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How to Measure Your Progress Without Stepping on the Scale

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How often do you step on the scale and look at those numbers? What do they really mean to you? Do they tell you anything?

There was a time that I would step on the #itch about 3 to 4 times a day. I would let it determine how I felt about myself and in all honesty, it never really made me feel all that good. Oh man, I tell ya, it was hard to “get over”.

I had to step back and ask myself those questions. The ones I started this blog with and get real honest with myself on the answers. I would step on it a LOT and those numbers would basically dictate my day. It meant that I was either succeeding OR failing at my “DIET”.

All in my Head

In all reality, what it was telling me was all in my head. It couldn’t tell me if I was getting stronger or not. It never once told me I was nourishing myself with the right foods. I never saw what my HEALTH was from stepping on a scale.

I knew there had to be another way to measure my progress or lack thereof, so I thought. I had to look at other ways to track my progress and find a POSITIVE in it all, otherwise, I may have gone bat $hit crazy in the long run. Seriously…this is NOT a way to live.

Those little numbers can be so very deceiving and they play tricks on you if you let them.

I had to stop the madness and stay off the scale. So how do you measure your progress if you’re not looking at the numbers on the scale?




Non-Scale Victories

Looking at things other than the number on the scale is a great way to measure your progress. I call these non-scale victories.

How do you feel? 

One of the biggest indicators that you are advancing towards your goals is based on how you feel.

Can you lift heavier than you could 3 months ago? Do your workouts feel a bit easier than they did when you first started? Can you run up those flights of stairs that you struggled to walk up before?

You know yourself better than anybody, so based on how you feel, you should be able to tell whether you are progressing and getting fitter.

The scale can be an inaccurate and also demotivating way to measure your progress. How do you FEEL? DO you feel stronger, more confident and empowered? That’s a great way to measure.




How is your energy?

Are you sleeping better? 

Can you lift heavier in your workouts? 

Do you feel more confident? 

Yep..go ahead and ask yourself those questions and see where you’re at with it all. The answers to these questions will tell you so much more about your progress than a silly number on the scale.


Always know where you came from

Always remember, your current situation is not your final destination. You are on a journey to improve your health not just a number on a scale. If you think you are stuck or are feeling frustrated, remember WHY you started and where you were on day 1.

This is about the journey, not the destination. It’s about who you become and what you learn about yourself along the way. There is no scale out there that can tell you that. 



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Hey there, I'm Melanie. I help women DITCH THE DIET MENTALITY and reclaim their health through mindful eating, hormone balancing, stress management, and digestive healing.

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