There are many ways to measure progress. Below is exactly what I want you to do when it comes to measuring progress.
You should definitely do the first two options. The 3rd is up to you.
1. Weigh Yourself (every day) Using My Fitness Pal
By now, you should have set up your My Fitness Pal account.
To enter your weight into My Fitness Pal, scroll down on the dashboard and click the + sign next to “weight.” Enter your weight.
If it’s not on the dashboard, click “more” – “goals” – “current weight” – then enter your current weight and click the check mark.
I want you to weigh yourself each morning after you use the bathroom and before you eat anything. Amount of clothing and the same scale should be used each time. If the scale isn’t 100% accurate, that doesn’t matter. What does matter is it is the same scale because we are simply using it as a tool to track weight month-to-month.
While I want you to input your weight every day to get the most data points, instead of comparing your weight day-to-day or even week-to-week, compare your weight month-to-month because weight fluctuates all the time and it’s simply an emotional rollercoaster to compare it day-to-day or even week-to-week.
For example, you will compare your weight on June 1st with July 1st and your weight on June 15th with July 15th. This way, you get a much more accurate depiction of how your weight is changing overtime.
Understand Your Weight Will Fluctuate (Up and Down)
Your weight will go up and down on a daily basis and this does NOT mean it is fat. The scale can fluctuate by as much as 3-5 pounds in a day. And if you learned anything from the article on weight loss I had you read, you know by now that those fluctuations are not fat gain and loss.
So understand that the scale fluctuations do not represent fat loss/gain. Instead, here’s a list of 6 reasons why the scale might spike:
- You ate more carbs than usual (carbs hold onto water so it’s not fat – it’s water weight. This is why people who do Keto lose a lot of weight quickly. But it’s not all fat loss! It’s a lot of water weight. This is why when people stop doing the Keto diet, their weight usually spikes up).
- You ate more salt than usual (salt also makes your body hold onto more water)
- You drank water (or need to use the bathroom) – drinking 16 ounces of water will cause the scale to be 1 pound heavier right after)
- You’re stressed
- You lifted heavy weights yesterday
- It’s your menstrual cycle
2. Progress Photos (once per month) on My Fitness Pal
To enter your progress photos into My Fitness Pal, scroll down on the dashboard and click the + sign next to “weight.” Enter your weight.
Photo’s should be taken with a relaxed stance and ideally not loose clothing. Lighting, clothing, location, and time of day (ideally all variables) should be consistent across all photos.
3 photos should be taken each time: one from the front, one from the side, and one from the back.
3. Measurements (Once per month) (Optional)
Measurements should be taken with a soft measuring tape (or string if you don’t have one) and a relaxed stance/not loose clothing. Clothing, location, and time of day (ideally all variables) should be consistent across all measurements.
1. Chest: This might require help. With your arms raised, wrap the tape measure around the chest, just above the nipple. Lower your arms and take one deep breath in and out. Take the measurement after the exhale.
2. Biceps: You can measure either or both biceps, wrapping the tape measure around the thickest point (do this while flexing)
3. Waist: Measure waist circumference at the belly button. Similar to the chest measurement, it’s best to begin by taking a deep breath, and measure after the exhale. (Just make sure you don’t cheat by sucking your belly in.)
4. Hips: Wrap the tape around the hips at your widest point.
5. Thigh: You can measure either or both thighs, wrapping the tape around the thickest point. Make sure you measure at the same place each time (to do this, after the first measurement, measure the distance between where you measured on your thigh and your knee (mark that distance so for future times, you know where exactly to measure).
If you are taking measurements, I suggest you write them down in the notes app of your phone and make sure to include the dates.
Other Ways To See Progress
1) Pant size: How are your pants fitting? Regardless of if the scale says you are “losing weight,” if your pants are loser, you are making incredible progress.
2) Belt size: Is your belt fitting differently? Are you going down a notch? If so, that’s another form of progress.
3) Subjective appearance: How do you look in the mirror? While this isn’t a very objective approach, if you look different, that’s amazing!
4) Your own feelings: Lastly, how do you feel? This is arguably most important. If you feel better and more energized, you’re making progress!