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How to track your weight loss: 10 tips for 2026

8 min read

Written by: 

Amelia Willson

Reviewed by: 

Raagini Yedidi, MD

Published: Sep 21, 2021

Updated:  Dec 03, 2025

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Reviewed By

Raagini Yedidi, MD

Raagini Yedidi, MD, is an internal medicine resident and medical reviewer for Ro.

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Key takeaways

  • Weight loss progress is easier to track when you monitor more than just the number on the scale.

  • You can track your weight loss in numerous ways, including progress photos, body measurements, and waist-to-hip ratio.

  • Using the right tools and tracking your weight loss consistently can help you stay motivated and adjust your routine as needed.

Here's what we'll cover

Here's what we'll cover

Key takeaways

  • Weight loss progress is easier to track when you monitor more than just the number on the scale.

  • You can track your weight loss in numerous ways, including progress photos, body measurements, and waist-to-hip ratio.

  • Using the right tools and tracking your weight loss consistently can help you stay motivated and adjust your routine as needed.

When it comes to weight loss, the scale doesn’t tell the whole story. Rely on the scale alone, and you can miss celebration-worthy moments, like fitting into a smaller size or being able to stop your blood pressure medication. 

With that in mind, here are 10 ways to track your weight loss accurately. 

1. Take body measurements

Taking body measurements can be an effective way to track weight loss. Plus, keeping track of your body measurements can help offer a glimpse into your overall health. 

Weight isn’t the only thing that can increase your risk of medical conditions. A larger chest or waist circumference can be associated with health issues like diabetes, heart disease, and obstructive sleep apnea.

How to do it: Use a tape measure to measure your waist every three months. 

  • Place the tape measure at the midpoint between your ribs and hip bones and breathe in. 

  • Take the measurement when you breathe out. 

You can measure other areas on the same schedule (think: your chest, hips, thighs, calves, upper arms, and forearms). Just keep in mind that they may increase in size if you’re consistently strength training — and that may be a good thing!

Tools and apps that can help: Bodymapp (iOS), Progress (iOS), Body Measure & Weight Loss (Android), tape measure, weight loss tracking journal

2. Take progress photos

Taking photos can help you see how far you’ve come, and provide evidence to keep you motivated on days when you’re feeling stuck.

How to do it: It takes time to actually see weight loss, so you don’t need to take a photo every day. Instead, take one every few weeks or once a month. To make it easier to see the results, take a selfie from the same angle each time and wear the same type of outfit. 

Tools and apps that can help: Your phone’s built-in camera, Progress (iOS), Weight Loss Tracker & Pictures (Android), Weight Loss Tracker & BMI App (Android)

3. Track how your clothes fit

That’s right. A task as ordinary as getting dressed can help you monitor your weight. Your clothes should get looser as you lose weight. So you can track your weight loss journey simply by noticing when it’s time to buy new clothes.

How to do it: Keep an old outfit from when you started your weight loss journey and try it on every month to see how it fits. Or simply note on a calendar or your weight loss journal the date when your clothing size goes down. (Given how sizes can vary across brands, it’s helpful to stick with the same brand when using this weight loss tracking method.)

Tools and apps that can help: Weight loss journal, calendar

4. Use a smart scale 

Smart scales have the added benefit of measuring more than just body weight. They typically estimate body fat percentage, muscle mass, and bone mass, too, which can give you a more holistic picture of your health.

How to do it: Buy a smart scale that automatically syncs your weight to your phone through its companion app. Track your weight daily, ideally at the same time each morning, before you’ve had any food or water, and either naked or in similar clothing each time for consistency.

Tools and apps that can help: Smart scale of your choice (some commonly recommended options on Amazon are Wyze Smart Scale X and Eufy Smart Scale P2Pro)

5. Monitor your performance and strength

Tracking how strong you’re getting is one of the clearest signs your body is changing, even if the number on the scale isn’t going down as much as you’d like. 

As you lose fat and build muscle, you may notice you can tackle more reps, lift heavier weights, or achieve faster workout times. These improvements are all great indicators that you’re working towards a healthier body composition.

