While you may not be losing body weight, you might be losing body fat—and the scale won’t show that. That’s why I don’t recommend weighing yourself every day; it can feel overwhelming.
However, if you’re curious, try an experiment: weigh yourself at the same time each day for 7–10 days. You’ll quickly notice how body weight fluctuates. It’s useful for spotting long-term trends, but short-term fluctuations don’t reflect your true progress.
That’s why it’s so important to track your progress using other methods—weekly and monthly.
My clients have regular check-ins to celebrate their non-scale victories. And when you focus on those, you begin to see just how much happier and healthier you feel.
Some of them even choose to stop weighing themselves altogether. Because from a short-term perspective, it’s simply not relevant. You are so much more than a number on a scale.
Your body weight will fluctuate throughout the day, week, and month—and there are plenty of reasons why: what you ate, your stress levels, where you are in your cycle, or even how you trained yesterday. The number on the scale only reflects your total body weight—bone, muscle, water, and fat combined. Unless you’re using a high-tech scale (and even those aren’t perfectly accurate), you’re only getting part of the picture.
Here are 5 different ways I review my client’s progress.
- How are you feeling? This is very important. With more nutritious meals and regular exercising routine you’ll start feeling more energised. With the extra energy, you’ll feel more motivated to keep the new routine going as you feel the benefits already.
- How are your clothes fitting? As you are lowering your body fat and with resistance training increasing your muscle mass, you’ll see a big difference in the way your clothes fit. Looser in some body parts and tighter in other areas which is exactly what we want.
- How is your skin & hair? With nutritious and balanced diet, you’re getting more vitamins and minerals which has got a lot of benefits for your hair and skin glow.
- Measurements and progress pictures. When you look in the mirror daily you may not see the changes. Including regular measurements and progress pictures in your monthly reviews is important as it reveals the changes in your body. I have clients who would tell me before their reviews that they don’t feel they made any progress. And when we compare pictures and measurements, they are very pleasantly surprised. Sometimes the scale will not change but the measurement and pictures do.
- Are you stronger, faster, and fitter? Working out with progressive overload with a good form means you’re getting stronger and better every week. What felt hard last month, seems like a piece of cake. Which means you are progressing.
The scale won’t give you answers to any of the five points above. That’s why it’s important to ask yourself these questions weekly and monthly to track your progress.
And if the scale stresses you out—ditch it. That number doesn’t define you.
Focus on what you can control: your nutrition, your activity level, and your stress. Don’t waste energy on what you can’t control—like the number on the scale.
You’ll likely find you’re happier without weighing yourself.
Because that number doesn’t define your progress.
If you’ve been consistent with your efforts, don’t let the scale tell you otherwise. Instead, shove it under the sofa and keep going.
Losing weight doesn’t need to be stressful. I can show you how to continue loving your life while making progress.
📧 Email me today if you need help getting started, and I’ll show you different ways to lose weight, get fitter, and feel healthier—without obsessing over a number.