If you are overweight, the thought of getting on the scale on a regular basis might be stressful. Some people avoid it all together. During my journey I committed to taking weekly weights, measurements, and photos. Now that I’m looking back, I’m so glad I did this!

  • First, it allowed me to be accountable during the week. I knew I’d be getting on the scale so it kept my diet in check!
  • Second, if I didn’t lose weight that week or if the scale went up, I could see trends over time and see that I lost inches or looked different in my photos
  • Third, weekly photos allowed me to look back at how far I’d come. This is easy to forget because you see yourself everyday. Looking back at those photos today is priceless. I still keep a photo of me and my dad on my fridge from when I was 250 lbs.

Last week you discovered why you wanted to adopt a healthier lifestyle or lose the weight. This week is for preparing and committing to weekly accountability along the way. Next week we will start to change your eating and fitness habits. Try to avoid any binges or unhealthy foods this week as a “last hoorah” before the dreaded diet. This is not a great habit to get into. Enjoy the occasional treat but enjoy it in the moment, not because you are about to go on a diet. It’s time to start changing the way you think about food and that starts will thinking of other ways you can reward yourself besides sweets and treats.

Here’s How it’s Done

You’ll need a camera, measuring tape, scale, and place to take notes where you can save them over time. Your phone will work for most of this.  Choose to take your weight, measurements and photos the same time and position every week for easy and accurate comparisons.

Take your Weight: 

Take your weight in your underwear or naked, just make sure you’re wearing the same amount of clothing every week for easy comparison. Write this weight down in your notes. Each following week, write down the difference in total weight lost.  I also use an app on my phone for tracking my weight over time called Monitor Your Weight or MY Weight. It provides excellent tracking and weight loss statistics over time and it’s free!

Take your Measurements:

Before you start measuring, remember to:

  1. Use a non-stretchable tape
  2. Make sure the tape measure is level around your body and parallel to the floor
  3. Keep tape close to your skin without depressing it.\
  4. Write each measurement down in your notes and the difference between this week and last week. I find it helpful to use my phone notes and copy and paste the previous weeks measurements and simply change the numbers. See the video for reference.


  • Bust: Measure all the way around your bust and back on the line of your nipples.
  • Chest: Measure directly under your breasts, as high up as possible.
  • Waist: Measure at its narrowest point width-wise, usually just above the navel. It helps to feel for the top of your hip bones as a starting point.
  • Hips: Measure around the widest part of the hipbones.
  • Thigh: Measure around fullest part of upper leg while standing.
  • Bicep: Measure above your elbows – around fullest part.

Take your Photos:

In your underwear (and bra for ladies) or swim suit and take your photo from the front and side. Try not to flex or suck anything in. This is you, in the flesh. It will be easier to compare over time if you are standing the in the same room, in the same position in the photos. If using a Polaroid write the date and your weight on the photo. If using your phone, use a photo editing software app like Moldiv to add text to the photo with the date and your weight. Each week after this you can also add how many total inches or pounds lost.


This week’s homework is to post in the Facebook group about your experience and feelings toward weekly weigh-ins, photos, and measurements. If you’d like you can post your weekly results, but if you prefer to keep this private, post them somewhere you can see them as well as someone else who will keep you accountable. How do you think you’ll benefit from this? If you don’t like the idea, why not?