Our society has instilled in us that weight means everything. Therefore, when most people think about getting healthy, they think about weight. However, weight is tough…the proper weight varies by individual and no chart can properly show what anyone should really weigh. Not only that, weight varies daily from so many variables. To make matter worse, tracking these fluctuations for most people usually serves as a detractor rather than a motivator, causing most people to fail when they set out to lose weight. So how can you measure your progress without being a slave to the scale?

The Clothing Test

For someone who doesn’t have much weight to lose (or gain), the clothing test might not be for you. However, if you have a significant amount of weight to lose, this is a very simple method. The simple explanation; as you adjust your calories in to be less than your calories out, as well as add some exercise, you will notice that clothing that might be tight on you now fits or is loose. That’s it! Simple and effective!

Some people like going out and buying their “goal outfit”. As they start to find their current clothes get very loose, they start trying to see how close they are to fitting in their outfit. I personally find this can end up being a detractor because some people want change very quick, and having that outfit serves as a constant reminder how far away you might be. I like to just keep it simple.

The Tape Test

Although I hear this option a lot, I don’t recommend it, in the same way I don’t recommend scales. The simple reason is that depending on what you are measuring, it could go up or down based on the workouts you do. Yes, using waist measurement is usually pretty solid. But some people lose weight differently, and you might be losing in many places before you see any change in your waist. Therefore, this is another option with too many variables that I avoid.

The Blood Test

For most people, eating healthier and exercising is a life changing event. However, you don’t always see the results, especially when you don’t have a large amount of weight to lose. This test applies to both groups! A lot of health issues we see especially in the U.S. are self-inflicted. For example, lots of people get diabetes because they eat horribly, eat more than they burn, and don’t workout much, if at all.

Therefore, getting your blood tested on a slightly more frequent basis than your once per year might be worthwhile. Things like seeing a good increase in your HDL, decrease in your LDL, and a many other results can show you how your health is improving. I don’t suggest getting your blood results too often though, as it can take a while for change…so maybe a few times a year. Also, I highly recommend speaking to your doctor about what tests would be best, as well as discussing the results with them. The reason: everyone is different and your doctor can tell you what ranges are good for you! For example, if you are genetically inclined to have high cholesterol, then the results will say you are in trouble…but consulting your doctor, you might find out that things are fine and you should stay the course…or maybe you need a medication to help.

The Body Fat % Test

This test is tricky, and I do not recommend it. The idea behind it is that the lower you get your body fat (BF) percentage, the more weight you are losing. However, I know from personal experience that I had the same BF% when I was 20lbs lighter. Likewise, when I was only 10lbs lighter, I had a BF% that was half of what it is now. Again, this is another test where other factors come into play. Therefore, I do not recommend it.

The Photo Test

Although this can be effective, and you see many Before vs. After pics, this can also stop you before you even get started. Most people find this method to demotivate them. I would caution anyone doing this, and make sure you don’t look at your before photo until after you have completed a full phase of whatever program you are doing. Also, make sure you have the same hair style and clothing for the pics…otherwise it can be very misleading.

Other Tests

There are other tests, but none worth mentioning because they are too subjective to your opinion or others’ opinions. What matters most is you try and practice a healthy lifestyle. Try not to eat more than your burn each day, make sure your daily eating habits include mostly healthy foods, and exercise. It can definitely take a lot of effort, and unless you do something extreme like dieting, you won’t see quick results. And let’s face it, diets are short-term, and rarely result in people keeping off the weight unless they change their lifestyle for good.

I’ll be doing another post in the future on measuring progress for various sport activities, such as swimming, biking, and running. Until then, good luck with your goals and live healthy!