You Don’t Have To Monitor Weight Loss Using A Scale
Updated December, 2025
Different Ways To Monitor Weight Loss
If you’ve read many of my weight loss articles or ebook, you know I’m a big proponent of using the scale for weight loss. I like to stare down the number, which I only do once a week now. I can always guess my weight within a pound or two. But if you are starting out on your weight-loss journey, the thought of using the scale to monitor weight loss may cause some anxiety. Relax, we are going to discuss to ways you can monitor weight loss with ever stepping on a scale.
Use A Picture
Like the old saying goes “a picture tells a thousand words”. Strip down to your skivvies, grab your cell phone and head to the bathroom mirror. Now hold your camera phone up, without sucking in your gut, take a deep breath, exhale and snap a picture. Everyone wants to look good with their shirt off at the beach or pool party, even when you are home alone getting out of the shower. Looking at this picture on a daily basis will help motivate you and remind you why you are losing weight in the first place. Find an old picture of yourself when you were at your ideal weight, check it out each time after you look at your current pic. This may sound goofy but it helps monitor weight loss.
Keep Track Of How Your Pants Or Shorts Fit
This probably sounds easy but it’s really not. You need to write down how they feel when you start any diet routine. Then go in once a week and compare notes. Do they feel less snug? Do you need to use a belt? If so, how many notches from week to week. If you were using one notch and now you’re using 3, you are losing weight! While pants are important for the waistline, don’t forget to write don shirts too. If you are doing weight training, after a few weeks you should notice a little tightness in the chest, back, shoulder areas. Unless you are obese, then the shirts should start feeling loose, which is great too. Going from an XL to a large will cost you money but it will be an extra cost you will not mind!
Start A journal
If you’ve ever talked with a nutritionist, personal trainer or even something like Weight Watchers about how to monitor weight loss, I’m sure they’ve told you the importance of tracking your daily intake of food. Good advice. One thing few talk about is tracking your daily movement. I know everyone is busy but there’s always ways to make time for taking care of your greatest asset, your body. Take 10 minutes each evening to write down what exercise you did for the day. Most cell phones have step counters installed, start writing down the number of daily steps you are taking. Many people think they are much more active than they actually are. When you write down your daily movement, go back a few weeks and compare notes. I’m sure you’ll find your clothes felt looser on weeks you exercised more.
Sources
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Harvard Health Publishing. Why the scale does not tell the full story
https://www.health.harvard.edu/staying-healthy/why-scale-weight-can-be-misleading -
Mayo Clinic. Weight loss progress beyond the scale
https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047752 -
National Institutes of Health. Body weight variability and fluid balance
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5764193/ -
Cleveland Clinic. Why daily weighing can hurt motivation
https://health.clevelandclinic.org/should-you-weigh-yourself-every-day/ -
Centers for Disease Control and Prevention. Healthy ways to measure weight loss success
https://www.cdc.gov/healthyweight/losing_weight/index.html
Frequently Asked Questions
Q: Why should I stop using the scale to monitor weight loss
A: The scale does not distinguish between fat, muscle, and water weight.
Q: Why does my weight change every day
A: Daily weight fluctuates due to hydration, sodium intake, digestion, and hormones.
Q: Can I lose fat without the scale changing
A: Yes. Fat loss can occur while muscle gain or water retention masks scale changes.
Q: How often should I weigh myself
A: Many people benefit from weighing less frequently or not at all.
Q: What is a better way to track progress
A: Measurements, photos, clothing fit, and performance changes are more reliable.
Q: Can the scale hurt motivation
A: Yes. Focusing on daily numbers can lead to frustration and discouragement.
