Sign up for Free 'Nutrition: Fact or Fiction' Guide?



In a prior post (Progress: Beyond the Scale/), we laid out the importance of assessing your progress, as you move toward your goals.  There are many ways to measure progress, beyond weighing yourself on a scale.   In this post, we will lay out a step by step approach on how to develop a system to successfully track your progress:

  • Choose the method(s) you want to use to track your progress.   Pick the method(s) you feel confident you’ll be able to track consistently.   There are 2 different types of methods, quantitative (numerical) and qualitative (descriptive).
    • Quantitative:  scale weight, body fat %, body circumferences, blood pressure, blood sugar, performance measures
    • Qualitative:  mood, energy, sleep quality, how clothes are fitting
  • Develop a way to measure/assess the method(s) you choose.   For quantitative methods, it’s easy because a numerical value can be produced.   For quantitative methods, we recommend using a rating system, like 1-5 or 1-10.  Try to clearly define what each rating score will be before starting to track it.
  • Measure/Assess yourself based on the method(s) you choose DAILY, using the same exact conditions each time (same time of day, same tools/instruments, same location, etc.).  Just like consistency with your actions is vital to reaching your goals, so is accurately tracking your progress.   You can’t be accurate without consistency.   Because we tend to have our most consistent routine in the morning, that’s typically the best situation to implement your tracking.
  • Because there will always be daily fluctuations that may be an effect of something other than how you’re progressing, we recommend taking a weekly average of your daily measurements/ratings.   This will help balance out those fluctuations.
  • Track your progress over time – how are the weekly averages of your various tracking method(s) trending?   If they are moving toward your goals, keep doing what you’ve been doing; if it ain’t broke, don’t fix it.   After a few weeks, if you don’t see any progress being made, it may be time to adjust your action plan.

The most important aspect of progress tracking is to develop a system that you can do consistently.  The more consistent you are with your tracking, the more accurate you can expect your progress to be.   It will also help with accountability.  At the end of the day, it’s all about gaining a clear picture of where you stand…”if you’re not assessing, you’re just guessing.”


Healthy Habits + Motivation + Accountability = Progress & Success

At 3S Nutrition, it’s a collaborative effort between you and us! Our approach goes well beyond just assigning you a meal plan, giving you some helpful tips, and sending you on your way. We make an honest effort to get to know you, as a person, in all aspects of your life. It all plays a part in the daily decisions you ultimately make regarding diet and nutrition, which in turn affects your health and well-being.

Our free initial consultation begins with a 30 minute phone interview to gain a better understanding of your primary goals and underlying motivations. WHY are these goals important to you and what value will they bring to you once achieved? This provides the ideal starting point on your health journey!


Jean Coleman

“I found Keith’s philosophy easy to implement into everyday life.”

Danielle Cobb

“Keith took the time to speak with my son to teach him to be mindful of his eating habits.”

Brandon Mann

“Keith helped give me gain more energy to perform harder in the gym and on the field.”

Shawn Allen

“Keith provided a healthy and viable alternative for my children.”

Fred Carlson

“Keith’s approach incorporated food choices and activities tailored to me.”

Leon Briggs

“After four months of working with Keith I lose 30lbs with simple choices.”

Lisa Dunn

“Keith has helped prevent hunger and binging like I’ve experienced in the past.”

John Finnigan

“Keith analyzed all the information and delivered a realistic game plan.”

click here to find all of our reviews on google!


or maybe just give us a call?