Despite the large fluctuations from Monday to Friday, repeat measurements show a trend
downwards, indicating true long term weight/fat loss.
Selecting a scale
In general, most scales seem to be fairly accurate. However some low cost scales seem to
be affected significantly by where you stand on the scale, giving inaccurate results. A relatively
inexpensive digital scale should yield consistent and accurate results. Some individuals choose to
use the scale at their gym. If this results in inconsistent weighing (either different days of the
week or different times of day when body weight can be affected by prior meals), using a gym
scale is not the best choice. However, if consistency can be guaranteed, the scales at gyms
should be sufficient to track progress.
Body fat measurements
As discussed in chapter 8, there are numerous methods of measuring body fat percentage
including skin folds, infrared inductance, bioelectrical impedance, and underwater weighing. All
make assumptions about body composition that appear to be inaccurate.
In general, the best method for most individuals is skin fold measurements taken with
calipers, primarily because it can be done easily and yields consistent results. With practice it is
possible for dieters to take their own skinfolds. In many cases, this is preferred since many gyms
have a high turnover of employees. More critical than how accurate the skin fold measurements
are is how consistent the measurements are. Everyone differs slightly in their measurement
technique and comparing the skinfold measures taken by one person to those taken by another
person will not be accurate. If dieters always take their own skinfolds, they can at least be sure
of consistency in measuring.
In general, it is recommended that individuals measure skinfolds every two to four weeks
to track changes in body composition. Beginners starting a diet or exercise program will generally
not see changes in body composition for the first six to eight weeks. While it is recommended that
measurements be taken prior to starting the diet/exercise program, remeasuring too frequently
can cause frustration and drop-out from a lack of changes.
For this reason, beginners should not repeat body composition measurements any sooner
than eight weeks into their diet/exercise programs. This is about how long it takes for the initial
changes to occur. After the initial changes occur, more frequent measures can be made if
desired. However it is rare to find an individual who makes linear, constant changes in body
composition and it is very easy to become pathological about the lack of changes.
Skin folds on the SKD or TKD
Individuals using the SKD or TKD should try to have body composition measured at
consistent times whenever it is done. As large changes in body weight and water are not
occurring (as with the CKD), it is not that critical when skin folds are taken.