Learning how to take body measurements can be helpful if you’re trying to lose weight. Body measurements give you a baseline measurement so that you can track body changes over time. Read on to learn why it’s important to take body measurements and how to take them correctly.
Why body measurements are important
Hopping on a scale is just one way to track how your body changes. Weight is needed to determine body mass index (BMI), which indicates whether you’re in a healthy weight range. However, BMI does not measure body fat. And it’s possible to lose (or gain) inches without your weight changing. This might occur, for instance, if you lose fat but gain muscle.
That’s where body measurements come in. Using a tape measure can offer more detailed information. Measuring the waist, neck and hips gives different types of information. Where you gain weight also matters for your health.
Waist circumference
Gaining weight around your waist can be more problematic for your health than gaining weight around your hips. A growing middle can mean an increase in visceral fat. This is the type of fat that surrounds your internal organs. Too much visceral fat is linked to health issues like heart disease, diabetes and stroke.
Neck circumference
Weight gain around the neck can also indicate health problems. It is linked with higher blood pressure and cholesterol, insulin resistance and sleep apnea.
Hip circumference
Hip circumference is often measured as a means to get another measurement: waist-to-hip ratio. This can give a sense of where a person is gaining weight. A lower waist-to-hip ratio tends to be healthier and can mean less visceral fat.
How to take measurements
To take accurate measurements, follow these steps:
- Use a soft, flexible tape measure.
- Wrap the tape so it just lies on the surface of the body part you’re measuring. Don’t compress the skin.
- Take the measurement twice and use the average of the two numbers.
- Repeat at the same time of day every time you measure.
Where to measure and what cutoffs are important
| Body part | Where to measure | Cutoffs |
| Waist | Align the bottom of the tape measure with the top of your hip bone | 40 inches for men, >35 inches for women |
| Neck | Stand upright, relax shoulders and face forward. Wrap the tape around the middle of the neck. Those with an Adam’s apple, measure just below the “apple”. | >40 cm (15.75 inches) is a risk factor of obstructive sleep apnea |
| Hips | Widest part of your hips | Waist-to-hip ratio: ≥0.90 in men, ≥0.85 in women |
Take-home message
Body measurements can give you a more accurate indication of where in your body you are gaining or losing weight than BMI. If you are trying to track changes in your body, take measurements at the same time of day.