338. Q&A: How to Measure Body Fat At Home & Know If You're Really Making Progress
Hot, Healthy, Never Hungry
Lauren Hubert MS, RD
4.9 • 618 Ratings
🗓️ 30 October 2025
⏱️ 14 minutes
🧾️ Download transcript
Summary
On today's final episode as part of the Fit Girl Fall series this year, I'm answering a question submitted by one of our amazing listeners regarding how to measure your body fat while you're at home to be able to interpret if you're making progress or not with more certainty.
One of the drawbacks of only using the scale to track your progress is sometimes you can lose body fat while gaining (or even maintaining muscle)... leading to body composition changes that aren't reflected on the scale. This means you can be making physical progress, looking leaner and even dropping your body fat percentage but the scale may not have budged anymore than a few pounds if that.
This is why beginning a practice to track your body fat percentage and body composition is so crucial to your fitness journey, despite it sometimes being challenging without the right equipment.
If you're ready to explore new ways to track your body composition and progress at home without needing fancy or expensive gadgets, this episode features my simple, at-home strategies I use with my own clients to measure progress in other ways than just the scale.
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Related Episodes:
🎙️Episode 329: Welcome To Fit Girl Fall 2025
🎙️Episode 335: This Is How Much Protein You Need Per Day To Lose Weight (Fit Girl Fall)
🎙️Episode 336: Should You Actually Be Fasting for Fat Loss? (Fit Girl Fall)
I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
Transcript
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| 0:00.0 | Hello, my beautiful people, and welcome to Hot Healthy, Never Hungry, and what is the final |
| 0:12.8 | episode of Thick Girl Fall 2025? But don't get upset. We have something literally coming your way |
| 0:19.7 | come Monday. And it isn't a program or anything |
| 0:23.2 | like that teasing. It's something to the podcast. So get very excited. I am beyond thrilled to |
| 0:30.1 | move into something fun after this. But hey, Ficker Paul is not over. We still have one episode |
| 0:35.0 | coming your way today. And it is on a topic that I think is so great to round out this year's focus on fat loss. Because if there's one thing I'm certainly known for with people, it's funny to say like, I'm known for this. I never usually say that. But you know, yeah, we're going to own it. I'm really known not just for weight loss and not just for this podcast, |
| 0:55.9 | but I'm certainly known for talking about progress and extending progress as something beyond |
| 1:03.5 | just a number on the scale for women. So if you relate to this, you're going to love the podcast |
| 1:08.5 | episode today. And it is a Q&A episode because this was actually a listener submitted question that you guys are going to this. You're going to love the podcast episode today, and it is a Q&A episode because this was actually |
| 1:11.5 | a listener submitted question that you guys are going to love. Before we begin, I do have a review. |
| 1:16.9 | I want to highlight from Good Staff Maynard. She said, what a gift this is. I feel so grateful for the |
| 1:22.5 | work Lauren does to help us. She puts time and energy. Oh, boy, yes, I do, into helping us, and to really have us |
| 1:29.0 | focus on the holistic aspects of our bodies, including movement and nutrition. I love, |
| 1:34.2 | I appreciate, and that's why I'm helping her by leaving this positive review and recommendation. |
| 1:38.5 | Thank you so much. Oh, my goodness, as I'm sitting here in the thick of planning out all the episodes for literally the rest of the year for you guys. So you're secured. This podcast is good. We're all good and happy and healthy and losing weight and seeing the progress and staying on a track. This was just like the little diamond and the rough. Not rough. Like that's the wrong way to put it. But you guys know what I mean. Like in the thick of trying |
| 2:01.4 | to make sure this is perfect for you guys. I'm so happy to hear that this is impacting you. You're |
| 2:07.1 | seeing the value in it and you're focusing on what really matters. Move your body more. Focus on more |
| 2:13.3 | whole foods. Eat more of what you need to be eating of all the basic things. I'm so silly over here, |
| 2:19.3 | but anyway, if you do like this podcast and you have enjoyed Pick or Fall, do not be a stranger. |
| 2:24.2 | Leave a rating, leave a review. If you have not done it, it's the only thing I will ever, |
| 2:28.1 | ever, ever ask of you guys. Like, if there's one thing I ask, just leave a rating and review. |
| 2:33.2 | Like, what are you guys doing? I love it. Okay. Next up, we have today's |
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