Two Simple Ways of Tracking Fat-Loss
If you are serious about losing fat, here are two ways of tracking fat-loss that you can help increase your awareness of what you eat and how it affects your body fat.
Tracking Fat-Loss Weapon One – The Scale
The first way is done every morning and it takes 2 minutes to accomplish.
Here are the steps:
- Every morning, first thing before drinking any liquid or eating any food, go to the toilet and relieve yourself (pee and/or poop).
- Then measure your weight on a reliable scale. I do this nude so I don’t have to think about the weight of my clothes. If you do it in clothes, make sure that it’s always the same thing – i.e. only underwear. Here is my recommendation for a scale if you don’t have one already.
- Record your morning weight daily in a log that you can access daily – either with pen or paper, on your pc in a word or excel document, or with an app.
- Notice trends in your weight gain and weight loss and make adjustments accordingly. i.e. if you gained weight, think about what might have caused it. Vice versa, if you lost weight, think of what you did to create that.
- By tracking your body weight daily, you will develop a higher awareness of what works and doesn’t work for you in terms of fat loss.
How I Have Used This System for Tacking Fat-Loss for a Physique Contest
I’ll share some personal examples of how I used this simple tracking system and the results of them.
The first one was a prep for a physique contest called Best Body Japan. I was working with an online diet coach at the time in prep for this contest, so we used an excel document as communication of my fat loss. Here it is:
You can see that I went from 81.9kg on April 13th to 78.6kg on May 18th, so within 5 weeks, I was able to lose approximately 3.3kg of fat. Of course, I was training and my diet was ultra-strict, counting all macronutrients (Protein, carbs, fat) each day. I referred to this style of dieting here in my blog about “24-hour Fasting for Fat Loss” and only recommend it if you are entering a physique contest or have a photoshoot where you need to be extremely lean and muscular.
How I Have Used This System in Hopes of Healing My Body
The second one was more recent when I did a 90-day raw food diet to see if I could heal a kidney issue. Short term, I believe that a fruit-only diet or a raw food only diet can be beneficial. My wife, Hitomi, thrives on about 60-70% raw fruit every day. I don’t:-) You can see how fast fat loss can happen on an all-raw diet in the timeline below. This was in 2019 the first number, 4/11 is April 11th, the second row is my weight and the third row are comments on my experience each day.
You can see that I went from 77.6kg on April 11th to 71.4kg on May 7th, which is a drop in body weight of 6.2kg in less than 4 weeks. I dropped down to my lowest body weight of 65.5kg by the 87th day of this diet.
Fat-Loss without Muscle-Loss
Different from the macro-focused diet I did for the physique contest, there was both significant muscle and fat loss on the raw-food diet, so that is something you need to be aware of with an all raw food diet, as protein gets ultra-low. I’ll dig deeper into the intricacies of these two types of diets in a future blog, as they are deep subjects on their own. For now, here are photos of the results of each diet in terms of fat-loss and muscle loss.
I believe from these photos, you can see how important protein is in terms of maintaining muscle (lean body mass) while losing body fat. In the photo on the left, I was 77kg (169lbs) at about 8% body fat, so my lean body mass was about 71.8kg (158 lbs). In the photo on the right, I was 67kg (147lbs) at about 8% body fat, so my lean body mass was about 61.6kg (136lbs). That’s about 10kg (22lbs) of muscle difference! YIKES!
Tracking Fat-Loss Weapon 2 – The Tape Measure
Some of my clients who are seriously focused on fat-loss report their weight measurements to me once per week using the system above. This gives honest feedback to keep them on track with their goals. One thing that I like to do in addition to this is to take a waist measurement once a week. Why do I like to do that? Especially when I have new clients that are strength training with me, I know that they are going to increase their lean body mass (basically your body weight minus body fat). In other words, they are going to gain muscle, so if they don’t lose significant body fat in proportion to the muscle they gain, with just the scale reading, it may look like they haven’t lost any fat at all. Before and after photos help resolve this, as they can SEE their results. Their undeniable strength gains in the gym also support the fact that they are gaining strength, which means they are gaining muscle (lean body mass). As additional tracking support, I like to use a simple measuring tape, something as inexpensive and simple as this one, to measure my client’s waist.
How to Measure the Waist When Tracking for Fat-Loss
I have found that for about every 1cm (0.4 inches) lost on the waist, there is a fat-loss of about 1kg (2.2lbs). We all have different places that fat likes to stay on the body, but I have found that the waist is a great indicator of actual fat-loss.
To keep it simple, measure across your belly button in a straight line as in the image below and log your results in the same place as you log your daily weight measurements.
As you can see, a simple 2 minutes of your morning, every day, can make a significant difference in your body composition. Of course, you have to make adjustments with your eating and exercise to reach your goal, but this will definitely help if you stay true to it.
If you feel that this could help others, please share it. And comments are always welcome.
Thank you for reading.