The Ultimate Guide to Tracking your Fat Loss Journey
If you’re on a journey to lose some fat, then there’s a good chance you’ve looked down at the scale every now and then and been a bit disappointed- maybe the number didn’t change, or maybe didn’t go down much… or maybe it went back up. And you stand there for a second, confused and disappointed because you SWEAR you’ve been on track and losing fat!
If you’ve been in this situation, let me tell you something: You are DEFINITELY not alone. Fat loss and weight loss isn’t a linear journey; chances are, if you’re focusing on sustainable weight loss, you aren’t going to see the scale go down consistently- but you certainly can measure other changes to keep your spirits up. So today, let’s address the many way you can take fat loss measurements and keep the motivation going!
Don’t Trust the Scale!
As much as we all like to see the number on the scale drop, weight loss isn’t that easy! When you’re working hard to eat fewer calories than you burn, get enough protein in, and strength train, there’s a good chance that you’re losing fat- and gaining muscle! Now, I’m sure you’ve heard this, but muscle is far denser than fat, meaning that 1 pound of muscle takes up far less space than 1 pound of fat; the scale might not be budging but your pants might be fitting better! This is totally normal during a fat loss journey and shouldn’t discourage you. If you do want to use the scale to measure your fat loss, try out these tips:
Measure yourself once per week on the same day.
o There’s really no reason to measure yourself more than this- weekly check-ins will help you keep a general idea about what your body is doing without turning it into an obsessive habit. Pick one day of the week to weigh yourself, and stick to it; weighing yourself every day will drive you mad!
Pick a time of day to weigh yourself, and stay consistent!
o Mornings are a great time to do this, as you aren’t full of food or water yet and can get a pretty good look at your actual weight. If mornings aren’t your thing, then pick any other time- just remember that food and water weight can fluctuate from day to day!
Actually, that’s a good reminder- water weight is a very real thing!
Sometimes, you are just going to be more bloated than others, and that is okay! Maybe you’ve had a lot of sodium recently, or maybe you chugged a bunch of water; regardless, sometimes bloating can change the number on the scale. Don’t let it stress you out; the body is supposed to grow and expand according to the nutrients you give it, so this is completely normal.
Invest in a scale that tracks more than just your weight!
o If your scale doesn’t encourage you, maybe try investing in a new scale- one that can track body fat and muscle! This can help remind you that there’s more to fat loss than just how much the number on the scale drops; it can help you keep an eye on body fat percentages and muscle gain! I’m a big fan of this brand; the science behind it seems to suggest that it’s more accurate than most.
Once more, do not worry if the scale doesn’t move.
o You could be gaining muscle, you could be more bloated, your clothes could be heavier, etc.; there are countless reasons to explain the scale not budging. Don’t beat yourself over it! There are plenty of other ways to track progress.
Get yourself a tape measure!
Now, I truly think one of the best ways to really keep tabs on your progress is to keep track of your measurements; this can really help you see how much you’re improving even if the scale disagrees. Taking your measurements can also help you see where you’re gaining muscle and, as a little added bonus, can help you find clothes that fit you better! Honestly, it’s a win-win all around.
To take your measurements, start by wearing some tight-fitting clothing (or better yet, no clothing at all!) to help you get as accurate measurements as possible; you should try to wear these clothes (or your birthday suit!) every time you measure yourself. Also, it’s a good idea to measure yourself once per week at the same time of day for consistency in your measurements. The key body parts you should always measure are:
Bust/Chest
Measure around the chest – right across the nipple line.
Arms
Measure around the thickest part of the upper arm, usually at or above the bicep.
Waist
Measure right across your belly button.
Hips
Place tape measure around the thickest part of your buttocks.
Thighs
Measure around the largest part of each thigh.
Be sure to record your measurements each week and compare them over time! Even if the scale isn’t moving, your measurements can tell you what your body is up to. I also would like to remind you that spot reducing fat is NOT possible- so when you take your measurements, you’ll probably see that you lose inches in random places, regardless of the exercises you’re doing to aide in fat loss.
Pay Attention to How you FEEL.
One of the best ways to measure your progress isn’t with inches or pounds- it’s paying attention to what your body is telling you. When you start to eat food that actually benefits you, and when you start to really get active, your body will let you know that you’re doing the right thing. You might feel more energetic, you might feel happier, you might feel less anxious; everyone can react to weight loss differently. You might notice your pants are fitting looser, or your walks around the neighborhood are more enjoyable; weight loss should be all about making you feel like you’re taking control of your health. If you feel better, if your confidence is increasing, if you’re happy with your progress, then honestly, that’s all that matters.
All in all…
Whether you’re tracking your weight, your measurements, or just how much more energy you have, your fat loss journey should be something you’re proud of. If using the scale makes you feel discouraged, don’t use it; there are plenty of others options out there to help you become the best version of yourself. And more than anything, remember that your journey isn’t about trying to become smaller; it’s about forming a body you’re happy to be in and you feel good in. It’s about having more energy and being able to do the things you love to do. You’ve got this, Athena Fit fam.