Like many women, I have a love/hate relationship with the scale.

For many years, I used to jump onto the scale and judge my whole worth based on that tiny flashing number on the screen. If the number went up, I’d feel like shit for the rest of the week. And if it went down, I’d have a mini celebration, only to feel like shit the next day, once the number went back up 0.2lbs.

And for a very long time, I had to throw away the scale completely because it was just horrible for my mental health. In that time, I discovered many different ways to track the progress that wasn’t on the scale - and today I’m going to share them with you!

How To Properly Use A Scale On Your Weight-Loss Journey

Before I hop into my tips, I think it’s important to first chat a little bit about how to healthily use a scale within your weight-loss journey. If you do choose to keep the scale to track progress, It’s important to keep an unemotional relationship with it. A scale is a measuring tool and its job is to collect data and help you compare data over time. Its job is NOT to rate you, your body, or your worth.

On its own, the scale cannot clearly identify progress (especially if you’re comparing your numbers to others) because it doesn’t take into consideration your height, muscle mass, water retention, gas, and food you still may have to move through your digestive system.

That being said, if you choose to keep the scale around, use it in addition to many of the other tracking tools I share in this post. The more tracking tools you have within your toolbox, the more likely you are to see the bigger picture of your journey.

Body Measurements (Girth in inches/cm)

Body measurements are a great way to track progress if you love numbers! Because the focus of this tool relies on measuring multiple different areas of the body, it gives you a much clearer indicator as to how you’re progressing.

But it doesn’t come without its flaws. Similar to the scale, some people can get really caught up on the numbers. It’s important, to again, have an emotionless relationship with the numbers.

Rather, each time you measure yourself, ask yourself:

How have my measurements changed?
What do these changes reflect about my journey?
Did this week’s actions (alongside measurements) bring me closer or further from my goals?
What action steps can I take to keep me moving forwards my goals?

Progress Photos

Taking regular progress photos gives you an opportunity to view your physique changes over the progress of your journey. While they don’t show you physical numbers, like the scale or body measurements, they do show you physical change.

The beauty of weight-loss is that sometimes the scale will not move but your physique will look completely different.

Progress photos, as well, do not come without its flaws. It can sometimes be difficult to see changes in progress photos over the first couple of months in your journey. You may see very little change between weeks, making it a little discouraging. At the same time, it could be very encouraging to work towards finally seeing changes. It all depends on your mindset.

#NonScaleVictories

As we progress through our journey, our healthy habits will begin to settle in and create routines. If you notice any of the following, you’re progressing:

Improved and regulated sleep
Routinized eating times/patterns
Improved mental health
Enjoying the healthy foods you eat
Eating more protein
Eating more veggies
Feeling balance in your daily routine
Excited for your next workout
Increased endurance, stamina, and/or performance

It is so empowering to learn to love yourself enough to identify progress in many different areas of your journey. If you’re currently struggling with your relationship with the scale, throw it away and check for these indicators instead.