Weight Loss

Ways to Track Your Weight Loss Without Using Scales

It is critical to keep track of your progress when losing weight to keep motivated. Tracking does not imply stepping on the scales every day. This can be extremely harmful, leading to an unhealthy fixation on something that won’t reveal your actual progress toward wellness.

Instead, there are several things you can do to track your progress without stepping on the scales. The following are ways you can do that: 

1. Keep Track of Your 28-Day Objectives

If you decide to follow the 28-day challenge, this is one easy way to go. As you identify your objectives, determine how they relate to a body change and note these improvements. 

2. Track Your Progress on a Calendar

You can take a calendar and use it to record your progress. Write down your goals per day and per week and mark the dates when you achieve them and fill in the dates when you have not completed your plan. This way, you can quickly monitor your progress. 

3. Record Changes in Your Physical Appearance

Part of your progress will be how you see yourself. You can keep track of how your clothes fit by wearing the same clothes you wore at the program’s start.

Taking pictures of yourself is a fun way of keeping track of your progress. Take photos of yourself at different steps of the program and compare them. You will be amazed to see the difference. 

4. Start Writing Down Your Journey

It would be best to write down your journey as you go along. You can use this to remind yourself how far you have come and how far you still need to go.

You will be amazed how far you have come when you can look back on where you started from. With this kind of documentation, you will be motivated to keep going. 

5. Start a Video Diary

This is one of the best ways to track your progress. You can video yourself as you go through the program and see your progress. Everyone loves to see themselves on camera, so this way, you can add some fun to the program.

6. Measure Your Countermovement Jump

It doesn’t matter if you see visible changes or not in your body. Instead, you can use a Countermovement Jump as one of the ways of tracking your fitness level.

The idea is to measure the amount of force the body can generate against gravity. When you jump for the countermovement of the jump, you have to squat down and bounce up. This way, you can improve your lean tissue area, leg power, and leg strength.

7. Monitor Your Hydration

This is one of the easiest ways of tracking your progress without stepping on the scales. You can measure it by the amount of water that you drink. It would help if you were drinking at least two liters of water every day.


As you can see, there are many ways to track your progress without stepping on the scales. You don’t need to get obsessed with the amount of weight your body is in. Instead, it is more important to focus on how your body is changing and improving.

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