5 Feel-Good Ways to Track Your Weight Loss Without a Scale

Staying committed to a weight loss routine can be very difficult. While keeping track of the number on the scale is an important part of your weight loss journey, it doesn’t have to be the only way to track your progress towards a healthier you.

In fact, there are many simple ways you can keep track of the hard work you’re putting into your weight loss and the very real results you’re getting out of it.

Here are a few ways you can take stock of your progress and stay laser-focused on your goal of being healthy without even stepping on the scale.

track your weight loss


Take pictures of yourself to document your weight loss journey.

A picture is worth a thousand words, especially when it comes to weight loss. When you’re working every day to lose weight through physical activity and a good diet, nothing is more motivating than seeing your body transform.

Take a picture of yourself every week during your weight loss journey. After a couple of months, you’ll start to notice the changes in your body shape and definition. It feels good to look good, so make sure you remind yourself of how your efforts are paying off.

If you want an added bit of encouragement, consider sharing your photos with close friends and family or, if you’re comfortable doing so, with the wider public on your Facebook or Instagram account. It’s exhilarating to receive support and validation from others as you transform yourself.

Keep an exercise journal.

Any good weight loss plan involves daily physical exercise. One simple way to keep track of your body’s strength and cardiovascular fitness is to keep an exercise journal.

Before you strength train, write down the exercises you plan on performing. Then, as you finish an exercise, write down how much weight you used, how many sets you completed and how many repetitions you did per set.

The same goes for cardio. Write down the type of cardio you plan to do. Then, once you finish, write down the level of intensity and the amount of time you performed the exercise.

If you are diligent with your exercise journal, you’ll start to see a trend toward greater fitness. Your strength training numbers will show that you’re able to lift heavier weights (which is a sign of muscular health), and that your cardio endurance is increasing (a sign that your heart is stronger).

Set and meet daily wellness goals.

Let’s face it: Living a healthy lifestyle is demanding. But just because you may not be able to commit to every healthy habit 100 percent of the time (we’re all human!) doesn’t mean you should throw your hands up and refuse to do anything at all.

A good way to make sure that you’re making constant progress is to set daily wellness goals. Every night, write down three wellness goals for the next day. It can be performing an hour of physical activity, walking 10,000 steps or eating five servings of fruit and veggies. At the end of the day, check in to see if you made good on your goals.

By setting up and hitting small, daily targets over and over again, you’ll see major long-term progress.

Involve a close friend or family member.

It doesn’t have to be lonely on the path to healthy living. Recruit at least one other person, such as a close friend or family member, to provide you with an outsider’s impression of your progress.

Even if your progress starts to become normal to you, another person can help you notice positive changes. Their goodwill and perspective can remind you of the progress you’ve made and give you the fuel to keep pushing.

Try on your old jeans.

As you progress through your weight loss journey, it’s important to acknowledge that the transformation you’ve made is a result of your hard work. If you’ve just pushed through a grueling workout or are craving your favorite old junk food, walk into your closet and try on your old jeans.

Seeing your progress in the inches you’ve lost from your waistline and the pounds you’ve shed from your midsection is sure to light up your day. Do it every couple of months, and you’ll give yourself the added motivation to keep chugging along.

As we’ve mentioned on this blog many times, weight loss is a journey. There are many milestones along the way. It’s important to stop every now and then and take stock of the distance you’ve traveled. Not only will it show you how far you’ve come, but it’ll give you the energy and inspiration to go even further.