Setting your Baseline

Your body's hydration level and weight fluctuate naturally throughout the day. As your body goes through its daily rhythms, you will probably get different readings from your Tanita monitor if you take measurements at different times of the day. This is because BIA relies on your body's hydration level.

To make sense of the readings, you need a baseline or reference point before you set your weight and body composition goals. This will help you measure your progress realistically over time. You can learn how to calculate your baseline average on the Tanita website.

Setting Your Targets and Monitoring Results

Regular exercise and healthy eating helps increase muscle mass and lowers the proportion of fat in your body, changing the body's overall composition. Monitoring your body composition regularly will show how well your diet or fitness programme is working.

For sustained, healthy fat loss, aim to lose no more than 1% to 2% body fat each month. You won't need to make drastic lifestyle changes. It's much easier to make moderate restrictions in your diet - you'll still achieve a successful, sustainable weight and fat loss. Start changing slowly and gradually increase the amount of exercise you take. You'll find it easier to adapt your new, healthy lifestyle this way - and you'll be much more likely to stick to it.