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Have you ever spent several weeks exercising and watching your diet, only to watch the scale stay at the exact same number day after day? We all have and there’s a very good reason for that. The scale doesn’t tell the whole story. In fact, if you’re working out, your body is changing. Your heart is learning to work more efficiently, your circulation is getting better, and deep inside your cells, you’re actually growing more mitochondria. All of these changes are necessary for weight loss to happen, but it’s hard to get excited about changes that we can’t see and feel. So, if the changes are happening and you can’t measure them, and the scale isn’t moving how do you know if you’re making progress? Maybe it’s time to find a new way to track your progress. Scale weight can be a useful number to know but, even better, is knowing your body fat percentage. This is important because scale weight doesn’t always tell the whole story. A bodybuilder will have far more muscle than is typical for his weight, and standard height-weight measurements such as the body mass index BMI may rank him as overweight even if he has very low body fat.