How to Track Your Weight Loss Progress

How to Track Your Weight Loss Progress

By Nicole Hogan-Jenkins | Expert Fitness Trainer

You’ve been increasing your activity levels, switched out junk food for healthy options and you feel great! Why aren’t the numbers on the scale budging? Makes you want to throw that scale out of the window, right? Weighing yourself for days without a drop in numbers can be very frustrating and demotivating. Do not give up hope! The scale can be a tool in your arsenal of fitness tracking, but you can use other methods to get a good reading of your progress.

Why the Scale is a Fair-Weather Friend

Stepping on the scale is one way to track your weight loss, but it does not tell the entire story. Your weight may fluctuate between five to seven pounds per day based on a variety of factors. According to Dawn Jackson Blatner, RD, spokesman for the American Dietetic Association, eating starchy or salty foods, the weather and water retention due to hormonal changes can all affect your weight daily.

woman fighting scale

Photo Credit:www.fitday.com

If you choose to weigh yourself, do it once or twice a week, first thing in the morning after using the bathroom. Morning weigh-ins will help you avoid any spikes in weight due to your meals or water intake. Daily weighing can be emotionally exhausting; tip toeing onto the scale periodically will help save your sanity.

Friendlier Tracking Methods

Tracking your weight loss progress based on measurements is a mentally friendly way to monitor your results. My favorite system for tracking my progress is “the jeans method”. Try a pair of “non-stretchy” jeans once a week to see how much your physique has changed. Each week, you should see a difference in the fit of your jeans. Essentially, judge your results by the way that your clothing fits.

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measuring waist line with measuring tape

Photo Credit:www.susanhutchinson.com

You can also track your progress by taking your measurements biweekly. If you choose to use measuring tape, take your measurements in the same places each time. When your body is experiencing a composition change, you can lose fat without seeing a drop in the numbers on the scale. Using your measurements to track your weight loss will show the changes that can’t be seen with the scale.

If the numbers on the scale are driving you nuts, it may be time to ditch it. There is nothing wrong with that! The last time I stepped on the scale I was mad at myself, so now I don’t use it at all. However, I did notice that my jeans are getting loser. Choose the method that works best for your sanity.

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