How To Take Your Measurements Correctly

When it comes to weight loss, stepping on the scale is the easiest way to track your progress, but it’s not always the most effective. Taking body measurements throughout your journey will help you track your progress in a way that allows you to see how your body composition is changing and where you are losing fat and gaining muscle. The Rosemary Health virtual weight loss program combines proven prescription medications with lifestyle coaching and ongoing support with licensed doctors and nurses to help you reach your goals.

Follow these steps to take your measurements correctly. We recommend taking these measurements on the first day of your program and then every week after that so you can see your progress.

How to measure yourself

Use a flexible tape measure, like the one that came in your Rosemary starter kit. Measure twice and take the average between the two numbers to get your final measurement.

Pull the tape measure so that it sits flat and even on the surface of your skin, but not so tight that it compresses it. It’s best to measure against your bare skin for greater accuracy. Always make sure the tape measure is parallel to the floor. 


Take your measurements at the exact same time and under the same circumstances so you can trust the results. We recommend doing so first thing in the morning, after you’ve used the toilet, before eating or drinking anything.

What to measure

As you lose weight and become healthier, you’ll notice a change throughout your entire body. Here are the areas to keep track of:

Chest: Stand up straight with your feet together. Measure the widest part around your bust.
Waist: Use your fingers to find the top of your hips and the base of your ribcage. Your waist is the soft, fleshy section between these two bony parts. It is also usually the narrowest part of your torso. 
This is the widest part of your glutes, not at your hip bones. You might stand in front of a mirror for better results.
Thighs: Look for the midpoint between the lower part of your glutes and the back of your knee. Or, use the widest part of your thigh.
Upper arms: Stand up straight with your arm relaxed. Find the midpoint between your shoulder bone and your elbow.
Calves: Look for the midpoint between your knee and ankle.

Download our handy measurement sheet to keep track of your progress! Remember that both weight loss and reduction in measurements are part of your success on this journey.