What gets measured gets improved
So how do you do it? Body mass index or BMI, is the standard measurement which gives you the relationship between weight and height. But it does not give you any information about what your weight is made up of. You need to know your body composition i.e. what your body is made up of – muscle, water and fat. And then to ensure that your muscle and fat percentages are in the normal range.
The easiest way of finding this out is to use body composition scales or smart scales that use bioelectrical impedance to estimate muscle mass, % body fat and % water content. If you try to lose weight by eating less, there is a real risk that you will actually get fatter! This happens because you run the risk of losing muscle and gaining relatively more fat.
How to Measure Your Success
Our Smart Scales will provide the following information which you can record in our In-Sync Calculator and keep track of all the changes your body is undergoing:
- Total Body Water – Tells you what percentage of your body is water. Ideally you want to be between 50 -60%. Go to our In-Sync Commit Drink section to learn how to increase your total body water percentage.
- Muscle Mass/Lean Tissue – This may vary from person to person. Through the 6 Step Plan you do not want to lose muscle instead of fat. Instead, your lean muscle should go up. Increased muscle mass will burn more fat and keep your metabolism working efficiently.
- Body Fat Percentage – This may vary from person to person. The In-Sync Diet 6 Step Plan is designed to help you burn fat and this should be your main focus.
- Visceral Fat – This is the fat around your belly that should be as low as possible. It is also the most difficult fat to shift.
- Basal Metabolic Rate – The number you get is the amount of calories you need to eat to keep your body functioning even if you were to stay in bed all day! Eating enough protein and exercising regularly will keep it from falling.
- Metabolic Age – Calculated by comparing your basal metabolic rate (BMR) to the BMR average of your chronological age group. If your metabolic age is higher than your actual age, it is an indication that you need to increase your metabolic rate through increased exercise.
If you don’t have or can’t access a body composition scale– you should be able to access a tape measure. With this very simple device, you can take a measurement of your waist and your height. If your waist to height ratio exceeds 0.5, you are carrying too much weight around your middle. This weight, referred to as ‘central adiposity’, is also the most dangerous weight to carry in terms of your risk of metabolic diseases such as heart disease and type II diabetes.
As you go through The In-Sync Diet 6 Step Plan, you will lose fat and see how adequate amounts of lean tissue are essential to keeping the weight off. You will also be able to put your results into our In-Sync Calculator which will show a graphical display of your progress.