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How To Judge Your Progress Without the Scale

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There is nothing more discouraging than stepping on the scale after days of eating healthy and working out regularly then seeing the numbers on the scale haven’t budged—or worse,  go up. It can cause you to lose motivation or even quit.

But, don’t!

We all know that there are countless ways to determine your health. Cholesterol, blood pressure, weight, BMI, measurements, strength, energy level, etc.

The scale is just one factor. It can’t tell you if you lost 10 lbs of fat and gained 5 of muscle. It can’t tell you if you are happy, healthy, confident, or fit. Weight loss plateaus are extremely common and are not a reason to throw in the towel.

If you have hit this frustrating stage, it’s probably time to tweak your meal plan. Also, amping up your fitness routine to restart the weight loss. Add in intervals or more cardio into your strength training. Not doing any strength training? It’s probably time to add some in. Don’t be afraid of strength training—you aren’t going to have manly muscles—it’s a huge tool to help boost your metabolism and burn fat.

In the meantime, keep pushing through, and gauge your health in other ways to keep the motivation going. Pay special attention to these signs that you are making progress even if the scale isn’t budging.

Your Clothes Fit Better

There’s no better feeling then putting on a pair of jeans and realizing they are too big. The way your clothes are fitting is a big indicator of changes and progress you have made.

More Energy

Increased energy is a major perk of dropping pounds and getting fitter. Have you noticed you’re ability to better keep up with your energetic little humans?

You Feel Smarter

Obviously, getting healthier isn’t just about your body—your brain gets the benefits, also. Studies show that committing to a healthier lifestyle boosts your brain cognition. So, if you have noticed mental clarity, sharper focus, and better memory, you can thank your fitness routine.


Isn’t happiness one of the big reasons for getting healthy? Luckily, research shows the two go hand in hand. As you improve your health, your mood also improves. So, don’t only pay attention to the scale when tracking your progress.

More Reps and Increased Stamina

Have you noticed you are setting new personal records? Maybe you are using heavier weights or doing more repetitions or being able to power through that cardio without a break.

Why using the scale to ensure your weight and height align, it doesn’t tell you if you are healthy.  While 130lbs might be the ideal weight for one person, it can also be underweight or even overweight to another. Don’t judge all your goals on the little needle of the scale. Pay attention to all these other signs that truly show you that you are getting healthier.

You are more than just a number on the scale!

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Hi! I'm Monica, the face behind Munchkins and Coffee.  Like most, I enjoy long walks on the beach and quiet dinners with the Mister. But let's be real, I'm a mom to 2 munchkins and to 2 4-legged kids so those things are few and far between.  I dabble in a variety of DIY projects and crafts and sell SVGs for the Cricut/Silhouette. I love to cook and bake and I'm a type 1 diabetic. Target and H-E-B are my happy places. I love to read but don't do it as much as I'd like and I'm totally guilty of binge-watching shows on Netflix, Hulu, and Prime. Coffee gets me through the day and is my "drug" of choice. 🙂 That's where the name comes in. Kids, life and all the beautiful chaos in between. So, check out my Etsy shop for SVG/cutting files for your Cricut/Silhouette and keep an eye out on here and my Facebook for my free cut files.

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