Track Progress Without the Scale

behavior change exercise behaviors fitness mindset goals lifestyle change mindset mindset shift success weight loss

People’s opinions on weighing themselves are all over the place these days. Some say you have to weigh yourself daily (you don’t). Others are saying to ditch the scale altogether (you don’t have to do that either). I’m here to tell you that it is possible to track your progress WITHOUT THE SCALE! 

Hey, Hi, Hello! Brooke here to tell you THE SCALE IS JUST A NUMBER!

I know, a novel idea, right? But seriously, why are we basing health off that tiny little data point at our toes? This number is just that; it’s data! It can show us progress over time, but it isn’t the be-all and end-all that some of us think it is. 

As a matter of fact, many of my KJO clients aren’t even getting on a scale right now.

Your mindset shouldn’t be hyper-focused on the scale, especially since the number we see there is something you actually have no control over. Weight fluctuates day-to-day for so many reasons. Just a few examples of why your weight might spike:

  • You ate more the day before
  • You drank more water the day before
  • You had more sodium than usual
  • Your period is coming
  • You need to poop

The list goes on. Like I said, there are several factors that can affect your weight. When you’re trying to lose weight, or more accurately, lose fat, it’s important to shift your focus to controlling the things you can control (such as how much you’re eating and how often you’re exercising) and look at other factors in your life to measure your progress.

There are SO MANY other ways to assess progress besides that little number.


5 OTHER ways to track progress:

Biofeedback: Take a look at your energy. Do you now have more energy than before? What about your hunger levels? Are you feeling less stressed? Even soreness can improve as you build muscles. Sleep quality is a huge one! Do you fall asleep faster and wake up refreshed? Look at how your digestion has improved too. These are all significant clues to how you are progressing!

Progress photos: Now, taking photos every day isn’t going to show you much, just like it is easy to miss changes when you wake up and take a look in the mirror every morning. BUT when you compile some photos, say monthly, and hold them side-by-side, you can see changes!

Quality of life: Are you now able to do the things you have always wanted to? Can you go hiking with your children? Can you carry your laundry up the stairs without needing to sit down after? These are both definitely wins.

How your clothes are fitting: “But my measurements haven’t changed!” I hear this A LOT. Think of it this way- unless you are a flawless human, there is a good chance you have some margin of error with that measuring tape. Measuring 1 inch higher or lower than last month can make a huge difference (or no difference at all)! Also, for most of us, clothes have become this stretchy fabric that will conform to anything. I dare you to pull out those old ski pants, that little black dress, or whatever it may be for you, and see how it fits now! You’ll likely be pleasantly surprised.

Mindset changes: Assessing your relationship with food is a great place to look for progress! Maybe now you’re not thinking about food 24/7, or you have less anxiety when attending family parties. Maybe working out is no longer a chore and something you ENJOY! These are all signs of PROGRESS.

These are just five of the different ways you can see your progress without stepping on the scale. Remember that assessing progress by various methods is one of the best ways to decrease that scale stress and get back to living and ENJOYING life! Don’t let numbers rule your life. Focus more on how you feel physically and mentally. Look at your wins and celebrate them(just not necessarily with food)!

Which way do you choose to assess progress?