Taking Measurements to Track Inches Lost from Weight Loss

Keeping track of the weight you lose is an important part of the HCG protocol and a natural part of other diet processes, like the ketogenic diet. It not only serves as inspiration, but in practical terms, it also helps you know when you've hit a plateau and need to re-evaluate your adherence to the protocol. The same thing goes with keeping track of the inches you lose, although measuring inches lost is a little more difficult than simply stepping on a scale.


It's important that you measure yourself in the same way each time so that your measurements are accurate and consistent. Use a flexible tape measure. When measuring, the tape measure should be lying flat against your skin at all points along the measure. Don't pull so tight that it pushes in the skin, but don't allow any slack, either.



Standing up, wrap the tape measure around the part of your neck with the largest girth. This is typically right over the Adam's apple.



Place one end of the tape measure under your armpit, and wrap it straight around the arm.


Upper Chest

Place one end of the tape measure under your armpit, and wrap it straight around your chest. The tape measure should be even all the way around.



Measure all the way around your chest at the largest point.



Place the tape just under your bust line, where your bra usually sits. Measure all the way around, keeping the tape even.



Many people have trouble finding their waist. To find yours, locate the halfway point between the top of your hip bone and the bottom of your rib cage. If you're unsure whether this is actually your waist, bend your body to the side and note where it bends. This is where you want to wrap the measure around.



Place the end of the tape measure on the spot where your butt protrudes the farthest, and pull the tape measure evenly all the way around.



Measure your thigh at the largest part, usually at the top of the leg. Wrap the tape measure around just one thigh.



Measure around your knee starting one inch above the knee cap.



Locate the largest part of your calf, and measure all the way around, holding the tape evenly.



For a variety of reasons, you may have other measurements you want to include on your progress chart. For example, if your belly button isn't at your waist, you may want to measure around it. If you have significant rolls above or below your belly button, you may wish to measure those, too, since the hip measurement and waist measurement won't indicate the large amount of fat lost in these areas.