Your Scale is the Drama

You made it to September! Summer’s behind us, the holiday chaos is still a safe distance away, and right now might be the sweet spot for you to set and attack some new goals. Fall gives you the space to reset, refocus, and build momentum before life speeds up again. Instead of waiting for 2026 to roll around, you can start laying the groundwork today—with goals that actually stick.

In this blog post, we’ll break down how to set goals effectively, and then dive into smarter ways to track your progress so you can stay motivated and grounded along the way.

What are your goals?

Goal setting is more than a checkbox, it's a tool for transformation. When done right, goals help you imagine the future you want and take the steps to create it. If you've ever set a goal and fallen short, chances are you didn’t set it up in a way that truly supported your success. That’s what we’re here to help with.

The 3 Types of Goals

Long-Term Goals

These are the big-picture outcomes you’re working toward. like losing 15 pounds, qualifying for a competition, or shifting your relationship with food. Long-term goals are important, but research shows that focusing only on the long-term can be discouraging without smaller, actionable steps to guide you.

Short-Term Goals

Short-term goals bring that long-term vision into the here and now: what can you do this week, today, or even in the next hour to make progress? They’re powerful motivators and great confidence builders.

Process Goals

These are the daily actions and habits that move you forward. Things like meal prepping, logging food, or sticking to your bedtime routine. They are 100% within your control and create the foundation for lasting change.

What Makes a Goal Effective?

To be effective, your goals need structure. We love the SMART goal framework–you’ve probably heard of this, but it’s worth revisiting:

S - Specific:

Clear beats vague every time. “Eat better” is too broad. “Prep three meals on Sunday night” is a plan.

M - Measurable:

If you can’t track it, how will you know if you’re succeeding?

Examples:
“I will reduce my body fat by 5%” → measurable.
“I want to get leaner” → not measurable.

A - Attainable:

Be honest with yourself. Is this realistic right now? HUGE goals are great—but not if they set you up for failure. Better to build slowly and gain momentum than burn out trying to do too much, too fast.

R - Relevant:

Ask yourself:

• Why do I want this?

• Will it actually improve my life?

• Is this my goal—or someone else’s idea of what I should want?

If it’s not deeply meaningful to you, motivation won’t stick.

T - Time-Bound:

Deadlines create urgency. Set a realistic, but specific timeframe. “Someday” is not a plan. “In six months” is.

Avoid the “0-to-100” Meltdown

It's so common to get excited and overcommit (gym 5x/week, zero processed foods, meal prep everything, etc.) and then when motivation dips, as it always does, you crash and burn.

This happens when expectations are too high and change is too drastic. And when progress feels slow, you start to lose faith in yourself.

Here’s the truth: Consistency > Intensity.

You need to protect your self-confidence and build trust in yourself. Every time you set a goal and follow through, even a tiny one, you build that trust. That’s the foundation of long-term success.

Your Secret Weapon: Aim Low

Yes, you read that right. Aim low, on purpose.

Pick process goals that feel laughably easy. Things you know you can follow through on.
If it seems too easy, you’re doing it right.

These might be:

• Drinking one glass of water with breakfast

• Logging one meal a day

• Getting to bed 15 minutes earlier

These micro-commitments are your “ninja moves”—they build confidence, and confidence fuels consistency.

Let’s Set Your Goals

Now it’s your turn. Grab a notebook or piece of paper and we’ll walk you through our three-part framework:

1. Set Your Long-Term Goal(s)

Where do you want to be in a year? Five years? What’s your “why”?

Examples:

• Qualify for an event

• Lose/gain a certain amount of weight

• Create sustainable habits

• Set a healthy example for your family

2. Establish Short-Term Goals

Next, break your long-term goal into stepping stones.

Examples:

• Long-term: Run a marathon
  → Short-term: Sign up for a 5k

• Long-term: Shift food habits and mindset
  → Short-term: Gain awareness by tracking food every day for 30 days

• Long-term: Stay healthy and fit for my family
  → Short-term: Lose 20 pounds

3. Process Goals

Now you can break your short-term goals into action steps. What specific actions will move you forward this week?

Examples:

• Long term: Run a marathon

• Short term: Sign up for a 5k
  → Process: Start the “Couch to 5k” program

• Long-term: Stay healthy and fit for my family

• Short term: Lose 20 pounds
  → Process: Hire a nutrition coach

These process steps will become clearer as you start working towards your short term goals, but start with 1 or 2 for now. And remember, make them too easy.

Setting strong goals is only half the equation. Without a way to measure progress, even the best-laid plans can feel like guesswork—and that’s usually when motivation starts to fade. This is where tracking comes in. Tracking your progress the right way gives you proof that your efforts are paying off, even on the days when it doesn’t feel that way. Let’s dig into the most effective ways to measure what matters.

You Need Objective Data

Objective data is information gathered through consistent, measurable, repeatable methods. Think:

• Weighing yourself under the same conditions

• Taking progress photos every few weeks

• Logging your food and reviewing macro consistency

• Measuring performance (like gym PRs or endurance benchmarks)

Objective data gives you something solid to lean on, especially when progress feels slow or invisible.

