5 Ways To Track Progress WITHOUT Using A Scale

Many people focus solely on the scale to measure their progress, while the scale is a great tool and will show if you are headed in the right direction over-time, there are many other ways to measure progress that are less harsh on you mentally.

If you are someone who gets obsessed or overly disappointed when weighing yourself, these five ways to measure progress may be a better option for you.

  1. Progress Pictures

This is a very underrated way to track results and can be a great tool to measuring your progress. If you are strength training while pursuing weight loss, your weight on the scale will fluctuate greatly because you will be gaining muscle, while losing body fat.

A progress picture can show how your body composition is changing, and gives you a visual of you heading in the right direction without relying on a scale.

2. Tracking Your Strength Increases in The Gym

Another underrated but useful tool of progress, is keeping track of your weights in the gym and whether or not you are increasing reps or weight as time goes on. If you are increasing your performance in the gym, there is almost always a chance that you’re headed in the right direction with lose in body fat and increases in muscle gain.

3. Tape Measurements

This method of tracking progress is great because you don’t have to update it weekly or daily, but more on a monthly basis. The scale is tempting to update weekly and even sometimes daily for most of us which can cause a negative impact on the way you look at yourself.

We suggest measuring the places you’d like to see decrease or increase the most in inches, and then updating them once per month to see if you are on the right track.

4. Body Fat Percentage

Although there aren’t many accurate and easy ways to measure body fat percentage, it is a great tool to give you a baseline of where you are and something you don’t have to track on a frequent basis.

If you don’t have access a DEXA scan near you, you can use an electronic body fat reader or pinchers. Remember if you choose not to use a DEXA scan, you will not get 100% accuracy, but a range that you could be in.

5. Clothing

This may seem simple and silly, but being able to fit into old clothes is a GREAT way to measure progress. If the scale hasn’t budged, but you can fit into your favorite pair of old jeans, thats a sign that you have changed your body composition in a positive way.

Remember, the scale should never be your main focus while on your fitness journey. It is just a number and does not determine your self-worth or progress being made. Stay consistent with working out and eating healthy, and your goals will happen! This has to be a long-term lifestyle, not just a short term fix.

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