Thank you for joining today’s class on how to recognize and celebrate your health journey beyond just the number on the scale. We explored several meaningful ways to track progress that align with your personal goals, whether that’s fat loss, muscle gain, or improved overall wellness.

Key Takeaways and Next Steps

Rethink the Scale

The scale doesn’t tell the whole story. Body recomposition—reducing fat and building muscle—may not cause weight changes, but it improves health and appearance significantly.

Track Body Composition

Methods include body fat calipers, circumference measurements, BIA (Bioelectrical Impedance Analysis), DEXA scans, hydrostatic weighing, and air displacement. While some are more accurate than others, trends over time are more important than single readings.

Use Progress Photos

Take clear, well-lit photos from the front, side, and back in consistent clothing and lighting. Compare monthly to better see body changes, especially when the scale isn’t moving.

Measure Key Areas

Use a tape measure at the same locations on your body each time—waist, hips, arms, thighs, etc. Level the tape and document results. This is helpful for tracking fat loss or muscle gain.

Monitor Symptoms for Wellness Goals

If you’re reducing pain, inflammation, or other symptoms, journal how you feel daily. Track things like headaches, redness, or energy levels. Use a 0–10 pain scale and consider eliminating common triggers like sugar, alcohol, or grains to identify improvements.

And remember: Always consult with your healthcare provider before beginning a new exercise or nutrition program.