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We have a few clients at Bodyscan who measure EVERYTHING you can possibly imagine on their quest to improve body composition. At every visit they present slick graphs on impressive apps, bursting with meticulously measured and time-consumingly entered data.

But, despite their efforts, a lot of these people are seeing absolutely no progress in terms of lower body fat or muscle gain. Why? Because they are obsessed with measuring rather than focused on actually doing!

Tracking some data is important. A Bodyscan DEXA scan is itself an essential measurement. Without some quantifiable numbers, it’s mostly just guess work. And guess work doesn’t lead to outstanding results.

To lose body fat, you need to be in a calorie deficit, ie, consume fewer calories than your body burns (we often recommend a daily deficit of 550 calories because it equates to about half a kilo a week). So of course you need to track (or at least be mindful of) the meals you are eating to be sure you adhere to that overarching principle. Similarly, to build muscle, you need to see progress in the gym in terms of weights lifted and/or reps performed. If you are not keeping a record of your performance, it would be impossible to see any trends. There is a point however where additional data analysis does not provide better results and people often end up over-analysing. Paralysis by analysis

At Bodyscan we recommend keeping it simple and focusing only on three to four key metrics. There is no need to complicate what is a very straight-forward process. So what should you track? 

1. Calorie & protein intake
Without an accurate figure for the overall number of calories you are consuming, it’s difficult to know if you are in an appropriately sized deficit. Similarly, tracking protein is required to ensure you are consuming a sufficient amount (2g per kilo of bodyweight is a good rule of thumb).

2. Body weight
Of course, changes to body weight on their own do not paint the full picture, which is why it needs to be tracked alongside:

3. Gym performance
If you are maintaining your numbers in the gym, it’s a great sign that you’re maintaining your muscle mass. If your bodyweight is dropping at the same time, we can deduce that the change is due to a reduction in body fat.  For those who just can’t resist a bit of extra data you can also look at:

4. Measurements (waist, arm, chest, thigh)
Seeing a decrease in your waist measurement is a good proxy for fat loss. Arm, chest and thigh measurements may decrease slightly too (especially if fat is being lost around these areas), which is why these measurements should be considered in conjunction with 1, 2 & 3.

To sum up, tracking data alone doesn’t dictate success, you have to actually put the effort in to alter the numbers. Instead of focusing on useless data like how many meals you eat per day or at what time or how many grams of this or that supplement you need, focus on the basic metrics which govern the majority of your progress and track these over time so you can determine the trend. From there, adjust accordingly.

Robert Webster
Bodyscan Consultant

calorie calculator can be a very effective tool when it comes to beginning or maintaining your health journey. Whether you’re looking where to begin or just need a check-in, you can use this gadget to tell you how many calories you can expect to be burning on average. 

Calorie Counting for Health: 

As we face COVID-19, health is at the top of everyone’s minds. One way to keep yourself healthy and to protect yourself is to watch what you eat and make sure you’re in your recommended space of caloric intake.

By strengthening your body with good food and exercise, you can expect to have a good opportunity to reduce your chances of getting sick. 

How Many Calories Should I Eat?:

Each person will have a different number, as everybody is different. In order to determine your ideal intake, you can use a weight loss calculator. 

This tool can calculate your number based on 5 vital factors:

Your sex
Your age
Your height
Your current weight
Your activity level

Where To Find A Calorie Calculator:

We have put together an online form that will calculate your calories in no time. Simply fill in your information and let the platform take care of the rest. This will give you a good idea of what number you should be around. 

If counting calories hasn’t been giving you the results you were hoping for, it may be time to visit with some specialists or get an accurate body fat measurement with a DEXA scan, UK.

Our team here at Bodyscan are passionate about helping people find the right tools that will help them live long, healthy and happy lives. 

If you’re interested in learning more about our services, then please contact us. We look forward to hearing from you.