How To Measure Weight Loss Without A Scale

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Why do we see the scale as being the end-all-be-all? I suppose it has to do with the fact that we like to quantify things, and a scale is one of the easiest ways to measure weight loss, set goals, and see progress. But there are actually lots of different ways to track weight loss, and many of them are more telling than any number you’ll see on a scale.

There are so many variables that go into weight that it’s impossible for a single number to tell the whole story. Some of the factors include height, bone density, and fat to muscle ratio. Someone who is 6’ 4” tall and weighs 200 lbs. will look very different than someone who is 5’ 6” tall and weighs the same. Because of this, setting a goal weight can be a bit arbitrary. That’s why it’s important to learn how to measure body weight in ways that don’t revolve around a number.

How Do I Measure Myself For Weight Loss?

Let’s talk more about how to measure weight loss without a scale. First of all, let’s be clear—healthy weight loss is the only way to go. That means sustainable habits and long-term goals. When you take this approach, you’ll see results now, but more importantly, you’ll be able to continue experiencing success. The good news is sometimes you can lose weight quickly, and keep it off. You can read more about quick weight loss tips here if you’re interested in digging into that topic.

How do you measure body weight without a scale? One way that is still quantifiable is to use a measuring tape. This method is more time-consuming, but it gives a better picture of progress. Another way is to take pictures in the mirror while wearing tight-fitting clothing, or swimwear. Compare the pictures from week to week, month to month, or however often you decide to go between photos, to see how far you’ve come. You can also track your progress by periodically trying on the same article of clothing. Again, do this every few weeks and take note of any changes in how the clothing fits. You may want to snap a picture or two to document.

If you’re using a tape measure to take body measurements for weight loss, then you’ll need to learn how to measure waist circumference and other areas accurately, which will allow you to know how to track weight loss progress.

There are a few important things to remember when taking your measurements:

Use the Right Tools

Your measurements should be taken with a flexible tape measure that doesn’t stretch. A seamstress measuring tape will work if you have it, or for less than ten dollars, you can purchase a body tape measure that locks into itself, and makes it easier to get a reading.

Stand and Measure

Take your measurements while standing. This allows your body weight to distribute naturally. You should be relaxed, not flexing, and remember not to hold your breath or suck in.

Level it Out

Keep the tape measure as level as possible. For all of your key areas, the tape should run parallel to the floor. It has a tendency to ride high or droop low, especially when you’re measuring around your full body, so you’ll want to check its placement in the mirror before you record your numbers.

Consistency is Key

Try to keep variables at a minimum. Wear tight-fitting clothing (or no clothes at all), and measure at the same time, every time. This should preferably be done first thing in the morning when your body is fasted and fresh. And while it’s tricky, try to measure the same places every time.

Don’t Pinch

Pull the tape measure until it fits snuggly, but don’t pinch or squeeze. Pulling too tight will make it impossible to get an accurate measurement every time.

Go Blind

Try not to look at your last numbers when recording new measurements. This helps eliminate the temptation to pinch or pull the tape a little tighter to show progress.

LEARN MORE: The Xyngular Guide To Weight Loss

What Measurements Should I Take To Track Weight Loss?

There are several key areas you’ll want to measure regularly to see your weight loss progress. Here are the key areas, and how to measure weight loss inches for each one:


Measure around the chest at the bust line

Right and Left Arm

With your arm relaxed and hanging at your side, measure the largest part of your arm (typically the bicep)


This measurement can be taken one of two ways (be sure you stick with the same one each time you measure) 1-Measure around your body at the smallest part of your waist, or 2-Measure around your body at your belly button


Measure around the widest part of your hips and buttocks

Right and Left Thigh

Measure around the biggest part of each thigh

Right and Left Calf

Without flexing your calf, measure around the largest part of each one

In order to track weight loss, you’ll want to record your measurements somewhere. You can do this in an app, keep it in a note on your phone, or use these weight loss progress charts.

Click Here to Download Xyngular Male Measurement Tracker

Click Here to Download Xyngular Female Measurement Tracker

While losing weight is good, losing inches is even better. Weight can fluctuate and change, especially as you get healthier and gain muscle. Inches paint a better picture of how you’re doing overall.

How Often Should I Measure Myself When Losing Weight?

Our weight fluctuates so much that it’s not good to jump on the scale every day. You also shouldn’t take your measurements every day, but that’s for the opposite reason. It takes time to lose inches, so you won’t see your progress manifest itself if you’re measuring yourself every day. We recommend picking a measurement interval that is anywhere from once a week to once a month. How often you measure weight loss is up to you, but know that the more often you do it, the less likely you are to see big changes. On the other hand, waiting too long can be tough mentally because you aren’t seeing your results.

When it is time to weigh-in, measure yourself, or track weight loss progress, you’ll want to be consistent. It’s usually best to do it first thing in the morning. Your body is at its best when it is well-rested and fasted after a good night’s sleep. It’s hard to keep factors consistent, like how much you’ve had to eat and drink, or if your muscles are fatigued from a hard workout or long day. Tracking your progress at the same time, every time, and doing it first thing in the morning, helps eliminate some of those variables.

Discover: Quick Weight Loss In Only 8 Days!

What To Do If You’re Struggling To Lose Weight

If you’re frustrated by the numbers you see when you measure weight loss, don’t be discouraged. There may be reasons you’re struggling to lose weight. Or, it’s possible you just need a little extra help. We designed the Xyngular 8-Day Jumpstart to give your weight loss journey a boost from the very beginning.*

The 8-Day Jumpstart is kind of like pouring a little lighter fluid on a bbq. It helps get everything fired up and ready to go. Similarly, in just over a week, the 8-Day Jumpstart comes with a variety of products and includes a meal plan, all of which will help reset your body, mindset, and habits so you can get the most from your weight loss journey. But it’s more than just preparation. You can lose up to 15 lbs on the 8-Day Jumpstart.

If you’d like help with weight loss, contact a Xyngular distributor, call our Member Service team at 1-801-56-8808, or log in to your Xyngular account to order your 8-Day Jumpstart.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

*Lose up to 15 pounds in 8 days. Lose an additional 1-2 pounds or more each week following the 8-day jump start. Results are not guaranteed and can vary.

More on Weight Loss from Xyngular...

The Xyngular Guide to Weight Loss: Dispelling Myths
15 Reasons You're Not Losing Weight (And A Solution)
25 Questions You've Asked About Xyngular's 8-Day Jumpstart

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