How to Track Weight Loss Results and Stay Motivated
Starting a new fitness regimen can be nerve-racking. It's easy to get discouraged, but there is a way to keep you invested in your progress!
If you take the time to track weight loss results, you are more likely to achieve your goals.
Tracking weight loss results allows you to visualize your success and appreciate the gradual progress you make along the way.
Track Weight Loss with a Scale
Stepping onto a scale is probably the first thing you'd think of when it comes to tracking your weight loss.
But the truth is, scales only measure one thing: your body weight.
This includes your fat, bones, organs, water weight, etc. Scales don't take into consideration if you're losing fat but gaining muscle.
All scales can give you is a number of how much you physically weigh.
That's why we recommend combining scale measurements with your BMI. With these two numbers, you will be able track changes in your weight as you exercise and diet.
For those of you who would rather not step on a scale, there are many other foolproof ways to track your progress as well!
Track Weight Loss with a Measuring Tape
Measuring yourself to track weight loss is an easy and reliable method.
All you need is a soft tape measure. And results are easy to see, with no calculations needed. When measuring yourself for weight loss, it's important to measure the same key areas.
- Chest: Measure level with your nipples
- Stomach: Measure a couple inches above your belly button and a couple inches below
- Thighs: Measure the largest section of your thigh
- Upper arm: Measure the largest section of your arm, which is usually just above your elbow
We all know that weight loss takes consistency and time. That's why you shouldn't measure your progress more than once a week.
Keep a progress journal to document your measurements every week.
If you aren't seeing much change by the third week of dieting and exercise, it may be time to turn up the intensity on your weight loss regimen.
Track Weight Loss through Pictures
If you're trying to lose weight, you may be a little camera shy.
But taking progress pictures is one of the most motivating ways to track weight loss results.
Why? Because there are few things more personal than progress pictures you take on a weight loss journey.
I know from experience that seeing myself in different stages of health has made me feel embarrassed at times. But the good thing is, you can choose who does and doesn't see your progress pictures.
If you're wondering how often you should take progress pictures, our answer would be every month.
Reason being, your body loses weight in chunks. Taking monthly progress photographs will allow you to see more results in the photos, which can be more motivating.
We recommend pairing progress pictures with using a measuring tape so you can benefit from more frequent measurements.
Track Weight Loss with Your Clothes
Using your clothes to keep an eye on your weight loss is one of the easiest ways to track your weight loss. Since all of us have to get dressed in a given day, there is no way you can skip this step!
Bring out that favorite pair of blue jeans that have been (more than) a little too tight for the past few years.
Try them on in the beginning of your weight loss journey.
Don't like how they fit now? In a few months, you will be singing a different tune. Try them on every month to see if they fit comfortably.
Track Weight Loss through Performance
In addition to measurements, it's may be helpful to track your performance for physical activities. Buy a good journal and write down your measurements, weight, and times/number of repetitions.
To make it easier to quantify, use a “standardized” fitness test. Every few weeks, test yourself to see how many push-ups, sit-ups, pull-ups, and dips you can do in two minutes. Write down all of the results each time you perform the test. If you're just getting started, you should notice significant improvements fairly quickly, which works wonders for motivation.
Stay on Track for Life
Tracking your weight loss is just one part of losing weight.
Everyone knows that the most challenging part is sticking to a fitness and diet regimen.
For years, I coached men like you who wanted to lose weight but ended up falling short every month.
That's why we created our solution to the problem — FF30X, the perfect meal plan, time-efficient workouts, and accountability coaching to keep you on track.
FF30X isn't your average workout plan. It was designed exclusively for men in their 40s who want to lose weight, burn belly fat, build lean muscle, and live healthier.
The best part? We now offer our entire program library, including FF30X for one low price. Checkout Fit Father for Life to gain access to this exclusive package.
Your friend in health,
Dr. Anthony Balduzzi
Founder, The Fit Father Project
Brotherhood Nickname: “Mr. Results”
Bragging Rights: Has helped over 35,000 fathers lose fat, build muscle, & get healthy for their families
P.S. If you haven't seen my FREE 1-Day Meal Plan for Men over 40, I highly recommend you click here to get a free copy sent directly to your email. Remember: nutrition is a core foundation of weight loss for men over 40.
Small note about research cited in this article:
*Always remember: weight loss results & health changes/improvements vary from individual to individual. Just because these studies cite certain data does not mean you will experience these results. Always consult with your doctor before making decisions about your health. This is not medical advice – simply very well-researched info.