How to document your weight loss progress

How to document your weight loss progress

Documenting the weight loss process is so important. Why?

There will be times during your weight loss journey when you feel stuck, you’ll hit a plateau, you look in the mirror and feel like nothing’s changed. These are the moments that make or break your diet. That’s when you switch to that ”why should I care” mode and slip back to old ways of eating – ”why bother dieting when I get no results anyway”.


If you’re just starting your journey you might not see the importance of it so you’ll just have to take my word for it. Later on, you’ll be happy you did. You might not want to take that picture in a bikini, but it will be worth it, I promise.

On this post we’ll go through ways to document your weigh loss progress from day one.

To be honest it was quite a shock the first time I took a picture of myself in a bikini and saw what I look like from behind! I mean, I knew it wouldn’t be pretty but still… When you look in the mirror you see how you look from the front and the sides and you think you know how you look from behind as well. A-aa. You don’t. You have no idea. It will be a reality check, it certainly was for me. Who knows, you might be pleasantly surprised! 🙂 I wasn’t. But it was a really good wake up call, I’m glad I did it.

Here are ways to document your weight loss progress from day one:

#1 Take a picture

From the front, sides and back. If you want, you can wear clothes but I really encourage you to take those pictures wearing just bikinis or underwear. You don’t have to show them to anybody, they’ll be just for you and you’ll really notice the difference much better as you start to make some progress. You certainly won’t have to take a picture every day or every week but do it once a month and you should see results.

#2 Weigh yourself

Step on that scale, first thing in the morning after you’ve been to the bathroom. It’s really important to always weigh yourself at the same time, because your weight fluctuates so much during the day. It’s best to do it in the morning. Only weigh yourself once a week or once a month. You’ll be upset for no proper reason if you do it more often.

#3 Measure yourself

Take the measuring tape and write down the numbers. Measure at least your chest, waist and hips. You can also measure your calves and biceps, especially if you are doing some strength training and wish to gain muscle in addition to losing the fat. If you measure areas such as thighs or shoulders make sure to write down which part of the thigh you’re measuring to get valid numbers to monitor.

#4 Find out your fat percentage

You might not have a chance to do this, but if you do, go for it! I have a very high fat percentage and even though I’ve already lost some weight, the fat percentage hasn’t come down much and it worries me a bit. I am however glad that I know this, so I can really focus on it and do something about it. The fact that you know your fat percentage is great if you find yourself in a situation that you haven’t lost much weight but notice that your fat percentage has come down. That will be the encouragement you need to keep going!

#5 Check your cholesterol

Most people, when they start the weight loss journey they want to lose weight, not only to look and feel good, but for health reasons as well. If you’ve had your health check, write down your cholesterol values, both the HDL (the ”good” cholesterol) and LDL (the ”bad” one). If you haven’t had your cholesterol level checked for a while, now might be a good time to do so.

#6 How’s your pressure?

Blood pressure is another thing you should track and have checked once you book your doctor’s appointment. If you have high blood pressure you might want to consider buying your own blood pressure monitor.

#7 Track your exercise

You might start your weight loss journey with great plans of adding exercise in addition to changing your diet. Sometimes the diet bit doesn’t go quite as planned, but you get excited about exercising. Although this isn’t exactly what you planned and you might be disappointed with your weight loss results, remember that this is great progress and will help you towards better health. Just write down what you do every day – you’ll soon start to see progress.

#9 Track your food

Use a free online tracker such as MyFitnessPal or SparkPeople, or purchase a weight loss / food journal. Online trackers will tell you how many calories you can eat in order to lose weight and you can log all that you eat. Some might want to do this the whole duration of their weight loss journey while others could do with writing down their food for a few weeks just to get the general picture of what to should eat to stay within the calorie allowance.

#8 Record your feelings

This is probably the one thing you don’t really think about when you start documenting your progress. About how you feel. But you should do this before starting your weight loss journey. Sit down and write how you feel about yourself and about your body right now and how you want to feel about yourself in the future. Be honest about it and make a commitment. As you track your food and exercise daily, write down just a few words about how you felt that particular day. You’ll start seeing how your emotions affect the choices you make that day. If you feel stressed out you might eat wrong foods or if you’re busy you might skip meals. Try to find these types of patterns and figure out how to fix them. Also write down how you felt about your diet and workouts that day.

Think about how amazing it will be to go through all the pictures and statistics when you finally reach your health and weight loss goals.


*This blog entry contains affiliate links. So if you click on the link and then buy something, I will get a small percentage of what you pay. The price of products are naturally the same to you, I’ll just get this small fee.




2 thoughts on “How to document your weight loss progress

  1. A great way to help you lose weight is to share a meal with someone
    whenever you eat out. you, meal and that person will be consuming less calories than you normally would, by sharing a meal.
    Sharing a meal will also leave you with some money in your pocket.

    • Haha, I guess it’s great if you can do it! I couldn’t because I’d probably be starving. Skipping an appetizer is as far as I would go 😉

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