The scale is either our greatest foe or our best friend. At best, it’s an accountability partner. And at worst, it’s the devil. The numbers it presents often fool us into thinking we’re not worthy, ugly, and broken. They can be encouraging as long as they’re on our good side… but for most of us, that’s not the case. Today I wanted to talk about the ways that we can measure our progress without having to use a scale. Call them “non-scale victories” if you want. But while I am by no means saying that everyone needs to throw out their scale, I do want to shed light on the other ways that we can measure our progress without having to be so tied to the scale and those pesky numbers it presents. Are you ready? Then let’s get to it!

Appearances Matter
A number on the scale doesn’t take into account your overall body composition. Two people can share the exact weight and look completely different. For instance, Sally can weigh 140 pounds and have an average build, while Nancy can also weigh 140 pounds and have a toned, athletic figure. Sally has good genetics, does moderate exercise, and eats a fairly good diet. Nancy, on the other hand, works hard to maintain her muscles by exercising almost daily and making sure she’s getting enough protein and calories to fuel her performance.
Two different people, two different lifestyles, two very different appearances despite having the same amount weight.

Remember that body composition matters. When you lose weight, the type that’s lost is what matters. Was it simply water? Or was it fat? Worse, was it muscle (not a good thing!)? Or, conversely, if you gained weight, was it due to fat or muscle? The scale is quite elusive in this respect since it doesn’t always provide an accurate measure of the source of weight that either gained or lost. So, going back to our examples, Sally’s body composition will mostly be fat and some muscle while Nancy definitely has plenty more muscle and lesser amounts of fat. The two are therefore going to look very different!

And let’s not forget about height. A petite woman around five feet tall will look very different carrying 150 pounds compared to someone taller than her who measures at five foot nine inches.
So, outside of weight, appearances do matter. Take a look at yourself in the mirror. Are you noticing a bit of extra tone to your arms and legs? Is there less fat on your body than before?

Yet another good indicator of progress is your clothes. Are you finding your jeans getting looser? Or, are you looking for a bigger size in leggings that will hug and show off those glutes you’ve been training to build? If you’ve suddenly run into the predicament of having to change your wardrobe, that’s definitely a sign of progress! Without having to resort to the scale for numerical confirmation, you can see whether you’ve lost weight or fat or built new muscle just by the fit of your clothes. Which is what many people forget about especially when they’re tied to their scales! They’ll believe whatever number it presents even when they’re lost a pant size or two. Muscle is denser and takes up less weight than fat. Even if the scale shows that you haven’t lost any weight (or, gasp, gained some), it doesn’t tell you that you may have converted some fat to muscle. If the weight came up but you’re looking great, that once again shows that you may have simply altered your body composition.

Go by Feeling

Appearances aside, how do you feel? What has changed since you started on this path? Are you feeling more energized instead of lethargic? Working out and exercising regularly does wonders for your energy, mood, and health. You may find that you have more stamina when it comes to your work. Running errands doesn’t tire you at as much as it did before. Suddenly, you’re able to accomplish more things throughout the day instead of wanting to take a nap or caffeinate in order to stay awake. Taking a flight of stairs no longer leaves you winded.

Maybe your confidence has even gotten a boost. If you could slay your workout then who’s to say you can’t do the same when asking someone out for a date or giving a public speech? Even your posture or the way you carry yourself can start to shift. That definitely is in large part due to you exercising regularly and removing any tightness and postural imbalances from being inactive. And let’s not forget about your health! There’s so much to take into account… how about your clarity or focus? Is it easier for you to think on your feet? What about digestion- do you still bloat or crave unhealthy foods? Is a fresh, crisp apple suddenly more enticing than a sugar-bomb in the form of candy? Take a look at your skin. Is it looking less puffy, red, or tired? Are you noticing a hint of a healthy glow, fewer breakouts and dryness, and perhaps even some youthfulness to it? You’ll be surprised to see how differently your skin will look after switching up your diet and committing to regular exercise!
Don’t forget about doctor visits! Are you able to get off of a prescription (maybe more)? Is your bloodwork improving? Do you make your doctor proud now that your lifestyle has changed for the better?
So, if you’re feeling great, then why does the scale have to dictate otherwise? Looking good is more than just fitting into a dress or swimsuit. It also has a lotto do with whether or not we radiate health and vitality and feel ready to embrace our lives with open arms.

Track Your Performance

If you really want to use some form of measurement, then do so with your fitness. Those of you in the ZGYM should know that I highly encourage you to push past your comfort and really test yourself, even if it’s scary or uncomfortable at the beginning. That’s the only way we can move forward and progress. So, instead of worrying about the scale moving up, look to see if your resistance training equipment is literally gaining extra pounds. If you used to work out with a pair of 5-pound dumbbells but find them less challenging than before, then it’s high time you increase the weight and advance to a pair of 10. With the kettlebell, always feel free to do the same, too. A marker of strength is advancing to higher weights for extra resistance now that your muscles have adapted.
Outside of actual weights, you can also keep track of your performance. Can you do a pull-up without any bands for assistance? Are you able to finish one of my routines with less time or more reps?
This is one of the best ways to measure progress. For sure, you’re building muscle and ditching unnecessary fat if you’re able to survive even the hardest of routines at the ZGYM. (I’m talking about those X workouts!)

So, tell me, have you ever thought about ditching your scale? How do you measure your progress without stepping foot on one? Do you think you could abstain from it for at least a month? Tell me in the comments below!