Non-scale victories – how to track your weight without a scale
There’s no doubt that we tie our weight loss progress to the scale.
And when we don’t see any progress happening, it can be discouraging and overwhelming.
It seems like if we don’t see the numbers on the scale drop drastically, we don’t feel like we’ve been working hard enough.
Want the truth?
The best tools to track your weight loss progress go beyond the scale. Now I’m not going to tell you that the scale is entirely useless because while it is one way to measure your weight loss, it isn’t’ the end all be all.
In this post, I’m going to go over 13 ways to measure your weight loss progress so that you can feel motivated again and give yourself a break from the scale.
1. Take Pictures
I used to dread taking pictures because I was scared of being disappointed. If I didn’t see results, and you know what? Yes, it’s has happened. But you want to know what else happened?
I started noticing some muscle growth here and there, and my face starting to look less and less puffy.
It showed me that regardless of the scale moving or not, progress was still happening, and the amount of fat loss and muscle growth had a lot to do with this.
2. Your clothes will start to fit different
When I would get dressed for my part-time job at the restaurant, part of my uniform is to wear black jeans, the bad part about this was that every time I took them out of the washer, they fit snug until one day they just slid up and closed so easy.
If you’re not ready to take pictures, this is one of my favorite ways to track my weight loss progress.
After a while, you’ll start noticing some of the same clothes you wear regularly fit differently.
3. Your skin will start to glow.
If I eat awful, my skin makes sure to let me know.
I’ve always had sensitive skin, and as I got older, it got worse and over the years. I’ve learned what I can and cannot use, and while products do help with your skin, nothing seems to work better than once you start taking care of your health.
A healthy weight loss will make your face feel lightweight and look fresher and brighter.
4. you have more Energy
I don’t know about you, but when I was eating bad and gaining weight, my energy was at a negative 2.
Track your energy in the morning to get up, participate in activities at school or work, pick up a side hustle, and set new goals.
Since I’ve been committed to being healthier this year, I’ve had much more energy to get up earlier and work on my blog.
5. You’re Mood will start to skyrocket
Are you always in a bad mood or feeling down about yourself?
For a while, I noticed my mood fall in the slumps. Part of this was because I can’t travel right now, and the second part of it was because I knew I should be taking care of my body, but I wasn’t.
Seeing progress in your mood is definitely a sign of feeling healthier. You’ll feel like getting more involved in social groups your in, dance around a little bit just because and the easiest smile more.
6. you’ll have the Motivation to do things
You are losing weight, and behind that, you have more motivation to get more things done. Once you start feeling healthier, you’ll notice that smaller things like taking the stairs, cooking, laundry, cleaning up a bit, carrying groceries, or going for a walk become easier to complete.
7. you’ll start losing inches
How often should you measure yourself? This isn’t something you want to do every day because yeah, it may be a little time consuming, and sometimes we make the mistakes of not measuring accurately.
If this is you, check out this post at WebEd that shows you how to measure your waist.
But tracking your measurements is a great way to track how your body composition is changing
8. Your body fat will start dropping
Body composition is a great way to measure your progress. Sometimes the scale may stay the same depending on your goals, but in the end, measuring your boy fat is another way to measure your progress. Here is an example of body fat ranges.
Overall, anything under 30% body is a great way to stay healthy and prevent any health issues.
9. you’re Strength in the gym will shock you
Maybe you underestimated your strength for some time now.
But now, the 15 pounds dumbbells that felt heavy once before don’t feel so heavy after all now.
Sure the scale may not be going down, and you may actually see it go up but take into consideration that muscle weighs more than fat.
10. your doctors will love your lab results
If your last visit to the doctors didn’t go as planned, it’s always exciting to see the healthier changes have an effect on your lab results at the doctor’s office. It’s crazy how changing up your habits, getting healthier, and shedding a couple of pounds can result in fewer prescriptions and fewer visits to the doctors due to being sick.
11. no more sleepless nights
This doesn’t just include how long you sleep. This also includes how long it takes you to fall asleep and how well-rested you feel when you wake up. I think we often underestimate how much sleep helps us function.
When I get good sleep, I usually don’t need to take any naps. But when I do, I always set my timer for 20 minutes because if I sleep for anytime longer, I usually feel exhausted, or struggle falling back asleep later at night.
Aim for 6- 8 hours a sleep a day. Another habit that helps me is setting the “bed-time” on my phone. I’ll start with time I want to wake up and work backward 6-8 hours. This way, I can have an idea of around what time I should start winding down for the day.
12. Anxiety who? you’ll take control of your anxiety
If you’ve ever suffered from anxiety, the feeling is no fun. The truth is that when I was prescribed medicine to help me deal with my anxiety, it terrified me. It terrified me to have to depend on medication.
Surrounding yourself with like-minded people who have the same interests and goals as you push you to be involved and push other people to succeed. For me knowing that I could motivate someone else helped take the focus off of me.
13. your Confidence will get a major boost
OOOO WEEE! Maybe the scale doesn’t move—one of my favorite non-scale victories.
But you’ve seen your clothes fit better, you’re knocking new personal goals out the park, and you just feel good!
Confidence comes in all shapes and sizes. And only you can take control of that confidence.
It’ll show in the way you walk, talk, and self-esteem, not just in the way you wear your clothes (but of course that always helps too!)
Conclusion for Non-scale Victories to Track Your Weight Loss
If you’ve been dependant on the scale, I hope this post changed your mind and taught you new ways to measure your weight and track your overall progress.
Breaking away from the scale not only gives you peace of mind, but it also gives you the confidence to love your self.
And credit yourself for all your hard work regardless despite not hitting a number on the scale.
Let me know! What is your favorite way of tracking non-scale victories?
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