As I get more organized I’ll be posting more about my eating and exercise plan. I’m also going to be posting links to other people who post about their weight loss online and maybe we can all keep each other motivated!

• Weight Loss Journey: Week 2 (askbecca.com)

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Initial Weigh-In

Image by D.L. via Flickr

On February 1st I set a new goal to lose 30 pounds in 3 months. My initial numbers on Feb 1st were:

• Weight: 246.4 lbs
• Skinfold: 24mm
• Body Fat (caliper method): 25.6%
• Body Fat (scale method): 28.2%
• Stomach: 44″
• Chest: 43″

To calculate my body fat I’m using Accumeasure calipers to measure my skinfold, and using their body fat interpretation charts (look for a post on how to measure body fat under the How-To category). I also have a scale with a body composition monitor that tells me my body fat %. I’ll post both numbers. They say the caliper method is more accurate, but I think it underestimates my numbers. One day I’ll go for professional testing and compare the numbers.

To be fair, these initial numbers are slightly inflated. The day before this weigh-in we went out for dinner and I ate more than I should have, then we had company over and I indulged in a few too many unhealthy snacks. Days like that always make my weight jump up quite a bit for a few days. If I had to guess I’d say my real weight, not including all the bloating, would have been closer to 240, but I have to go with what the scale said.

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Introduction

Image by colonnade via Flickr

My name is Dave and I have struggled with my weight on and off for years. Over the years I have tried a number of different diets and weight loss programs. They all work, some better than others, but not many of them are really sustainable for the long term. Only fairly recently have I found a combination of healthy eating and exercise that is something I feel I can maintain for the rest of my life.

I hope to use this blog to share information with others who are either struggling to lose weight, or are just starting their weight loss journey. I also want to use it as a motivational tool to keep myself on the right track while losing the last 50 pounds that will get me to my goal weight.

I plan to post new weight loss, diet, and exercise information a few times per week. I will also be posting my weekly weigh in numbers and measurements, as well as before and after pics.

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