5 Ways To Measure Weight Loss (No Scale)

I don’t know about you, but I hate weighing myself. The numbers never say what I want them to. Sure, it is exciting when you see the number go down. However, that doesn’t always happen. Today, let’s talk about five ways to measure weight loss without a scale.

If you are working out hard and following a clean diet, your body will change. You don’t need a scale to tell you whether or not you are getting fit. Try tracking your progress in these alternative ways.


This is my favorite way to track weight loss without numbers. Every week, or at the beginning and end of a 4-week challenge, take photographs of yourself. Take shots from every angle (front, back, side, side). Wear clothing that are revealing and do not manipulate your body too much (i.e. it should not flatten your stomach). Also, try to take photos at the same time of day and in the same lighting for a true comparison. Tracking your progress this way is great because you can actually see how your body is changing.

Energy Level

If you are eating healthfully and exercising regularly, you will have more energy throughout the day. The only time this is untrue is if you are overtraining or following an extreme fat loss diet. Professional athletes and bodybuilding competitors may go on an extremely low calorie, low carbohydrate diet to prep for an event. This kind of diet can be draining. The general population should NEVER follow a diet like this. A healthy diet and workout schedule will leave you feeling energized! If you have more energy, trust the process is working.

Jean Test

If you want to check your weight loss without measuring anything, step into an old pair of pants. If they fit or are loose, you are on the right track!

Track Your Fitness

In my opinion, this is the most enjoyable way to track weight loss and strength. Every four weeks, I like to choose an exercise to work on for the month. Last month I worked on my pulls ups, and now I am so much stronger. I can tell all of that hard work has transformed my upper body. I have had clients set fitness goals to run a 5k or a 10k. Working towards that goal helped them focus on something besides the scale, which in turn helped them lose a ton of weight! Pick a goal or two and watch your body transform by how much stronger you get.

Measure Other Numbers

The scale is not the only way to measure your body. In fact, it is probably the worst way to track your progress. Track your body fat with calipers or an electronic body fat measuring device. It is also a good idea to measure the areas where you want to lose weight in. So take a tape measure to your hips, butt, stomach, chest, thighs, etc. Try to focus less on what the numbers are and more on whether or not they are going down.

Leave a Reply

Your email address will not be published.