How to track weight loss progress without a scale

Do you track your weight loss progress by the number you see on the scale?

I know I am not the only one who can get fixated by the number you see on the scale. However, the scale is not the only way to track your progress.

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There are other ways to track changes and progress. One way only requires a measuring tape for body measurements.

Body measurements for weight loss will give you a new dimension of your changes.

There will be some weeks that your scale remains the same, but the inches on your measuring tape decrease. When the measurements change you definitely have a win.

I step on the scale more mornings than I would like to admit. However, I am measuring myself every Tuesday morning right after I get out of bed. We all know that sometimes you work so hard and make gains that it doesn’t show on the scale. So, this helps me see some of my changes.

You also can take progress photos to go along with your measurements. It’s hard to physically see the changes in your body when you look at yourself in the mirror every day.

What should you measure?

  • Chest: Measure right below your breasts or pecs. Keep the measuring tape parallel to the floor.
  • Waist: Measure the smallest part of your abdomen. This is about 1/2 inch above your belly button.
  • Hips: Measure around the fullest part of your hips/booty while keeping the measuring tape parallel to the floor.
  • Thigh: Measure around the largest part of each thigh.
  • Calf: Measure around the largest part of each calf.
  • Upper Arm (Bicep): Measure around the largest part of each arm.

Keep a journal and decide how often you want to take measurements. You can write it down using a body measurement chart, use an electronic journal or a body measurement app.

If you have a smartphone, you can download a body measurement app from the AppStore or Google Playstore.

I am measuring waist and hips weekly. I am keeping track of my measurements in a Google Sheet.

How to take your body measurements

  • Wear fitted clothing or no clothing at all if you can.
  • Stand with feet together and body relaxed for all the measurements.
  • Use a flexible, elastic tape measure.

Don’t worry if you lose inches without losing weight. That’s actually a sign you’re losing fat and gaining muscle, which is great progress.

It’s a great idea to take your measurements first thing in the morning before eating or drinking anything. Every time you retake your measurements, take them at the same time, under the same circumstances so you can compare the results.

Don’t be discouraged if you aren’t seeing changes right away. Here are nine ways to help keep you motivated in the process.

How do you track your progress?

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