Fat loss isn’t all about the scale.
In fact, your scale weight fluctuates so much that it can trick you into thinking you’re not making progress when you’re actually doing super well.
There’s a ton of factors that affect scale weight such as…
- What you’ve eaten
- Bowel movements
- Stress levels
- Sleep quality
- Fluid intake
- Time of day
And much more.
Scale weight is included below because it does have merit.
Just don’t become a slave to the scale.
Here are the 6 pillars of tracking progress;
1. How Clothes Fit
Jeans feeling looser?
Shirts fitting better?
Maybe even arms feeling tighter in your shirts?
If weight is stable and you notice some changes in clothes it is a good sign you are progressing.
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2. How You Feel
This is really important for long term progress.
If you’re losing weight and feel like shite those changes won’t last.
If you start dieting and notice changes like improved sleep, lower stress and increased energy levels you’re doing the right things.
Your mental health and stress management should be an important factor in your progress.
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3. Progress Pictures
Sometimes weight can take a few weeks to change but progress photos can be a tool to compare body composition changes.
Hundreds of our clients have been upset about their weight barely changing in a few weeks.
Then we send them their pictures from week 1 of their journey…
Which blows their mind!
They look like a new person.
This is why it’s so important to take pictures at the start of your journey.
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4. Measurements
A Good way to monitor fat loss or muscle gains (ie: bigger arms or smaller waist).
Measure the area three times and use the average and do so every couple of weeks.
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5. Strength/Gym Progress
If you’re getting stronger, feeling like you can go for longer, and noticing any other improvements in the gym you should be very happy with that.
No one wants to be ‘all show no go’, right?
6. Scale Weight
Try to weigh yourself on a consistent basis and compare week to week.
The best practice is first thing in the morning, before you eat or drink anything and preferably after you’ve used the bathroom.
Action Step:
How are you going to incorporate the 6 pillars into your routine?
Don’t get overwhelmed with this.
You don’t need to create a spreadsheet and become a data collecting machine.
Make it simple so you stay consistent.
Tracking your progress is essential but it shouldn’t be stressful.
Using the 6 pillars along with the mindset tips I gave you today will ensure you never feel anxious or overwhelmed about checking your progress.
I’ll repeat what I said earlier…
YOU always have the power.
If you aren’t making progress then you can do something about it.
Provided you have the right mindset and don’t freak out.
Look, I know things can get emotional when it comes to fat loss.
I’m not suggesting you turn into a cybernetic organism, sent from the future to obliterate fat loss.
You can embrace your emotions without allowing them to take over your decision making process.
If you check your progress and feel bummed out, that’s cool.
Just don’t let that ‘bummed out’ feeling turn into a ‘screw it’ decision that leads to you going off track.
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