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Measure and weigh yourself at the start of day 1, in the morning before you eat or drink anything. Make a note of your measurements on the table below. See the guidelines on the following page for how to take your measurements precisely.

For Women	For Men
weight	weight
body fat (if known)	body fat (if known)
chest	chest
waist	waist: bellybutton contracted
navel	waist: bellybutton relaxed
hips	hips
thighs	thighs

HOW TO MEASURE

Chest – measure with the tape flat across the nipple line

Waist – measure around the narrowest part of your midriff (for men, pull your tummy in for the first reading and let it go for the second)

Navel – measure around the midriff directly over the bellybutton

Hips – measure across the top of the buttock cheeks

Thighs – standing with feet together, measure 20cm up from the top of your kneecap and take a circumference measurement of your thighs.