How to do it: Keep a workout log where you record the weight you lifted, the number of reps or sets you completed, or your time for certain exercises. If you prefer cardio, you can also track distance, pace, or heart rate to see your gains. Repeat the same benchmark workouts every month to see how your performance improves.

Tools and apps that can help: Your smartphone’s built-in health or notes app, MyFitnessPal (iOS and Android), Apple Watch, Fitbit, Oura Ring

6. Weigh yourself 

This weight loss tracking method is tried and true for a reason. When choosing a bathroom scale, read reviews to see if others found it provided an accurate reading. If you can, go to the store and weigh yourself on a scale several times in a row. If it gives you the same number each time, it’s a keeper.

How to do it: Purchase a digital scale. Studies show these offer more precise readings than old analog scales. Try to weigh yourself at the same time every day (or once a week), preferably in the morning right after you pee. 

Also, wear the same thing (or nothing at all) when you do it. This will give you the most accurate reading. 

Keep a log on your phone to monitor your progress. If you’re a Ro Body member prescribed a GLP-1 medication, you can easily do this in the Ro app. 

While the number on the scale doesn’t tell the whole story, it can be a simple way to track your progress. 

Tools and apps that can help: Digital bathroom scale, weight loss journal, your smartphone’s built-in health app, MyFitnessPal (iOS and Android), Monitor Your Weight (iOS and Android), Ro: Online Healthcare (iOS)

7. Calculate your waist-to-hip ratio 

Your waist-to-hip ratio (WHR) calculates a ratio between the circumference of your waist and your hips. Carrying more fat around the belly is linked to a higher risk of obesity-related health conditions, such as heart disease and diabetes. 

Watching this number go down as you track your weight loss can be a big win — not just for your weight loss journey but for your overall wellbeing, too.

How to do it: Use a soft tape measure to measure the midpoint between your ribs and your hips and the widest part of your hips every three months. Divide your waist measurement by your hip measurement. 

Tools and apps that can help: Bodymapp (iOS), ZOZOFIT (iOS and Android), tape measure, weight loss journal

8. Track your energy levels and mood

Weight loss isn’t just physical. Your emotional health and energy levels often shift, too. Thanks to a healthier diet, better sleep, and more physical activity, you may notice a lift in your mood and energy, making your day-to-day life feel easier. 

Tracking these areas can help you notice improvements you might otherwise overlook and stay motivated when losing weight.

How to do it: At the end of each day, jot down a quick 1–5 rating for your: 

  • Mood (i.e. how sad, happy, or angry you feel)

  • Stress level

  • Energy level

Look for trends: Are you feeling more alert? Happier when you previously felt more down? Less stressed or overwhelmed? 

Apps can make this tracking tactic easier (and more fun and colorful) by having you rate how you feel based on different mood words or picking among a selection of emojis.

Tools and apps that can help: How We Feel (iOS, Android), Daylio (iOS, Android), Moodfit (iOS, Android), Mood Tracker (Android), weight loss journal, gratitude journal

9. Monitor sleep quality and duration

How well you sleep can affect how easy (or difficult) it is for you to lose weight. 

Poor sleep cranks up your appetite while also reducing your energy and motivation to work out. At the same time, people who sleep well have an easier time losing weight and sticking to their exercise routine, according to studies. 

How to do it: Use a wearable device or sleep app to monitor the duration and restfulness of your nightly slumber. Aim for 7–9 hours of shut-eye per night. 

Once a week, review your weekly averages and note any habits that could be affecting your sleep quality. Common culprits include late-night snacks, alcohol intake, and screen time before bed.

Tools and apps that can help: Sleep Cycle (iOS, Android), SleepScore (iOS, Android), Fitbit, Oura Ring, Apple Watch

10. Check wellness markers 

Certain health markers may improve as you shed pounds. This is especially true if you have any metabolic conditions related to obesity, such as high cholesterol, obstructive sleep apnea, type 2 diabetes, fatty liver disease, or polycystic ovarian syndrome (PCOS). 

As you lose weight, you may notice a reduction in your blood pressure, cholesterol, or blood sugar levels. You may even be able to switch to a lower dose of a medication for one of these conditions or stop it entirely. 

