Scales are great, but here are a few other ways to measure body recomposition progress
Get clarity on your results
Last week, we discussed how to make the most of the scales sitting in your bathroom to evaluate changes in body composition. The scales are great, and they are simple, cheap and accessible. However, total body mass (TBM) is an indirect measure of body composition, and there are circumstances when changes in TBM don’t accurately reflect actual body composition changes.
The following assessment tools are handy in tandem with the scales to assess changes in body composition. Keep in mind these are useful tools, and you can make progress with or without their use.
Body composition scans
Body composition scans analyse body composition — typically including muscle, fat, bone mineral density, fluid and segmental measurement. This analysis can be handy for quantifying gains in muscle and seeing where fat has been lost on your body.
There are two primary options for body composition scans: bioelectrical impedance analysis (BIA) and dual-energy x-ray absorptiometry (DEXA). BIA typically uses a handheld device and scales to assess body composition using an electrical impulse. It is relatively cheap, accessible, accurate and non-invasive.
DEXA scans are a form of x-ray that assesses body composition. These are very accurate but are more expensive and often require a referral to an imaging practice. DEXA scans cannot be done too frequently due to x-ray exposure. While interesting, they are not necessary for monitoring changes in body composition.
Check every 1–3 months (BIA) or 1–2 years (DEXA).
Measuring tape
These simple measurements can be done with measuring tape. Having someone take the measurement for you will be more accurate and reliable than doing it yourself.
Hand measurements are limited by the accuracy and consistency of the individual taking the reading. Pulling the tape a bit tighter on one measurement compared to another can make a difference of 1–2 cm, reducing accuracy when assessing progress over time.
Hand measurements are not my favourite because most people do them themselves, which can lead to accuracy and reliability issues. However, I have had clients who use them successfully; this was their preferred assessment for progress.
Note how tightly they pull the measuring tape alongside their recordings to help them use a similar technique at the next measurement.
Take measurements every 4–6 weeks.
Photographs
Visual changes often occur too slowly for you to notice daily and you probably can’t remember what you looked like last week for comparison.
Many people find progress from visual comparisons more motivating than numeric scale or hand measurement changes. Side-by-side comparisons allow you to see where the muscle has been added, fat lost, or muscular definition increased.
Allow 6–8 weeks between photos for noticeable changes to take place.
You can take photos more frequently to provide a timeline of your progress, which can be interesting, but noticeable changes weekly should not be expected.
How your clothes fit
The way clothes fit is an excellent piece of external feedback and there are a couple of changes to look for. The first is when clothes loosen in certain areas, particularly around the hips and waist. The second is how clothes are sitting on your body.
Clothing is an accurate and reliable measurement of progress because its size does not change. If something that previously fit is now too loose or you need to add a new notch to your belt, we know that body fat is decreasing in those areas.
The downside is that it can take a long time to notice a difference in how clothing fits, so this is not the best measurement for assessing progress in the early stages of your strategy.
Wrap up
This marks the end of our focus on measuring the progress of fitness, nutrition and body composition. Next week, we will to apply the principles covered over the past seven months to help you make practical changes to your fitness and nutrition routine.