5 Ways to Track Weight Loss Progress Without a Scale

​Standing on the scales isn’t the most accurate way of tracking your weight loss progress. That sounds confusing, but your actual bodyweight may not depict how much fat you’ve lost. Sometimes, you can lose body fat and put on lean muscle, but the scale shows you’ve put on weight or your weight hasn't changed.

​As such, it’s unwise to rely purely on your weighing scales when progress tracking.

​Instead, here are five alternative ways to really see your achievements: 

1. Check Your Body Fat Percentage

Fat is the main thing you’re looking to lose when undergoing a weight loss programme. So, you need to track if you’re losing it or not. To do this, you have to measure your body fat percentage. You can do this using a variety of devices, but the important thing is to use the same device every time. By comparing the figures month after month, you get a more accurate view of your fat loss progression.

While you can get scales and body scanners in some gyms, you might want to have a personal trainer checking your body fat % each time so you can trust it will be measured the same way.

2. Take Progress Pictures

Progress pics seem cringey, but they’re one of the best ways of tracking your fitness goals. Take front, back, and side photos of yourself at the start of your journey. Then, keep taking them from the same angle after every two weeks or month. You can visually compare them to see the difference. As you lose weight, you’ll definitely be able to see how your body changes in the pictures.

If you are working with an online coach, they can also help you identify areas where you are progressing towards your goals and tweak your programme so you keep headed that way.

3. Look at Your Clothes

You can keep track of your progress by simply looking at your wardrobe. Do those jeans suddenly feel a lot looser than they used to be? If everything feels bigger and more spacious, then it’s clear you’ve lost weight!

Of course, some areas of your body may end up growing as you add muscle to them. For example, your legs might get more toned, so trousers could feel tighter there, depending on how much body fat you have to lose. Focus on areas like your arms and waist to get a better understanding of your fat loss.

4. Track Your Energy Levels

​Okay, you can’t scientifically track your energy levels! However, you can take notice of how energetic you feel. At the start of your journey you likely make unhealthy food choices, so you'll likely feel sluggish more often. When you suddenly feel more alert and attentive, then it’s a good indication that you’re getting better at hitting your nutrition goals and likely on the right path towards getting fitter. The more weight you lose, and the fitter you get, the more energy you have. 

5. Check Your Mood

​Our mood can say a lot about us. Some studies suggest that exercise will improve your mood. Not only that, but losing weight makes you feel a lot happier and more confident. Therefore, if your mood constantly improves week after week, then that’s a massive sign that things are going well in the gym!


At the end of the day, weighing scales can only tell you one thing. If you want to know how much you weigh, then they’re a fantastic tool to have handy. But, when it comes to progress tracking, a set of scales tells you very little. Instead, try the above five ideas for a more comprehensive and accurate view of how your weight loss journey is going. If you need advice to help you get there faster and safer, feel free to get in touch!