Tracking your fat loss progress can be simple, or it can be very hard.
And if you want it to be easy, you’ll want to follow this guide and do it properly from the start.
Track Scale Weight Daily
If you want to track properly, so as to make adjustments as necessary, you want to do the following:
Hop on the scale 4-6 days per week (my clients do daily) and take the average.
Reasoning: your weight is going to fluctuate a lot.
Better to have an average that tells the truth about the trends as opposed to a snapshot in time where you just happened to be the heaviest.
Step on the scale each morning before eating anything and after peeing. In the nude.
Take waist measurements at least once per week right after a daily weigh-in.
Take more than once if you want an average (my preferred method).
For better results, take this same measurement 2 inches above and below the navel as well because some people lose fat from their abdomen in different areas.
You can take these once every few weeks. Take them under the same conditions for accuracy, right after you do your morning weigh-in. Don’t sweat this.
Calorie and Macro Tracking
This is very important and if you’re not tracking accurately, you can go months thinking you’re doing it right but miserably failing to lose weight all the while wondering why you’re “doing everything right but nothing is working, wah wah wah why me?”
If you’re not sure how to track macros, please go here and you’ll know everything you need to know. If you need a full-on maintenance intake calculator, I’ve got you covered here.