Is the scale going up and down from one day to the next? Are you feeling confused? The truth is that you should never solely rely on the scale. It simply doesn't tell the whole story. What you see on the scale is your total body weight, not your lean mass or fat percentage.
Health experts agree that using the scale isn't the best way to determine your progress. Fluid retention, hormonal changes, and other factors can add pounds to your scale readout.
Here are some more accurate ways to measure your fitness and weight loss success:
Take Progress Photos
Sometimes, the scale can go up even if you're losing fat. This is particularly common for those who are just starting to lift weights. Since muscle is denser than fat, their weight increases but they look leaner.
Take before and after photos to track your fitness progress. If possible, wear the same clothes or a swimming suit in both pictures. Also, use the same angles and lighting. Check the photos every two to four weeks (or so.) This should give a pretty good idea of your results.
Use a Tape Measure
Another great way to determine your progress is to take measurements around your arms, thighs, waist, chest, and hips. All you need is a tape measure, one like this works great! Write everything down and compare the numbers a few times a month.
Pay special attention to your waist-to-hip ratio. According to the World Health Organization, this measure is an accurate indicator of your health. Men with a waist-to-hip ratio higher than 0.90 and women with one above 0.85 are at risk for heart disease.
Try Your Old Jeans
Check your closet for an old pair of jeans that used to fit you perfectly. If they look good on you, congrats! Nothing says success more than being able to fit into your old pants. Going down a size or two shows that your efforts are paying off.
Bonus: Get a DEXA Scan
DEXA measures body fat levels, bone density, bone mineral content, and muscle mass. Currently, it's considered the gold standard in body fat testing. It's superior to other testing methods, and has a low error rate.
A few years ago, DEXA was rather expensive and difficult to find. Nowadays, it's available in most wellness centers and private clinics. (I wouldn't say this is necessary for most individuals, but if you're interested in knowing your numbers; It is one of the most accurate ways to assess body composition changes over time, which is a far better indicator of health than your weight alone.)
These are just some of the many ways to measure your progress. Depending on your preferences, you can use:
- How your clothes fit
- Improvements in strength
- How you feel
- Your waist to hip measurements improving
- The fact that you’re sleeping better
or possibly the most meaningful of all...
- Improvement in your consistency showing up to gym
all are ways to measure your progress in a meaningful way.
If you’re seeing results, slow or otherwise, don’t be so distracted by the metrics that you lose sight of the goal.