Steps for Tracking Progress

To track your percent body fat, follow these simple steps:

  • Select a long range goal. For example, do you want to maintain, reduce or increase your current percent body fat?
  • Record your current percent body fat and your long range goal. If you have not had an actual reading of your percent body fat, you can:
    • Check with your health care professional for a measurement using any of the valid tools described in Measurement Tools.
    • Go to a health club or gym and have your body fat measured.
    • Purchase a body fat analyzer.(See Taking Action for suggestions on how to take this step.)
  • If you wish to decrease your percent body fat, break this long range goal into a series of smaller, short term goals. For example, if your current percent body fat is 40% and your long term goal is to lower that percentage to 30%, set your sights on achieving a smaller interim goal of 38%. Once you've reached this goal, work on reaching your next interim goal of 36%.
  • Take an actual body fat measurement every four to six weeks. It is important that you use the time period that is personally motivating. Remember, the frequency of measurement that works for one person may not be right for you and vice versa.
  • Reward yourself each time you achieve a goal, even if your goal is to maintain your current percent body fat. This reward could be something as simple as giving yourself a pat on the back for a job well done or might include something more tangible such as treating yourself to something you've been wanting to buy or do.

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