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How To Track Weight Loss Without Using Scales

Updated: Oct 31, 2023


how to track weight loss without using the scales

The scales can always be seen as either a 'happy' results or an 'angry/sad/disappointing' result


And while they may seem important


The truth is they are not


Yes, you may have a weight loss target in mind


But... Ask yourself this


What If You Didn't Weigh Yourself For 4 Months and Felt Amazing....


...but jumped on the scales and realised you were not the weight you 'wanted' to be


Can you see?


The only real reason you should be tracking weight is to give you a rough guide on your food intake and also to measure weight gain during 'time of the month'


The other reason is for your personal trainer or coach to use this as a guide to see your progress and to make any relevant changes to your food/exercise program to keep you on track


Which is why this article is so important to your progress


You will discover the Most Essential ways you need to track your weight loss progress without the use of scales


Step 1: Pictures


They say 'Pictures Say 1000 Words' and when it comes to seeing shape changes in your overall body shape these are amazing guides


When you take these take them from 3 sides


Front: Standing facing the camera with your arms by your side and your chin parallel to the ground


Side: The exact same stance as the front


Back: The exact same too :)


Remember the rules too: No sucking your stomach in or holding your head high


Step 2: Measurements


You can measure throughout the body, arms, waist, hips, abdominals and thighs are the main areas


But we recommend just the abdominal measurement and thigh measurement (3 or5 inches from the top of the knee cap)


When measuring the abdominals use your belly button as a guideline to get consistent measurements each time


Step 3: Clothes


This is probably the greatest feeling


Getting ready for a night out and then putting something on that you just feel amazing in


All that work over the weeks/months/years as come to fruition and you feel incredible


And this one probably sums up what losing weight and most importantly, improving your health is really about


How You Feel


This really determines the success of what you are doing because if you have just started out, half way through or battling a long road


How you feel during this journey really gives you the indication on its success

  • More Energy

  • Better Concentration

  • Improved Sleep

  • Low/No Bloating

These are just some of the physical and mental feelings you will develop along the way


Don't hinge everything on the scales


If you are working with a weight loss coach or personal trainer


Leave that to them


If you are going this alone


Just remember they are a small guide to a bigger picture

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