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How can I track my progress without getting obsessed with the numbers on the scale?

Hi there,

I'm looking for advice on how to track my progress without relying solely on the numbers on the scale. I have always struggled with my weight and have a tendency to get obsessed with the number on the scale, which can be discouraging and counterproductive to my goals. I want to find a more effective and healthier way to track my progress on my weight loss journey.

Currently, I am implementing a balanced diet and am trying to incorporate more exercise into my routine. However, I am struggling to see physical changes, which can be disheartening. I want to find a way to gauge my progress that goes beyond the number on the scale.

Do you have any suggestions on how I can track my progress and stay motivated without getting too fixated on the numbers on the scale? Any tips or advice would be greatly appreciated. Thank you in advance!

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I completely understand how difficult it can be to track progress without getting too fixated on the numbers on the scale. What has worked for me is focusing on non-scale victories. One way I do this is by setting goals that are not related to my weight, such as being able to run a certain distance, do a certain number of pushups, or fit into a specific pair of pants.

I also try to make sure that I am living a healthy, balanced lifestyle rather than just focusing on weight loss. This means making sure I'm getting enough sleep, drinking enough water, and eating nutritious foods. When I feel good about how I'm taking care of myself overall, it's easier for me to stay motivated and not get too caught up in the numbers on the scale.

Another thing that has helped me is finding a support system. Whether it's a friend, family member, or online community, having people to talk to about my progress and share tips and advice with has been incredibly helpful. It's also nice to have people to celebrate non-scale victories with, even if they might not fully understand the significance of fitting into a certain pair of pants.

Overall, it's important to remember that weight loss is not the only indicator of progress, and that living a healthy, balanced lifestyle is about so much more than just shedding pounds. Find ways to appreciate your progress, celebrate your victories, and stay motivated along the way.



I can relate to your situation as I was once in the same place. At first, I was getting frustrated being fixated on the number on the scale, but then I realized that there are multiple ways to track your progress and measurements.

One technique I found helpful was setting realistic and achievable fitness goals, such as improving my endurance or lifting heavier weights. Focusing on my fitness goals not only distracts me from checking my weight daily but also helps me feel empowered and successful.

Another method that worked for me was using a visual aid to track progress. I created a board with pictures of myself taken every week to compare the difference. The visual representation of progress gave me a boost of motivation and inspiration to keep going.

Lastly, I try to focus on the health benefits of living a healthier lifestyle instead of the scale. I think about how much better I feel, how much more energy I have, and how my overall mood has improved since my lifestyle change. By focusing on the numerous advantages, I feel more positive and accomplished, which in turn will keep me motivated in the long-term.

In conclusion, there are multiple methods to track your progress that do not involve the scale. Set achievable goals, use visual aids, and focus on the numerous health benefits of a healthier lifestyle to help shift the focus from the number on the scale. Remember, your progress might be slow, but small progress is always better than no progress at all.



I used to have the same problem - I would get obsessed with the number on the scale and would often feel like I wasn't making progress if I didn't see that number go down. What helped me was finding other ways to track progress that weren't focused solely on weight.

One method that worked really well for me was tracking my fitness progress. I started out not being able to run for more than a minute or two, but after a few weeks I was able to run for longer periods without stopping. Seeing how far I had come in terms of my fitness level was incredibly motivating and helped me stay committed to my health goals.

Another thing that has helped me is tracking my daily habits. Rather than focusing on outcomes, I focus on the things I have control over, like what I eat, when I exercise, and how much water I drink. I set small, achievable goals for myself each day, like drinking eight glasses of water or making sure I eat something green with every meal. By tracking these habits, I can see how they are contributing to my overall health and well-being, even if the number on the scale hasn't changed much.

Finally, I remind myself that progress is not always linear. There will be ups and downs, and sometimes it can take longer to see progress than we would like. But by staying committed, focusing on small victories, and staying positive, we can make progress in ways that go far beyond the number on the scale.



I completely agree with the points made by the other users in this thread. I found that getting fixated on the number on the scale was leading me down a path of disappointment and frustration. In order to avoid this, I started tracking progress using a few different methods.

One thing I focus on is improvements in my daily habits. Tracking my water intake, getting enough sleep, and hitting my daily step goal has given me a much better idea of how much effort I'm putting into leading a healthy lifestyle. This method helps me see progress without even stepping on the scale. Implementing small changes daily and consistently can have a huge impact on your health journey.

Secondly, I love tracking my strength progress in the gym. It's a great way to challenge yourself and measure your progress without getting stuck on the number on the scale. Tracking how much weight you're lifting or how many reps you can do is a great way to see progress in terms of your fitness goals. Over time, you'll notice that you're able to lift heavier weights or do more repetitions, which is a motiving factor to keep pushing further.

