Alright, maybe a liar is a little strong, but at the bare minimum it loves to bend the truth. One of the most handy, readily available tools for tracking our progress is the good ‘ol bathroom scale. You guys know I love any kind of data, so why the beef with the scale? Thanks for asking, I’ll tell you why.

The scale is only one part of the whole picture.

Do you want tangerines or grapefruits?

Yes, you all have heard the popular saying “muscles weighs more than fat.” I’m going to pick that a part just for a second. A pound is a pound, people. If you put a 5 pound dumbbell on the scale, the scale does not know that it’s a piece of fitness equipment. In the same way that if you put 5 pounds of candy on the scale that it is a weapon of sugary mass proportions!

What is true is that muscle is more dense than fat. One pound of muscle is about the size of a little tangerine orange. It’s packed in there – tight! Now, one pound of fat is about the size of a full, fluffy grapefruit! Thats a pretty big difference when we start talking about losing 10, 20, or 30 lbs of fat!

Weigh the scales. . .

When you step on the scale, hopefully first thing in the morning, naked, after having already used the bathroom, and having no extra possible ounces to add to it – it spits out one number. One. For me these days it’s hovers around 160.

If you have read some of my first posts, or tune into my upcoming podcast (hint hint) you’ll know that when I was a teenager, and weighing in at 158 lb for my senior year of volleyball I was a size 12/14. If the scale is my only measure of progress, then on paper it looks as though I have gained 2 lbs in 17 years. Not great right? But when I tell you that I am not only 2 lbs heavier, I am now as size 4/6 instead of a 12/14 does that get your attention? It got mine.

The scale is only showing you how much you weigh. It is not showing you the difference in your fat vs muscles, bones and other lean tissues. I’m not saying it means nothing, but I for one, have given it way too much power over the years.

I’ve even gone so far as to let the number that populates in the morning dictate my mood. Madness, but it happens.

Ditch the scale, try these…

I’m certainly not telling you to chuck your scale (though I would support it if weigh-ins skyrocket your anxiety or harm your relationship with your body or food), however there are other ways that we can track progress that give you a much more full view of that beautiful picture you’re painting.

1. Photos – Now before you freak out, you do not have to post these to social media or even share with your partner! These can be just for you. I recommend taking photos a week or so apart, in the same outfit, and same location/ lighting if possible. Try to wear something form fitting so you can see your shape. Shorts and a sports bra or tank top, a bathing suit, or nothing at all if you are feeling bold (but def. keep those to yourself!)
2. Measurements – Before you rush to the garage for a metal measuring tape, just a suggestion to invest in a sewing one which is more flexible and won’t cut you while you measure. Yikes! Some good areas are across the widest part of your shoulders, upper arms, across your bust, at your belly button, hips and upper legs. Again, wear something form fitting and do your best to be consistent on your measurement points, and remeasure once a week or monthly if once a week is too much.
3. Journal – Alright, so. this may not give you an accurate physical representation of your progress, but if you are tapping into some newfound energy, or feeling more clear, motivated or energize – write it down!! All of these things are worth noting and absolutely something to celebrate.
4. Body fat percent testing – Body fat percentage is really what we are after. It used to be that as a trainer I had to pinch people with calibers in a skin fold test. Hand held devices, while convenient also have a 2-4% margin of error. Not awesome if we want the most accurate results. A quick google search can find a DEXA scan, or a bod pod, which both have been shown to have a very high degree of accuracy.