How to track fat loss progress

Tracking Your Progress

You've been working out regularly and eating well, you think you're doing everything right yet you still feel fat, like nothing is changing.

You've had a successful day of healthy eating, hit the gym and when you wake up you check your stomach.. nope still no sign of that six pack and the scales are saying the exact same thing as last week. You start to feel disheartened and like you may as well give up. 

Sound familiar?

We want to eat a salad for dinner and wake up skinny or do an intense workout and instantly have abs, well I've got news for you.. as much as we wish it were possible, achieving your goal body does not happen overnight! 

Here's the good news.. if you are consistent with your nutrition and workout plan, fat loss DOES happen over night. It just happens a lot slower then we'd like and I guarantee you, you are being too hard on yourself.

If only there was a way to track that gradual progress or be able to look back on how far you've come?? Well hello.. there is and you can start today!

Tracking progress is important for motivation and holding yourself accountable, you will no longer feel discouraged about what seems to be lack of fat loss when you can compare before and after pictures and see how far you've come.

Here are three of the best ways to track your progress:

1. Progress pictures

   Front, side and back

   Full length

   Wear minimal clothing (i.e. bikini)

   Ankles touching and arms slightly away from body

   Wear the same outfit every photo

   Take photos at the same time of the day, preferably morning

2. Waist measurement

   Use a tape measure to measure the smallest part of your midsection

   Take measurements at same time of the day each time, preferably morning

   Any cheap measuring tape will do, here is a pack of 2 for 50p

3. Weigh Yourself

   Using the same scales each time for accuracy

   Weigh yourself at the same time of the day each time, preferably morning

   I use these bathroom scales by renowned brand Salter and they won't break the bank


   Take your first photos and waist measurement the day before starting your plan and then once every week after.

   Weigh yourself at the same time of the day every day, at the end of the week find the average.

(Total weight (7 days) divided by 7 = average weight)


  • Waist measurements are a far more accurate then scales for fat loss, scales do not take muscle mass and water retention into consideration.
  • Progress pictures and how you look and feel in your clothes is (in my opinion) the most important for tracking progress. How you feel about yourself and your progress trumps any number a measuring tape or scale will give you.


"Aim for progress, not perfection!"


Be consistent with your nutrition, work out regularly and keep going. DO NOT GIVE UP.  

Did these tips for tracking your fat loss progress help? 

Please leave comments and questions for me to answer below :-)

Tanya x