Finally, focusing on how clothes are fitting is another method of tracking progress that I found successful. If a shirt that used to be tight now fits comfortably, you know that you're making progress, even if the number on the scale isn't changing.

In summary, there are many ways to track progress apart from the scale. Focus on the habits you are making, the increase in your strength, and how your clothes fit to keep moving forward on your health journey.


Hi there!

I completely understand where you're coming from. I used to be so focused on the number on the scale that it was hard for me to see any progress or feel good about my efforts. However, I've found that there are a few alternative methods of tracking progress that have been really helpful for me.

First, I started taking progress photos. It can be hard to see changes in your body when you're looking at yourself every day, but taking pictures every few weeks can really help. I would suggest wearing the same clothes and standing in the same spot each time so you can really see the differences.

Another thing that's helped me is tracking my measurements with a tape measure. Sometimes you might not lose weight on the scale, but you could be losing inches around your waist, hips, or thighs. Seeing these measurements decrease is a great way to stay motivated and see progress.

Finally, I try to focus on how I feel rather than how I look or how much I weigh. When I'm consistently eating well and exercising, I feel better overall - my energy levels are higher, I sleep better, and I'm in a better mood. By focusing on these non-scale victories, it's easier for me to stay motivated and keep going, even when the scale isn't showing what I want it to.

I hope this helps! Remember that progress takes time and that anything you're doing to take care of yourself is a step in the right direction.


Hi there,

I totally understand where you're coming from, as I have struggled with the same thing myself. One method that I found to be helpful is to track my progress using clothing. Rather than focusing on the number on the scale, I try on a pair of pants or a shirt that I know used to be too tight and see if they fit better. This method gives me a tangible way to see my progress, rather than just a number, which has helped me stay motivated and stay on track.

Another approach that has worked for me is to keep a journal. In the journal, I keep track of my meals and workouts, as well as my thoughts and feelings. Writing things down allows me to reflect on my progress, and it also helps me stay accountable to myself. Plus, it's always interesting to look back and see how far I've come since I started.

Finally, I try to focus on the bigger picture. Rather than solely focusing on weight loss, I try to think about how living a healthier lifestyle is making me feel. Am I sleeping better? Is my energy level higher? Am I feeling happier and more confident? By focusing on these bigger, more meaningful changes, I can take my attention away from the number on the scale and put it towards achieving my overall health and wellness goals.

I hope that these tips help, and remember that progress takes time, so keep pushing forward, and you will get there.



Tracking progress without getting obsessed with the numbers on the scale is a common problem people face. I tried to focus on small changes that led to an overall healthy lifestyle.

One method that worked well for me was tracking my mood and energy levels. Being consistent with exercise and a healthy diet improved my overall mood and energy levels, which was a great way to gauge my progress without stepping on the scale. These are great non-scale victories that are just as important as your physical progress.

Another way I found helpful was tracking my stress levels. Reducing stress levels can have numerous benefits, including better sleep and a stronger immune system. Meditation and yoga are part of my daily routine that helps me reduce stress levels and notice the differences in how I feel.

Lastly, I think being consistent and patient is key. Hard work and dedication to a healthy lifestyle can lead to real results. I remind myself that my progress may be slower than other people, and that's okay. The important thing is that I continue making positive choices to improve my health.

Remember, the scale is not always an accurate representation of progress. It's essential to focus on other aspects of your health journey and celebrate the small victories, whether it's fitting into smaller clothing or feeling more energized. Stay consistent and patient, and your progress will come over time.



I can totally relate to your question as I used to be in the same boat. After being frustrated with the numbers on the scale, I decided to track my progress by measuring my body fat percentage. It was a great way to monitor my progress without solely relying on the scale. Plus, it allowed me to see the changes in my body composition, which increased my overall motivation to keep going.

Another method that worked well for me was to track my energy levels, sleep quality and emotional state. I closely observed how I felt throughout the day, how well I slept, and how my clothes were fitting over time. By looking at my progress from different angles, it helped me stay motivated and gave me a better idea of how far I had come from where I started.

One other key thing that I found helpful was to set weekly goals. They could be small, attainable goals such as buying more fruits or vegetables, or going for a 30-minute walk each day. Achieving these goals provided a sense of accomplishment and helped me stay on track without feeling overwhelmed.

In the end, the most important thing is to focus on progress rather than perfection. As cliché as it may sound, progress is progress, no matter how small it may seem. Although seeing changes on the scale is important, it is not always indicative of what is happening within your body. Don't ever let a number define your progress or demotivate you from achieving your goals.

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