28. When It Comes to Measuring Progress, Don’t Use a Regular Scale


Most scales tell you only one thing — how much your body weighs. So when the number moves in either direction you have no way of knowing whether you’re gaining or losing fat, muscle, or both.

Comite recommends using a body composition scale like the Withings scale, which will tell you what percentage of your weight is fat.

You can also measure your waist circumference with a tape measure. If the number gets smaller, you’re losing the fat around your middle (again, this is the visceral fat associated with all kinds of health problems). Lofton says that women should aim for smaller than a 35-inch waist, and men less than 40 inches. She also recommends measuring your waist no more frequently than once per month.

Get Enough Sleep and Make Sure It’s Good Quality
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