This content is for informational and educational purposes only. Always consult a qualified healthcare provider.
Last Updated on July 30, 2025 by Grace Oluchi
There are many other ways to track your progress without using the scale.
For example, if you’re on a weight loss journey, using only the scale to weigh yourself and track how much progress you’ve made may not be helpful. See, it’s not that you can’t use the scale, nor is it a bad thing to use the scale. But, the results you can get are much more than what the number on the scale tells you.
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Why should you ditch the scale?
“Why shouldn’t you ditch the scale, though?”
It’s not the enemy here, okay? And, if you use it, it’s fine.
However, the scale doesn’t account for muscle growth, water retention, or hormonal fluctuations. It can’t tell much difference whether you’ve gained muscle or are still at the same weight you started. For the girls on their period, your body changes during this time, and you might weigh more, but the scale can’t tell.
This thing can discourage you, and you start thinking you’ll never achieve your goals. So, the main thing is, if you focus solely on your weight, you might miss out on the amazing progress you could be making.
Other Effective Ways To Track Your Progress
Take progress pictures
To a very large extent, a picture doesn’t lie. So, take photos of yourself at the beginning of the month and end of each month. You can also take pictures every week to see how things are going.
Changes can also happen in a week, so you never know.
Also, if you’re not even taking pictures of yourself, do a throwback to your old photos; you’d be surprised at how much progress you might have made since you started your fitness journey. And, it can help you appreciate your journey so far, and even encourage you to keep going. So, the scale isn’t the only thing you can use to track your progress.
Pictures can tell so many stories, and the success you’ve achieved so far can be a part of them.
Measure yourself
You can track your progress through measurements. Take measurements of waist circumference, hips, thighs, or arms. These measurements can be much more helpful to check how much progress you’ve made than what the scale tells you.
Also, imagine how happy you would feel when you realize your hips went from 48 to 46.5 in just a few weeks. It might seem small, but it makes a lot of difference. The same goes for your waist; measuring your waist and seeing that it’s smaller can make your day.
It simply tells you that you’re getting close to snatching your waist. Uh uh
Because “waist where?!”
Your face can tell you a lot, too
Losing face fat can also be a way to tell how much difference is being made in your body. The reduction of fat in your cheeks and double chin getting lesser is a sign that you’re doing something right.
Although some people naturally have more fat in their face, it’s a different kind of thing.
However, if you gained face fat due to gaining weight, and you’re seeing a reduction in the mirror, then know that you’re making progress. This is a simple but effective method of tracking your progress in your fitness journey.
Study how you feel
Do you have more energy, a better mood, and feel good overall? Is the quality of your sleep improving? If your answer is yes, you’re making progress. Paying attention to how you feel is another good way to track how much progress you’ve made in your fitness journey.
Even down to how well you focus on things, all these things matter a lot, so don’t skip them.
Workout performance
You can also track your workouts, including the weights you lift, how far you can run, and how many jump ropes you do.
If you could only do 500 jump ropes, but now you’re able to do 1 thousand, it’s a sign that your fitness is improving. The same goes with lifting weights; if you can lift heavier weights, with more sets, then you’re building strength and gaining more muscle.
Check how your clothes fit you
If you couldn’t fit into those jeans you bought a few weeks ago from one of your favorite stores, try again today. If you find it easier to fit into, it’s a sign that your body is changing and you’re making progress.
If you notice that the clothes you normally wear are getting looser, or you find you need to buy a smaller size, it’s also a sign you’ve reduced fat in your body. Checking how your clothes fit can help you keep track of your progress and help you know how far you’ve come.
Lastly, focus on your health in general, and not just what the scale shows you.
Testimonials from other people may help
However, this is optional, not final, and not necessary.
Again, it is NOT necessary.
But getting reviews from other people, like your friends and family, can also help you know how much progress you’ve made with your fitness routine. Especially if they are aware of your fitness goals. This can be a form of encouragement and can also motivate you to keep going.
However, you shouldn’t depend on or wait for what others say before you believe in yourself. You’re free to ask, but it’s not supposed to tell you how well you are.
The benefits of not using the scale to track your progress
Not using the scale can save you from unnecessary heartbreak. Because not seeing the scale drop can hurt one’s feelings.
It helps you focus on things that also matter, not only how much you weigh. Like it was mentioned earlier, using the scale is not a bad thing, because it’s a normal way to keep track of your efforts. But, solely using it and not paying attention to other important aspects of your life is not the best.
Not using the scale can help you celebrate the small things you achieve, which eventually lead to bigger results.
Tracking your progress in different ways can help you feel confident about your goals and not feel discouraged about your weight.
It also helps you appreciate how well your health has gotten better, rather than the number you see on the scale.
The bottom line
Using other methods to monitor your progress is a good way to focus on things that really matter. You can use the scale once in a while, like once a month or twice a month, it’s fine, and can be helpful too. But other methods matter, and can be more helpful in following up.
