How to take body measurements

 

Body measurements

Do you want to know if your training is paying off but you don't know how to measure yourself? or maybe you want to see if you have evolved in your training or diet? or just out of curiosity, do you want to know how to take body measurements? If so, let's see now, how to do it point by point and in an easy way.

Body measurements are the measures that our body has, in certain areas so that we can guide us in processes such as diets or exercises and of course, when we need to make us a piece of clothing exactly "tailored".

Body measurements are determined in areas that are the chest (or bust), waist and of course, the hips. These would be the measures that always and at all times are used to take but in addition to this we can also make body measurements of for example neck, arms and legs in the case of having to make us a suit, or measure the centimeters of abdomen we have or thigh, or bicep, in the case of being someone who is exercising and wants to know how it has been evolving.

To take good body measurements, it will be enough to have a tailor's tape measure and measure the desired area, but do we know how to do this? Now we explain it to you before:

What to know before taking body measurements

Even before taking any body measurements, certain considerations must be taken into account. For example, the persons in question should wear clothes that are as light and thin as possible so that the tape fits their body well and, if you are alone at home, we recommend that you take off your clothes to get an accurate result.

In addition, each and every measurement should be taken standing upright and barefoot. We also invite you to always and at all times use a flexible tape measure, since the metallic ones limit the movement and curvatures, which is essential to measure the circumferences of the waist, hips, bust and shoulders.

On the other hand, we recommend you to print a measurement sheet to be able to take note of each of the results without fear of getting confused.

Steps to take body measurements by body parts:

Let's see step by step or zone by zone, how to take body measurements.

  • How to measure breast circumference:
  1. Standing in front of the person (this is a measurement that is usually taken for women), put a tape measure around the bust, at the circumference of the bra.
  2. Take the measurement by stretching the tape over the nipples without squeezing too tightly.
  3. Ideally, the tape should be at rest, sufficiently tight so that as soon as the tension is released, the tape will drop.
  • How to measure arm circumference:
  1. This measurement should be taken at the center of the biceps muscle, at half the distance between the elbow and the shoulder.
  2. We do the same as we did for the bust, but in the indicated area.
  • How to measure the waist circumference:

It should be taken with bare skin, at the narrowest part between the top of the hips and the base of the rib cage. Also, in such a case, the gauge should be placed on the skin, without squeezing it.

  • How to measure hip circumference:
  1. We put the tape measure just near the hips, closing it on one of the sides or in the center, without tightening it too much.
  2. This is a type of measurement that can change depending on who takes it, since there are those who measure taking the measurement of the hips just below the waist and then there are those who take the measurement at the point just above the maximum width of the side.
  • How to measure the thigh circumference:

The thigh, contrary to popular belief, should not be measured at the center of the leg, but rather at the initial high part, which most of the time is also the largest.

  • How to measure the neck circumference: 

Generally, and any tailor will tell you this, if you have to measure the collar for a suit it is usually done in inches, but the truth is that if you want to measure the collar in cm, just take the tape measure and measure at the base of the collar, where the collar of the shirt should be closed.


WHAT IS a nutrition coach and why is important? 

The Nutrition coach is a health professional who guides us to follow an adapted nutrition and feeding. The Nutrition coach will take into consideration the needs, physical and personal peculiarities, lifestyle and preferences of each person. The purpose of his task will be to promote health and well-being in order to solve the nutritional mistakes that we make in our daily diet.

The Nutrition coach assesses the nutritional status and thus develops a fully adapted plan taking into account the nutritional needs and relevant information to carry out the plan.

The relevance of a Nutrition coach 

We are all aware that a balanced and healthy daily diet is not a simple process due to the lifestyle, the daily responsibilities, the amount of products on the market or the restriction of time. It is precisely for this reason that we need some advice from professional specialists, i.e. a dietician. In this way, we will be able to have a better diet, adapted to our metabolism and our way of life, improving our health and avoiding many diseases. But, do we really know what role the dietitian can play in our daily diet during our life?.

How to recognize a good nutrition coach 

The Internet is full of nutritional coaches and advisors. There are also fitness specialists and training applications. Their objective is to assist you shed those extra pounds and improve your health. Not each and every one, nonetheless, is likewise reliable.

That is why it is essential to recognize a good professional already before putting yourself in charge of any one. Our health is at stake. Paying attention to multiple factors can assist us in identifying the properly trained specialist, asking our trainer or dietician for the title is a good start.

 

"When you go to the doctor, you accept that it is, the same goes for trainers and nutrition experts, that's why we can be embarrassed to ask them."

Also the diet that I elaborate has to be balanced, with a suitable distribution of the nutrients, according to our interests.

AT WHAT POINT CAN THE NUTRITIONIST coach PLAY A KEY ROLE?

Now, we specify certain phases in which we should seek nutritional advice:
  • In the period of adolescence, because we live through many physical and hormonal changes. This stage is essential to start with a nutritional education that will prevent us from disorders in the future.
  • Throughout pregnancy or breastfeeding period, so that both the baby and the mother receive the nutrients and vitamins needed for both.
  • In more advanced ages, when the hunger is reduced and we have greater complexity to eat, the dietitian will look for more desirable alternative options.
  • If we have digestible inconveniences such as gas, acidity, intestinal reflux or constipation. As food intolerances or health problems: allergies, diabetes, cholesterol, hypertension, etc.- If we do sports, our demands, depending on the type of food we eat, will depend on the type of food we eat.
  • If we do sport our demands, depending on the type of sport and care required, we must follow a specific diet. 

objectives of having a nutrition coach

manage stress to lose belly fat with nutrition coach

What is nutrition for? The main objective of nutrition will always and in all circumstances be to achieve excellent health and uninterrupted well-being. To achieve this, the body will use most of the foodstuffs ingested and convert them into ideal nutrients.

  • Prevent or supervise the development of nosologies or diseases.

The other main objective of nutrition is to prevent the onset of certain diseases caused by poor nutrition. These nosologies can range from overweight and obesity, to diabetes or colon cancer.

  • Better performance.

Thanks to good nutrition, the human brain has the ability to perform at its best. Having good nutrition will not only help you to have good health, but also to have productive ideas and a better mental performance to solve problems.

  • Improve your state of mind 

According to different studies, good nutrition has the power to assist a person's mood. Eating responsibly allows you to be mentally healthy and responsive at all times.