Measuring Progress – Should I only use the scale?

Monday morning 1st thing, you jump on the scale, excited to see your progress. Staring at the number that flashes back at you, wondering why the scale is not showing the results you want to see. Feeling great and sure that you should’ve lost some weight. But the scale is saying something else…

While the scale can be a useful tool at times, our weight can also be misleading and a trigger for some people.

The problem with only using the scale as a measuring tool is that it does not always show us what is truly occurring within our body. If you are losing fat and gaining muscle the scale may balance out.

The scale does not show us overall body composition. Weight measures our gravity pull to the earth but what really does that number mean. How much fat / muscle / water etc does that weight consist of.

The scale can fluctuate up for multiple reasons which is not always fat gain.

Here are some of the reasons for the scale fluctuating up:

  • Inadequate sleep

  • Eating foods that are higher in sodium, more than usual

  • Maybe you had a large meal right before bed (which you would not normally do)

  • You weighed yourself at a different time

  • Did not drink enough water

  • Menstruating / Hormonal Imbalances

  • Intense training sessions resulting in some inflammation

  • Constipation

  • Chronically Stressed

  • Weighing yourself in different circumstances

The scale fluctuates daily thus I would recommend weighing yourself at least 3-4 times per week and recording an average.


On Monday you weigh in at 82kg and the following Monday you weigh 82kg again but on Wednesday you weighed 80kg and on Saturday you weighed 81kg. On average that is a 1kg loss through out the week, but you would not have known that if you only weigh once a week.

It is imperative to get yourself more measuring tools to track progress and not just the scale.

Non scale measures that you can also look at to track your progress are:

  • Energy levels

  • Sleep

  • Clothes Fitting

  • Stress Levels

  • Mentality around food

  • Strength & Performance

  • Fitness levels

  • Measurements

  • Appetite and cravings

  • Digestion

  • Blood profile

  • Libido


The point of it is that the scale does not give us a complete picture. Our weight tells us nothing about our overall health, fitness level, or mental well-being.

Thus use the scale as a measuring tool to help measure progress and the numbers as data only. The scale should never be used as the sole determinant of your progress.

Keep a logbook and try understand the WHY behind the fluctuations. Understand that they are inevitable. This can help you to detach your emotions from the scale.

Give some thought to what you actually want and then figure out the best way to track your progress. I doubt you’ll care too much about how many atoms you have, and I bet you’ll find there are better tools for reaching your goals than a scale.

2020-01-28T20:01:22+00:00 Weight Loss|0 Comments