Ditch the scale! Here are 5 ways to track your fitness progress without the scale

If you are like many, the first introduction you had to tracking your fitness progress was to weigh yourself on the scale. However, figures from the scale can become very discouraging as values may vary widely depending on several factors such as the time of the day you take your measurements, water or food intake, hormones, body composition and if you need to do a number 2.

 For this reason, the scale should not be regarded as an absolute in assessing your fitness progress and should be used in conjunction with other tracking tools.

Here are 5 other ways to track your fitness progress:

1. Body measurements: This can be done using a measuring tape. Using a measuring tape, you can keep track of changes to your Bust, Waist, Hip, arms and thigh measurements. Be sure to measure the same spot each time and to keep the tape snug but not tight.

• Progress pictures: This involves taking pictures of your front and side view and noting visible changes over time. Its best to take progress pictures with minimal clothing on and get someone to take them if possible.

• Dress sizes: You can track progress by periodically trying on a dress you wish to fit into. Although this should be considered strictly as a superficial tool since fitting into a smaller dress does not necessarily equate to improved health or fitness levels.

• Health markers: Weight loss is (mostly) a by-product of a healthier lifestyle. It therefore makes sense to focus on improving your health markers rather than focusing solely on weight loss. Health markers you could track include body fat percentages, Cholesterol levels, Body mass index, waist-hip ratio, fasting glucose and blood pressure.

• Fitness levels: Can you go up a flight of stairs without losing your breath? Improved endurance during strenuous activities is an indicator of your fitness level. You can track your run speed and distance, improvements in strength training and resting heart rate. 

Combine two or more of these tools for accurate tracking. Good luck!