Because here’s the thing: subjective data (how you feel things are going) is important, but it’s also influenced by mood, stress, sleep, hormones, and more. You might feel like nothing is working—even when it actually is.

That’s why having objective markers in place is so powerful. They help you:

• Stay focused on facts, not feelings

• Celebrate small wins you might otherwise overlook

• Make smart adjustments based on actual trends

Let’s walk through the most effective ways to track progress when it comes to your body composition. We encourage you to find objective data points for all of your unique goals, but this one is our specialty.

Three Objective Measurements We Like to Track

Bodyweight

The scale is one of the most common tools people use to track physical change. It’s easy, accessible, and gives you a number to compare over time. And if your goal is to lose weight or change your body composition (like gaining lean muscle or losing body fat), then yes, the scale can provide helpful data. Here are our scale tips to get the most accurate data:

• Take your weight first thing in the morning before eating or drinking and before engaging in any exercise

• Take your weight with minimal or no clothing on

• Track your weight daily, but find your weekly average to assess progress week-to-week

• Remember the factors that can impact the number you see on the scale (like sleep quality, workout intensity, frequency of bowel movements, your stress level, etc.) and avoid reading too much into any one data point

The number on the scale is just one piece of the puzzle. And if it’s the only way you’re measuring success, you’re likely to get discouraged, especially when your body is making changes that the scale can’t capture. More on this later.

Circumference Measurements

Circumference measurements taken with a tape measure can sometimes be more telling than bodyweight when it comes to how your body is physically changing. Unlike bodyweight which fluctuates from day to day and throughout the day as you eat, train, sweat and hydrate, body measurements are a little more steady and may change more slowly.

We recommend taking circumference measurements once per week.

Keep the location of your measurements consistent from week to week by using body landmarks - such as measuring for “chest” at the nipples, “waist” at the belly button, and “hips” at the widest part of your butt.

Progress Photos

We recommend taking photos once per week, from the front, back and sides so you can see the changes happening in your body from different angles. If you’re strength training, progress photos might be the most accurate way to assess muscle gain and fat loss.

• Take your photos on the same day each week, first thing in the morning before exercising, eating or drinking

• Wear similar (or the same), minimal clothing, like a bathing suit or underwear

• Try to keep your photo location, lighting and angles consistent

• Selfies work with a large mirror, or try setting your camera on a counter or dresser and use the 3 or 10-second timer

  

You can check out more of our client transformations here, if you're motivated by that sorta thing! 

Beyond the Numbers: Understanding Fluctuations & Tracking the Full Picture

Now you understand three key objective ways to measure body composition progress: bodyweight, progress photos, and circumference measurements. These are valuable tools when trying to change your body weight or composition, but they still don’t tell the whole story.

Let’s Talk About the Scale

Weight fluctuations from day to day are completely normal and they do not reflect your overall progress. That’s because your weight is influenced by far more than just fat loss or muscle gain. Some totally normal (and temporary!) factors that impact your scale weight include:

• You didn’t have a bowel movement yet.

• You ate later than usual or had a large volume of food (like a bunch of fibrous veggies).

• You had a salty meal or more sodium than usual.

• You had more carbs than usual (which pull water into your muscles and tissues).

• You’re dehydrated.

• You drank alcohol (which can dehydrate and bloat).

• You did a tough workout (hello inflammation and water retention).

• You’re feeling sick or under the weather.

• You started a new supplement (like creatine or even a protein powder that doesn’t sit well).

• You didn’t sleep well.

• You’re experiencing higher stress (hello cortisol, goodbye predictability).

• You’re on your period (fluctuations are super common).

• It’s hotter or more humid than usual (you’re sweating more or retaining water differently).

All of these factors can lead to scale weight fluctuations that have nothing to do with fat gain or fat loss. It’s just your body being your body.

A Better Way to Weigh In

Rather than focusing on a single weigh-in, we recommend zooming out and tracking your weekly average. Compare week-to-week averages to spot true progress and avoid being thrown off by a random fluctuation.

This is why WAG clients check in with their coaches just once per week, because that longer view gives a much clearer picture of what’s working (or not).

As you move forward:

• Keep tracking your weight if it serves you.

• Continue to record your other objective measures: photos, measurements, journal notes, etc.

And most importantly—if the scale starts to become a source of stress, it’s okay to step back from it. Focus on the many other markers of progress instead:

Remember: the number on the scale is not the whole story. You’re more than a data point and you’re doing great.

The Big Picture

Progress isn’t always linear, and it doesn’t always show up on the scale first. By setting meaningful goals and tracking multiple indicators, you get a more complete picture of how your body—and your habits—are evolving over time.

If you’re tired of second-guessing yourself and want a coach to help you set the right goals, stay accountable, and track your progress in a way that works for you, that’s exactly what we do at WAG. We’re ready when you are.