Know your numbers…
The weight on your scale is not the only important number when it comes to your overall wellness. As a matter of fact, relying only on the scale as a way to measure your success in the fitbattle could discourage you when you are winning the battle.
Numbers that matter… Cholesterol, body measurements, waist circumference, and Body Fat.
Cholesterol is a direct contributor to cardiovascular disease, which can lead to strokes and heart attacks. When I first started my fitbattle my cholesterol was not good. By adding exercise, eating cleaner, and taking supplements I was able to bring my overall cholesterol and my bad (LDL) cholesterol down to a healthy range and increase my good cholesterol.
Body measurements are a good way to monitor your progress. I recommend measuring your chest (just above the breasts), your chest (at the nipple line), your waist at the belly button, your hips (at the widest point), both arms, and both thighs. Be sure to measure the arms and thighs at the same position each time. A way to do this is to measure the thigh 10 inches above the knee. Measure the arm just under the arm pit.
Conduct measurements every 6-8 weeks. Oh, and celebrate your successes!
Waist circumference… WebMD states that men with a waist circumference more than 40 inches and women with a waist circumference more than 35 inches have a greater risk of disease (diabetes and heart related diseases).
Body Fat % is another number to check every 6-8 weeks. Most scales provide a body fat %. Keep in mind that there are a lot of variables that can affect the accuracy of your scale. Humidity, temperature, your hydration, and many more. Body Fat % is one of several numbers to keep track of, it’s not the end all. Scale accuracy is typically +/- 5%.
The American Council on Exercise provides the following guidance for body-fat percentage…
Women athletes should strive for a body fat of 14-20%, if they are fit 21-24% and a body fat of 25-31% is considered acceptable. Men who are athletic should strive for a body fat of 6-13%, fit 14-17%, and a body fat of 18-25% is acceptable. A body fat above the acceptable range is considered obese.
Whew!!! Okay… I know, I know… a little information overload. My point here is that the scale is not the only way to monitor your wellness progress.
There are other factors besides numbers that are important. Know your numbers and pay attention to your body. How you are feeling, how your clothes are fitting, your energy level and sense of wellbeing are all as important as the numbers. It’s like putting a puzzle together. Each puzzle piece has an impact on your overall journey.
See you here tomorrow… Kathi