How to Measure Your Progress Without Using the Scale

The number on the scale went down, yay!
The next day the number goes up, boo!
You religiously monitor everything you eat for a full week, the scale goes down more, yay!
Your body retains water because it’s a certain time of the month or because of something you ate last night and the scale goes back up, boo!

Focusing on a number on the scale can be extremely motivating at times, but it can also be a big cause of deflation. There are so many different factors that affect your weight at any given moment of the day. It’s just not emotionally healthy to rely solely on that number on the scale going down for our since of accomplishment.

I prefer to measure our fitness journey progress using the following methods (no scale needed!):

1. Take photos
Progress photos can be extremely motivating and a much more accurate representation of the changes our bodies are making. You can take your photo from 3 different angles and compare after one month. Take a picture from the front, from the back, and from the side.

2. Create challenges
Maybe you are the type that needs to measure progress numerically. If this is the case, chart the number of push-ups you are able to complete in good form during a workout, and during the next workout increase that number. Maybe it’s not numbers that motivate you, but physical challenges. Increasing your weight, or trying to accomplish different exercises can help you measure your progress in a much more positive fashion. I am particularly motivated by these types of personal challenges. I worked on being able to complete unassisted pull-ups for months and what a feeling of accomplishment when I was finally able to do it!

3. How do your clothes fit?
We all know that muscle weighs more than fat, so it’s possible that your weight is actually going up; however, your clothes look and fit better than ever! Your jeans didn’t stretch out, it is actually your body that changed causing them to feel looser.

4. How is your energy level?
When you’re working out regularly and eating a clean diet, your body just feels better. Energy levels are higher, sleep is better, and mood is even improved. These are all *free* benefits of living a healthy lifestyle! So how is your energy?

Try some of these methods for measuring your progress. You’ll see it can be much more motivating and fun than getting on the scale every morning. I’d love to help you find a personal challenge that will motivate you on your fitness journey. If you are looking for some guidance with your health and fitness, leave me a comment below, let’s chat.

Have a great week,

Featured Recipe

Skinny Pumpkin Banana Muffins

Skinny Pumpkin Banana Muffins


  • 2 medium bananas, mashed
  • 3/4 cup pumpkin puree
  • 1 egg
  • 1/2 tablespoon vanilla extract
  • 1/4 cup maple syrup
  • 1 1/2 tablespoons olive oil
  • 1/4 cup unsweetened almond milk
  • 1 1/2 cups whole wheat pastry flour
  • 1 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1 teaspoon cinnamon
  • 1/2 teaspoon nutmeg
  • 1/4 teaspoon ginger
  • pinch of cloves

For the topping:

  • 3 tablespoons coconut sugar
  • 2 tablespoons whole wheat pastry flour
  • 1 tablespoon melted coconut oil
  • 1/4 cup finely chopped macadamia nuts
  1. Preheat oven to 350 degrees F. Line a 12 cup muffin tin with muffin liners and spray the inside of them with nonstick cooking spray (DO NOT FORGET TO SPRAY THE INSIDE OF THE MUFFIN LINERS OR THEY WILL STICK.)
  2. In a large bowl, mix together mashed banana, pumpkin, egg, vanilla, maple syrup, oil and almond milk. In a separate medium bowl, whisk together flour, salt, baking soda, cinnamon, nutmeg, ginger and cloves. Add dry ingredients to wet ingredients and mix until just combined. Do not overmix. Evenly divide batter between muffin cups, filling about 2/3 of the way full.
  3. Next add in coconut sugar, flour, coconut oil and macadamia nuts to a small bowl. Mix together until it resembles wet sand. Evenly distribute topping over each muffin.
  4. Bake muffins for 18-23 minutes or until a toothpick inserted into the middle of a muffin comes out clean or with just a few crumbs attached. Makes 12 muffins.

Recipe from the Ambitious Kitchen Blog.


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