Non-scale victories (NSV) are so important for your mental health, especially when you are on a fitness or nutrition journey.  Have you been following the practice of tracking progress in ways other than your scale?  The scale may seem like an easy metric to follow your progress, but there are several downfalls to only using the scale.  Feel free to Google “Why the scale is not accurate”, but here is a quick list to save you the trouble:

• Weight can fluctuate depending on time of day/day of week

• Water weight factors into your total weight, so hydration or dehydration can cause a swing

• Muscle weighs more than fat

• The scale can’t account for waste you are holding

You get the point!  So, what are some at-home options you can implement to give you a more complete picture of your progress that don’t involve the scale?  Check these ones out!

Pictures: Most everyone has a camera or a camera on their phone.  You don’t have to show these pictures to anyone, but take them for you.  Our recommendation is to take them wearing as little clothing as possible (i.e. a bathing suit) so that you can see the shape of your body.  Don’t obsess about them…just take them when you start a journey and then every 3-4 weeks to compare progress.  Try to keep the clothing, angles and lighting as similar as you can.

Measurements: A simple tape measure will do the trick!  Measure your chest, waist, biceps, hips and thighs.  This link will explain how to properly take the measurements.  Write them down and re-take every 3-4 weeks.

How your clothes fit: Do they fit the same 3-4 weeks after you have dialed in your nutrition or began a new workout regimen?  Keep a journal or note pad to notice how your clothes fit when you start and then again every 3-4 weeks.

The point is, there are lots of ways to measure your progress and see success other than the scale.  The scale can often lead to negative feelings, self-doubt and frustration.  Why allow a tool that doesn’t show the whole picture dictate how you feel about your progress?  Feel free to ditch your scale, follow these other practices and celebrate your success each step of the way!