When to measure:
• Weigh yourself at the same time each week.
• Right after you wake, use the restroom, and before food and beverage.
• Wear the same tight fitted or minimal clothing for accuracy
How to measure:
Use a flexible measuring tape
Measure the following areas:
• Waist: Around your natural waistline, above the belly button.
• Hips: Around the fullest part of your hips.
• Chest: Around the fullest part of your chest.
• Thighs: Around the fullest part of each thigh.
• Arms: Around the fullest part of each upper arm.
• Navel: Around the belly right over the bely button.
*** We can measure any and all places!!! Measure any other trouble areas that are important to you! Stay consistent!
Ensure the tape is snug but not tight, and record the measurements to the nearest 0.1 inch or
centimeter.
When taking photos by yourself, you may use the timer option on your camera OR set your camera to record video then you can take screenshots. Some simple rules to follow when taking your photos:
• Same angle
• Same distance
• Same clothing
• Same lighting and ideally same location, if possible
• Same time of day
Tips For Taking Photos
Set your camera on a surface or use a tripod so the angle is straight on.
Find a “landmark” to mark where to stand each time you do your photos.
Wear the same clothing because it is always fun to see how they start fitting differently, but it also allows for a non-biased comparison.
Journaling throughout your journey will give you the ability to look back and see how far you’ve
come. Here are some journal prompts to get you started:
• How did you feel physically and emotionally this week?
• Have you noticed a change in food noise?
• Have you noticed a change in your eating habits?
• Did you notice any changes in your energy levels, mood, or overall well-being?
• Any challenges or successes you want to note?
Don't forget to take before pictures and measurements. Measurements are key!! We are seeing INCHES lost so don’t rely solely on the scale to track your progress.