How to do it: Ask your healthcare provider for periodic blood work or use home monitors for blood pressure or blood sugar if recommended. You can also use a wearable fitness tracker. Review your blood work every year to see how things improve. 

Tools and apps that can help: Home blood pressure monitor, home glucose monitor (if prescribed), MyFitnessPal (iOS, Android), Fitbit, Oura Ring, Apple Watch, weight loss journal

Best apps and tools for tracking weight loss 

Here’s a quick list of the best apps and tools for tracking weight loss that we’ve mentioned in this article.

For tracking body measurements and progress photos:

For tracking physical strength and performance improvements:

  • MyFitnessPal (iOS, Android)

  • Apple Watch

  • Fitbit

  • Oura Ring

  • Your phone’s built-in health app

  • Your phone’s built-in notes app

For tracking body weight and body composition:

For mood and energy:

For tracking overall health:

  • MyFitnessPal (iOS, Android)

  • Apple Watch

  • Fitbit

  • Oura Ring

  • Home blood pressure monitor

  • Home glucose monitor (if prescribed)

  • Weight loss journal

For sleep tracking:

How often should you track

People who track their weight daily tend to lose more weight, according to research. But consistency is more important than frequency. So, if tracking weekly keeps you from forming an unhealthy obsession with your progress, do that instead. 

To avoid skewing the numbers — and any feelings of disappointment — make sure you’re comparing apples to apples as much as possible. This means taking your measurements at the same time, on the same day each week (or daily if you prefer). If you dare, go bare. Otherwise, wear the same clothes each time for a consistent reading.

Remember: Your body weight naturally fluctuates throughout the day and the week. It depends on many factors, such as when you eat, drink, exercise, get dressed, or even go to the bathroom. So, don’t let increases on the scale here and there get you down, and resist the urge to check more often than daily.

What to do if you’re not seeing progress 

If you’re not seeing progress, try not to get frustrated. Fluctuations in body weight are normal and expected, and weight loss can be challenging. 

You’re tracking your weight to make a positive change in your overall health. So try to maintain a positive attitude throughout your weight loss journey. 

For some people, regularly monitoring their weight helps them stay on track toward their goals. For others, it can create unnecessary stress and negatively impact their mental health. Try to find what works best for you, so you can stay positive on your weight loss journey. 

If exercise (especially strength training) is part of your routine, don’t fret if your weight plateaus or even goes up a little. As you burn fat and increase your muscle mass, your weight may increase. That’s because muscle is denser than fat.

If you’ve been tracking your weight for a few months and haven’t seen any progress, consider making an appointment with a healthcare provider. You can do this in person (such as with your usual general practitioner) or virtually (such as through Ro). 

Everyone’s weight loss journey is different, and a qualified provider can help figure out what, if anything, may be impacting your progress. You can also use this as an opportunity to ask about weight loss pills or injections. 

Depending on your health status, weight-loss goals, and other individual factors, a provider may recommend a GLP-1 medication such as Wegovy (semaglutide) or Zepbound (tirzepatide). If you’re eligible, you may be able to have these medications prescribed through Ro. Start by completing a brief online questionnaire.

Ro makes GLP-1s simple, from coverage to care

See if you qualify

Bottom line

Tracking your weight loss can be so much more fun than just watching a number. By recognizing all the progress you’re making beyond the scale, you’ll get a clearer and more motivating picture of how your health is improving over time.

  • The scale is just one tool when it comes to tracking weight loss. Body measurements, photos, clothing fit, and waist-to-hip ratio tell a more complete story.

  • Tracking other wellness markers — such as your physical strength, sleep, energy, and mood — can help you see benefits that aren’t as easy to notice but matter just as much.

  • Consistency is key. Use the same weight loss tracking methods on the same schedule to see your results over time.

  • If you’re not seeing progress, evaluate your habits and consider speaking with your healthcare provider for additional guidance or treatment options.

Frequently asked questions (FAQs)

DISCLAIMER

If you have any medical questions or concerns, please talk to your healthcare provider. The articles on Health Guide are underpinned by peer-reviewed research and information drawn from medical societies and governmental agencies. However, they are not a substitute for professional medical advice, diagnosis, or treatment.

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