Weightloss | How to measure progress without the scale
Whether your goal is to lose weight or gain weight, if the scale is your only measurement of progress, you are bound to become dissatisfied, discouraged, and frustrated. The scale is a good way to see if things are moving in the right direction, but it should not be your only metric.
Weightloss is not linear.
All of our success stories and transformations went through the same battles as you. Fluctuations on the scale are normal and experienced by all. The difference is whether you allow the fluctuation to interfere with your habits or whether you soldier on without loss of enthusiasm in the pursuit of your goals.
Things like hydration, sodium, time of your last meal, pms, even muscle soreness can all influence the scale. We will dive into all of these categories in the future. But for now, watch Jason increase his bodyweight by over 11lbs in one day in the video below.
So let’s consider some other factors and data points we can be using when measuring progress.
Some of these are more subjective but nevertheless, still important.
1. Measurements
A simple one is to be taking measurements, if you are one of our Essential or Premium members you know this because it’s on our spreadsheet. You can buy a cheap soft tape measurer here.
2. Progress Pictures
Progress pictures are also a great indicator of body composition change when the scale isn’t moving. You might like to take pictures twice a month or once a month. Whatever you do, pick a schedule and stick to it by setting a reminder in your calendar.
3. Clothes
How are your clothes fitting? If your pants are falling off you or you’re having to use a smaller hole on a belt that’s a good indication that while the scale may not be moving, your body composition is changing.
Go into your closet. Pull out those pair of jeans you tucked away because they are too small. Try them on. Scary we know! We’ve been there too. Do they fit? Are they still a bit snug? Are they too big now? Get a sense of how they feel and check back in with them every few weeks. Maybe even write yourself a note and take a picture of yourself in them!
4. Energy
How is your energy, mood, and overall outlook? The scales not moving but you feel better and aren’t falling asleep at 2pm is a good sign you are fueling your body properly. Better yet get some hard evidence with a blood panel analysis at your doctors or from our friends at Inside Tracker. We check in with them about every 6 months to make sure all our health markers are moving in the right direction too! – hey abs are great and all but I’d also like to be around long enough to see some grandkids! ??
5. Performance & Fitness
Are you performing well in your workouts? Whether you go to CrossFit, follow our weekly workouts on SugarWOD, or do your own thing, make sure you’re keeping track of your performance. If you are hitting PRs, lifting more, and running faster, that’s a great sign that your body is changing!
We know it’s hard to not let the scale get the better of you. But if you’re tracking all these other markers and they are showing signs of improvement, then hopefully you can start to rationalize that maybe, just MAYBE, the number on the scale isn’t quite so important after all. And for those occasions where you can’t, come back here and watch this hysterical video! I guarantee you’ll have a good laugh about it ??