Simply weighing yourself tells you absolutely nothing about your body composition. You may have lost 5 pounds of fat, but gained 5 pounds of muscle meaning that the scale hasn’t budged at all. This causes a lot of frustration very easily. Muscle is much more dense than fat is. Instead, start going by how your clothes fit and how you feel. If you have access to some sort of body composition testing, it can serve as a much better way to measure your progress.

Here’s an easy way to tell how you’re doing without the scale and without the body composition testing.

These are GENERAL guidelines to keep in mind:

If your waist is getting SMALLER or staying the same and you are GAINING weight, it’s lean mass you’re increasing.

If your waist is getting SMALLER and your LOSING weight, it’s fat you’re losing.

If your waist is getting BIGGER and you are LOSING weight. It’s muscle you’re losing. (and fat is increasing, just not as much as the muscle you’re losing so scale weight looks lower)

If your waist is getting BIGGER and you are GAINING weight, you’re fat is increasing.

If your waist is getting SMALLER but your weight is NOT CHANGING, than you are gaining as much muscle as you are losing fat.

The scale weight doesn’t give you the whole picture.