Ways To Track Progress Besides The Scale
We’re six weeks into 2021, and you hopefully haven’t given up on your goals already. If one of your goals was weight-loss, you may have experienced some frustration at a lack of progress on the scale at times. First of all, know that this is NORMAL! Weight-loss is not linear. It is very normal to see fluctuations in weight due to various reasons (fluid intake, sodium intake, hormones, etc). So it is very important to take into consideration different ways to track weight-loss besides the scale. Here are some of our favorite ways to track progress besides the scale that we tell our clients to look at.
1. Take progress photos
Photos do not lie! We ask our clients to take progress photos regularly to visually see the progress they are making. It’s easy to get hung up on a number, but there is no denying when you see your body changing through pictures. Try to take them in the same clothes each time to really show yourself how much progress you’ve made.
2. Take circumference measurements
Pick a few spots (we like chest, waist, thigh, and arm) and take measurements every few weeks. The only thing to be aware of is if you are also starting to workout, you may be building muscle as well. If this is the case, pay most attention to your waist measurement as you are not putting muscle on here.
3. Use the “jeans test”
One of our favorite markers. How are you fitting in your clothes? If your clothes are getting looser or you are fitting in clothes that you couldn’t previously fit in, you are obviously making progress!
4. Look at other biometric markers
If you are going to the doctor somewhat regularly and get bloodwork done, looking at these results would be very helpful to see your progress. All of these markers will be improving if you are losing weight. This includes blood pressure, cholesterol, blood sugar, etc.
5. Look at all other aspects in your life that may be changing
There are other things to look at that might surprise you that will indicate you’re making progress. For example, sleep usually improves with fat loss. Mood improves as well. Just take a look at all aspects of your life and take note as to what has been changing for the better.
What about using body fat percentage testing? We recently wrote a blog about the inaccuracies about body fat testing; however, they can be a good tool to track your progress/trends over time. So even though actual accuracy is questionable, it should still show over time if you are losing body fat or not.
Hopefully this article shows you why you cannot only rely on the number on the scale to track your progress. Sure it is one important marker to determine if you are losing body fat, but there are so many other things that go into your scale weight. This is why it’s so important to be tracking many different things in order to truly show yourself how much you are progressing.