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Do’s + Don’ts of Tracking Progress

Put down the scale and slowly back away.

No, not forever… but don’t step on it every day either. Tracking progress does not only mean weighing in.

It’s 6AM, you’re shuffling to the bathroom to shower, s + shave, just minding your own business when you flip on the light and see it sitting in the corner. It’s your scale and it’s staring you dead in the face, winking. It’s almost telepathically whispering, “step on me” with an ornery smile.

I. Know. The. Feeling.

I’ve learned through my own personal development that weighing in more than once a week only invites negative feelings, thoughts and actions. Our weight, especially if you’re a woman, fluctuate constantly, on even an hourly basis. Did you ever notice our weight is totally different in the morning right after waking up than it is at night right before bed? Weight can not be fully controlled, and for that reason, is trivial when measuring progress.

Reasons our scale weight fluctuate include:

  • Water retention
  • Sleep deprivation
  • Consuming too much salt
  • Eating in general
  • Not drinking enough water
  • Shark week and it’s evil hormones
  • Alcohol
  • Strength Training

This list goes on. It’s important to remember this going into weigh and/or measurement day.

Tracking progress do’s + don’t


  • weigh in once a week – or even better one a month – at the same in the same amount of clothes
  • use a measuring tape around the largest part of your torso, bicep and thigh once a month
  • pay attention to how clothes are fitting. If they’re getting looser but the scale isn’t showing a loss, you’re probably losing fat but gaining muscle – something impossible to see on a scale. 
  • write down all measurements, including weight, so you don’t lose track of your progress


  • weigh in every day
  • use only the scale to measure your progress – remember we can’t fully control what it says!
  • weigh in or take measurements a week before and/or during shark week – we’re all bloated and miserable anyway, adding to it is not a good idea
  • weigh in at a different time of the day – keep the time consistent!
  • freak out if the scale shows a gain
  • rely on the scale for happiness or pride
  • throw out your biggest pair of jeans and shirt. Keep them for days when you feel like you aren’t getting anywhere. I promise you nothing will bring you back to reality quit like seeing your old clothes hanging off of you.

Follow this guideline and save time, energy and peace of mind while doing it.

I wish someone would have been there to tell me these things from the beginning, it would have saved many days of anguish because the scale didn’t say what I wanted it to.

Just remember no matter what the scale says, you’re better than you were yesterday and that’s the best we can hope for.


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