"I've been exercising for a long time, but I'm still the same weight. Why haven't I seen any results?" That's a question I hear often, both from my clients and my readers and my response is almost always the same: A scale doesn't tell the whole story. In fact, your body is no doubt making small changes each day, changes that can't always be measured by the tools we have available. If that's the case, how do you know if you're making progress? A good dose of patience and a new method of tracking progress might be the answer.

Track your body fat

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. An individual can be "over-weight" and not "over-fat." A bodybuilder, for example, may be 8 percent body fat, yet at 110 kg may be considered "over-weight" by a typical height-weight chart.

Knowing your body fat percentage can give you a better idea of how much fat you really need to lose and, even better, whether you're making progress in your programme...things your scale can't tell you. It's possible for your scale weight to remain the same, even as you slim down, especially if you're losing fat and gaining muscle.

There are plenty of options for body fat testing, including:

• Calipers
• Bioelectrical Impedance Scales
• Hydrostatic Weighing
• Online calculators (used in conjunction with skinfold or tape measurements)

• Checking it every other week instead of daily. Body fat doesn't vanish overnight and you may not see those small changes if you measure every day.
• Having the same person measure you each time. Different trainers will measure you in different ways, so stick with the same person each time and make sure the person is very experienced in measuring body fat.
• If using a bioelectrical impedance scale, be sure to measure under the same circumstances each time. Hydration, food intake and skin temperature can affect body fat measurements.
• Keep track of your numbers in a journal or calendar.

Use the scale

As I mentioned above, scales don't always give you the whole story about your body or your weight loss progress. For that reason, scales (when used alone) are my least favorite method of tracking weight loss. Another reason to dislike scales is what I like to call 'Weight Loss Psychosis,' or the tendency for otherwise rational people to abandon all reason, lock themselves in closets and/or ditch any and all healthy behaviors because...why bother if the scale doesn't change?

The problem with body weight scales is that they measure everything-fat, muscle, bones, organs and even that sip of water you just had. The scale can't tell you what you've lost or gained, which is important information if you're trying to lose weight...and by weight, what we really mean is fat.

That doesn't mean the scale is useless. In fact, it's a wonderful tool when you combine it with your body fat percentage. Knowing both of these numbers will tell you whether you're losing the right kind of weight...fat. Simply multiply your weight by your body fat percentage. For example, a person who weighs 70kg with 21 percent body fat has 14.7kg of fat and 55.3kg of lean tissue (70 x .21 = 14.7kg of fat, 70 ? 14.7 = 55.3 lean tissue). Keeping track of these numbers on a monthly basis will help you see what you're losing and/or what you're gaining.

Take your measurements

This is one of my favorite ways of tracking progress because it doesn't require any fancy equipment and anyone can do it. Taking your measurements at certain areas can give you an idea of where you're losing fat, which is important since we all lose fat in different areas and in a different order. Taking your measurements can help reassure you that things are happening ? even if you're not losing fat exactly where you want just yet.

Eyeball it

It may seem obvious, but don't overlook one of the simplest ways to track progress ? how you look and how your clothes fit. You may want to take a picture of yourself wearing a swimming suit and keep it in your weight loss journal. Each month, take a new picture...you'll be surprised at how many changes you notice in a picture as opposed to just seeing yourself in the mirror. You can also use your clothes to keep track of your progress. Choose pants, shorts and a shirt and try them on every week or month to see how they fit.

Use one or all of the methods above to keep track of how you're doing, keeping in mind that realistic goals are essential for your success. And don't forget, it takes time to lose weight so don't panic if you don't drop 5 kg in a week. Most people don't see significant results for weeks or even months. If you're losing weight the right way, your progress will be slow and steady.