The Weight Loss Toolbox

Tape Measure

A good tool to have on hand is the humble tape measure. It should be made from a material durable material such as vinyl or plastic and should be between 1.5 to 2.0 meters in length.

As well as the scales, the tape measure adds the third dimension to our overall fitness profile by tracking our size. Use the measure more so than the scales and in general judge how your clothes fit. This will give you a very good idea as to your size and if you need to lose weight.

To measure correctly, measurements are taken from the girth starting with the chest at nipple level for both males and females. The waist from around the navel then again 5 cm above and 2 cm below the navel; Hips at the widest part of the buttocks from the side, right and left arms ½ way between the elbow and the shoulder and again for the legs measuring the size of the thighs for both left and right 1 cm below the glutes.

As with the food diary in your weight loss program it's important too to keep track of your measurements. This is another sure-fire tactic to keep you on the straight and narrow and to address the areas that you find are still challenging. Don't give up, we believe in you and we know you can do it!!

 Pedometer.

There are so many to choose from ranging from simple ones that are only a few dollars or the more complicated varieties that calculate the distance you have walked as well as the calories burned. Omron is a good brand and easy to use with an adjustable step counter, has a large clear digital display and retails for under $20. Start out slow and build your steps to 10,000 a day but don't be too fussed if you don't reach that amount everyday. By keeping track of your steps in your fitness program and writing them down in your diary or just by keeping a note of how far you have walked you can then challenge yourself each week to do a bit more!

• Kilojoule counter books.

Have you ever read ‘Allen Borusheks Pocket Calorie and Fat Counter' books.  Well grab yourself a copy or similar and keep in your handbag or at

home for quick reference. These types of books are a must have and often updated yearly to include a whole host of different foods from all different sources, including the most common and well known brands of fast food outlets, such as KFC, McDonalds and Hungry Jacks. In many of Allen Borusheks books he includes specialty guides on Diabetes and Cholesterol counters. This little nutrition bible retails for about $10 and he even includes vouchers at the back introducing specials, and guess what? - There is one there for a pedometer!  

• Treadmill.

‘Oh dear, it's raining again' or ‘don't feel like going to the gym at all' or maybe ‘it's just too late in the afternoon and I couldn't be bothered going outside anywhere' – do any of these excuses sound familiar to you?

Well, no excuses anymore, having your own treadmill could be all you need. Thinking of your fitness as a valuable asset and that your health is your future, wouldn't it be sensible to invest a little in your overall well being by buying a treadmill?

Treadmills are the most common type of fitness equipment sold, particularly to the domestic market. Most treadmills are easy to use, easy to maintain, are compact enough to set up at home and provide a natural giving surface to run and walk on. Running and walking on hard surfaces can produce all sorts of injuries. Out of sight is out of mind – remember, if it's there you will probably use it!!