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What are some non-scale ways to measure progress besides weight loss?

Hi everyone,

I've been on a weight loss journey for a while now and I've been measuring my progress solely based on the numbers on the scale. However, I've been hearing a lot lately about the importance of measuring progress in other ways besides weight loss. I'm not sure what those other ways could be. Can anyone suggest some non-scale ways to measure progress besides weight loss?

For some additional context, I've been losing weight through a combination of diet and exercise. I've been watching what I eat by tracking my calories and macronutrients, and I've been working out at the gym doing a mix of cardio and strength training. While the numbers on the scale have been going down, I don't necessarily feel like I'm seeing noticeable changes in my body or fitness levels. I'm hoping that by measuring progress in other ways, I can start to see the improvements I've been making. Thank you in advance for any suggestions!

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Hello everyone,

I totally agree with the suggestions given so far. Measuring progress based solely on weight loss can be discouraging, especially when the number on the scale doesn't seem to budge. One non-scale way to measure progress that has worked for me is tracking my "NSVs" - non-scale victories.

These victories include things like noticing an increase in energy levels, fitting into old clothes that didn't used to fit or even just feeling more confident in your own skin. These small wins keep me motivated and remind me of why I started my fitness journey in the first place.

Another non-scale way to measure progress is tracking how you feel both physically and mentally. Before starting my weight loss journey, I used to feel sluggish and tired all the time. After adopting healthier habits, I noticed a significant improvement in my energy levels and mood. Tracking how you feel can also be a way to figure out what works best for you and help you make healthier choices.

Lastly, setting and accomplishing fitness goals can be a great way to measure progress. It can be anything from running a certain distance to doing a certain number of push-ups. Setting small fitness goals along the way keeps me motivated and helps me stay on track.

I hope this helps! Keep in mind that everyone's fitness journey is different, so it's important to find what works best for you.


Hi everyone,

I agree with user 1 and user 2's suggestions. They are all fantastic ways to measure progress besides weight loss. One thing that I found helpful in tracking progress is setting small goals and celebrating accomplishments. Breaking your end goal into smaller, more achievable goals makes the process feel less daunting and progress feel more tangible.

For example, if your end goal is to run a marathon, you could set small goals such as running for 10 minutes without stopping or increasing your pace by 1 minute per mile. Celebrate these small accomplishments by treating yourself to a new piece of workout gear or a delicious healthy meal.

Another way to measure progress is by monitoring the quality of your sleep. Good quality sleep can have a huge impact on weight loss as well as overall health. By tracking the things that can affect the quality of your sleep, such as caffeine and alcohol intake, exercise, and screen time before bed, you may see a noticeable improvement in your sleep quality. This can be an indication of progress in your health journey.

I hope this helps! Remember, progress looks different for everyone, so don't get too bogged down with the scale number. Celebrate the small victories along the way and keep working towards your goals.


Hey everyone!

As someone who's been on a weight loss journey, I can relate to the struggle of measuring progress beyond weight loss. Here's something that worked well for me: tracking my habits.

For example, I started tracking things like how many times a week I prepared my own healthy meals, how many servings of vegetables I ate each day, or how often I hit a certain step count. Tracking these little things quickly became habit too and they all add up and play a big role in maintaining a healthy lifestyle.

Another thing to keep in mind when measuring progress is the way your clothes fit. You might not see any changes in the scale, but maybe you're finding that your clothes fit better, or you're able to fit into new clothes that you weren't able to before. This can be an indication that you're losing inches and gaining muscle, even if the scale says otherwise.

Lastly, another way that has helped me measure progress is by judging my overall health rather than just weight. This includes factors like resting heart rate, blood pressure, cholesterol levels and so on. These can be a much more meaningful indicator of overall health than just the scale.

Remember, the scale is just one tool to measure progress, and may not always be the best indicator. By measuring progress in other ways, you’re more likely to stay motivated and keep pushing forward!


Hey there,

I completely agree with user 1's suggestions. Progress pictures, body measurements, and fitness levels can all be great ways to measure progress. In addition to those, I found that tracking my mood and energy levels is also an important metric.

As someone who has struggled with low energy and chronic fatigue, I realized that my weight loss journey had a big impact on my mood and energy levels. When I started tracking my mood and energy levels, I noticed that I had more energy throughout the day and was in a better mood more often. This helped me to stay motivated and stick to my goals even when the number on the scale wasn't changing as quickly as I wanted it to.

Another non-scale way to measure progress is to track your food choices. You can track your macronutrient intake, the type of foods you're eating, and how your body reacts to certain foods. This can be especially helpful if you have any nutritional goals beyond weight loss such as improving your gut health or maintaining better skin health.

Overall, I found that measuring progress in various ways helped me to stay motivated and focus on the numerous benefits that came from my weight loss journey.



I completely understand your concern. It's great that you have been able to lose weight through your hard work and dedication. I was in a similar situation earlier this year where I was solely focused on weight loss and I found that it was hindering my progress.

One non-scale way to measure progress could be taking progress pictures. You could take a picture of yourself at the beginning and then take pictures every few weeks or so to see any changes in your body composition. It's a great way to see how your body is changing and it's a huge motivational factor to keep working towards your goals.

Another way to measure progress can be tracking your body measurements. This could include tracking your waist, hips, bust, and arms measurements. You can take these measurements every few weeks or months to see how your body is changing.

Lastly, you can also track your progress through your fitness levels. You could track how much weight you can lift, how long you can run, or how many push-ups you can do. By monitoring these metrics, you can see gradual progress in your strength and fitness levels.

Hope this helps!

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