With obesity rates on the rise, weight loss has become one of our top concerns. While many of us try to follow diets and exercise, we may not get the results we want. And even if we do, if we give up our strict routine, we worry about gaining weight.

Our unsuccessful weight loss journeys could be because we weren’t getting it right, says prominent nutritionist Rujuta Diwekar. In a video she posted on Instagram, Diwekar explains how to properly measure body weight and fitness.

Body weight includes fat body weight and lean body weight. As we age, we put on more fat and less lean body weight, she says. Researchers have often pointed out how harmful a weight loss diet can be to our bodies. The right way to lose weight is to take a sustainable approach – that way, the weight you lose never comes back.

Body weight is not a measure of fat, it is certainly not a measure of fitness, says the nutritionist. So measuring your weight on a scale is not accurate as it doesn’t tell you the difference between lean body weight and fat weight, Diwekar adds.

It is important to make sure that your lean body weight is increasing as your fat weight is decreasing. According to Diwekar, the three parameters that will tell you your lean body weight is gaining are:

* Belly to hip circumference: Using a simple tape measure, measure your waistline two to three fingers above your navel (the narrowest part of your waist).

For the hip circumference, measure the widest part of your hips. Write down the measurements. The ideal waist to hip ratio is between 0.7-0.85 (for women) and 0.85 to 1 (for men).

* Seat and range test: Sit on the edge of a chair and keep your legs straight with your toes up. Look straight and bend your body to reach your feet. If you can touch your toes, the reading is zero. If you can only reach up to your ankles, the reading will be taken in minus.

* Resting heart rate: Wake up in the morning and put an oximeter on your finger. The number displayed can be viewed as the average of your resting heart rate. Otherwise, you can check your pulse before you get up.