Best Way to Accurately Measure Weight Loss Progress (Without Going Crazy)

Here's the best way to accurately measure your weight loss and fat loss progress without going crazy with the measurements.

Video Summary:

Fat loss is not linear. That's lesson one.

It often does 1 step back and then 2 steps forward.

However, if we're in a caloric deficit with a sufficient amount of training, optimized diet, and with good sleep we can be confident that the majority of weight we lose will be fat.

The main thing about measuring weight loss using a weight scale is consistency. The more variables you keep consistent the more accurately you can measure correlation and change.

3 things are important for consistency:

- Have the scale in the same place for every measurement
- Measure at the same day and time each time (preferably morning after toilet on the empty stomach)
- Take at least 3 points of measurement throughout the week spread a few days apart.

With these 3 things you're able to get a pretty consistent weekly average, and you're gonna be able to see clear trends of weight going up or down.

And for fat loss goals if those above things that I've mentioned are taken care of (training, caloric deficit, sleep) you can be sure that you're mainly losing fat.

On top of this, you can add other tools such as body fat calories but I personally don't bother myself too much with that.

The bathroom scale is enough to measure progress if you apply the above method. You don't need any special tools.

Now, this might seem like a very basic "I already knew that" thing but don't let that distract you from applying it consistently.

It comes down to sustaining focus and applying things like this on a constant basis rather than some special trick.

For more fitness, nutrition and personal development tips check out:

Music: Different Heaven & EH!DE - My Heart [NCS Release]

[MarioTomicOfficial]

I like to keep things simple, effective and minimalist. So in the vid I'm giving you my method how I use a basic tool like a bathroom scale to get very consistent and accurate measurements. Weight loss is almost never linear, and you've surely noticed that on a diet. Now, if you're thinking "I already knew that" after you seen 2 minutes of the video don't let that distract you from applying this method consistently in your life. It really comes down to sustaining that focus and applying things like this on a constant basis rather than some special "magic" trick that gets your instantly shredded :)

Enjoy :)

[HMAIAAN]

Great video man! I really needed this!

[cm]

Thanks! I'm actually trying to gain weight but this is very useful

[allsam]

I love to use my lidl body composition scale(50eur), i just stand on it after wake up and it's automatically making the graphs online on my web page. I see there weight, body fat, etc. averages and progress. It inspires me too ))

[cenginator]

A friend of mine asked me if they have "this machine where you can see how much fat you have" (she meant for bfp measurment). I told her " do you mean a mirrior?". In my opinion the best way to measure your progress for the recreational lifter.

[harry_bonkers]

really helpful video! for a beginner that just started gym 2 weeks ago (6 days a week) whats a healthy weekly fat loss target? thanks

[kingmars]

I start measuring monday to sunday for a weekly average. So add all the numbers together divided by 7?

[liviodinaj]

I totally noticed myself how moving the weight scale, even the super accurate digital one, would totally change the weight measurement

[Harry-diwp]

Hi Mario! Thank you for the informative video! I was wondering, if was taking an average of my weight based on a Monday morning weigh-in, a Wednesday morning weigh-in and a Friday morning weigh-in, what should I do when working out my average weight if I get an outlier on either the Monday, the Wednesday or the Friday? Thanks :)

[richardclark]

I measure every single day to get a weekly average