INSTRUCTIONS
Principle
The scale measures total mass. Circumference measurements show you what the scale cannot – where your body is changing and how your composition is shifting over the 8 weeks.
How Often
Weigh yourself daily, first thing in the morning, after using the toilet, before eating or drinking. Record it. Day-to-day variation of 1-2kg is normal – water, food volume, and hormones all affect it. The direction of the weekly average is what matters, not any single number.
Take all circumference measurements once a week, on the same day, at the same time of day. Record everything in HubFit after each session.
Weight
Morning, after toilet, before eating or drinking. Stand still on a hard floor, not carpet. Same scale every time. Write it down immediately.
Neck
Stand upright, looking straight ahead. Measure around the narrowest point of your neck, just below the larynx, tape horizontal. Do not compress.
Chest / Bust
Stand upright, arms slightly away from your body. Measure around the fullest part of your chest, tape horizontal. Measure on a normal exhale.
Waist
Stand upright, feet together. Find the narrowest point of your torso – usually just above the navel. Wrap the tape horizontally around this point. Breathe normally and measure at the end of a normal exhale. Do not pull the tape tight enough to compress the skin.
Abdominal Circumference
This is the most clinically important circumference measurement. Stand upright, feet together. Find the midpoint between the bottom of your lowest rib and the top of your pelvis. Wrap the tape horizontally around this point. Breathe normally and measure at the end of a normal exhale. Do not suck in.
| Measurement | Risk level |
|---|---|
| Below 80 cm | No increased risk |
| 80 to 88 cm | Increased risk |
| 88 cm or above | High risk |
Source: Voedingscentrum / WHO. Values for women of European background.
Hip
Stand with feet together. Measure at the widest point around your buttocks, keeping the tape horizontal and parallel to the floor.
Record everything in HubFit after each measurement – weight daily, circumferences weekly on the same day. Measurements are data. They are not a verdict on your effort. Take them calmly, record them consistently, and bring them to your check-in. We look at the trend together. Step by step.