Joint pain often creeps up slowly—but with the right daily habits, you can protect your joints, reduce inflammation, and maintain your mobility for years to come. Whether you’re managing arthritis or simply looking to stay active as you age, these simple lifestyle changes can make a big difference.

1. Start Your Day With Movement

Stiffness is common in the morning, especially for those with arthritis. Gentle stretches or a short walk around the house can loosen your joints and get your blood flowing.

Try this: Do 5 minutes of neck rolls, shoulder circles, and light leg stretches after you get out of bed.

2. Stay Hydrated

Water helps keep the cartilage in your joints lubricated. Dehydration can lead to increased stiffness and discomfort.

Goal: Aim for 8–10 glasses of water per day, more if you’re active or live in a hot climate.

3. Watch Your Posture

Bad posture puts extra pressure on your joints—especially in your neck, back, and knees.

Tip: When sitting or standing, keep your shoulders back, spine straight, and knees slightly bent. Use ergonomic chairs if you work at a desk.

4. Eat Joint-Friendly Foods

What you eat affects how your joints feel. Focus on anti-inflammatory foods like:

• Fatty fish (salmon, sardines)
• Leafy greens (spinach, kale)
• Nuts and seeds (especially walnuts and flaxseeds)
• Olive oil
• Berries and citrus fruits

Avoid: Processed snacks, sugary drinks, and foods high in saturated fats.

5. Get Enough Sleep

During sleep, your body repairs itself—including your joints. Poor sleep increases stress and inflammation.

Tips for better sleep:

• Stick to a regular sleep schedule
• Limit screen time before bed
• Use a supportive mattress and pillow

6. Protect Your Joints During Daily Tasks

Lifting heavy objects or repeating the same motion all day can strain your joints.

Do this instead:

• Use both hands when lifting items
• Take breaks during repetitive tasks
• Use tools that reduce strain (like jar openers or cushioned grips)

7. Add Omega-3s to Your Routine

Omega-3 fatty acids reduce joint inflammation. You can get them from fish, flaxseed, chia seeds, or supplements.

Check with your doctor before starting supplements, especially if you’re on other medications.

Joint pain can affect your ability to move, work, and enjoy life. While medications can help, many people seek natural remedies to manage pain with fewer side effects. The good news? Nature offers several effective ways to reduce inflammation, support joint health, and ease discomfort. Here are some of the most trusted natural remedies for joint pain.

1. Turmeric and Curcumin

Turmeric is a golden spice known for its powerful anti-inflammatory properties. Its active compound, curcumin, helps reduce joint pain and stiffness—especially in people with arthritis.

Tip: Add turmeric to your meals or take it as a supplement (paired with black pepper for better absorption).

2. Epsom Salt Baths

A warm bath with Epsom salts (magnesium sulfate) can relax stiff joints and soothe sore muscles. Magnesium helps reduce inflammation and improves circulation.

Tip: Soak in a warm Epsom salt bath for 15–20 minutes, 2–3 times a week.

3. Hot and Cold Therapy

Applying heat or cold can relieve joint pain in different ways:

• Heat: Increases blood flow and relaxes tight muscles.
• Cold: Numbs sharp pain and reduces swelling.

Tip: Use a heating pad or warm towel for 15 minutes; alternate with a cold pack if needed.

4. Massage Therapy

Regular massage helps improve blood flow, reduce stiffness, and promote relaxation. It also decreases cortisol (stress hormone) levels, which can lower inflammation.

Tip: Try gentle self-massage or visit a licensed massage therapist specializing in joint pain relief.

5. Essential Oils

Certain essential oils—like eucalyptus, peppermint, and lavender—can reduce inflammation and relieve pain when applied topically.

Tip: Mix a few drops with a carrier oil (like coconut or almond oil) and massage gently into sore joints.

6. Exercise and Stretching

Movement is one of the best natural therapies. Gentle, regular activity helps lubricate joints, build strength, and reduce stiffness.

Try: Swimming, tai chi, yoga, or daily stretching routines.

7. Anti-Inflammatory Diet

Your diet has a big impact on joint health. Certain foods help fight inflammation and support overall wellness.

Eat more:

• Fatty fish (like salmon)
• Berries and leafy greens
• Nuts and seeds
• Olive oil

Avoid:

• Sugary drinks, fried foods, and processed snacks

8. Herbal Supplements

Some herbs have shown potential to reduce joint inflammation, including:

• Boswellia (Indian frankincense)
• Ginger extract
• Willow bark

Note: Always talk to your doctor before starting herbal supplements.

Joint pain can be frustrating, limiting your ability to move freely and enjoy life. Whether it’s caused by aging, arthritis, past injuries, or inflammation, making a few smart lifestyle changes can go a long way in managing the discomfort. Here are some simple yet powerful habits to help ease joint pain and improve your quality of life.

1. Move Every Day

Staying active helps lubricate joints and strengthen the muscles around them. You don’t need to run a marathon—just 20–30 minutes of low-impact exercise like walking, biking, or stretching can make a difference.

Try this: Start your day with 5–10 minutes of gentle stretching to loosen stiff joints.

2. Watch Your Weight

Excess weight puts added stress on weight-bearing joints like the knees, hips, and back. Losing even a small amount can reduce joint pressure and pain significantly.

Did you know? For every pound you lose, you take about 4 pounds of pressure off your knees.

3. Upgrade Your Diet

Certain foods can help reduce inflammation in the body, easing joint discomfort. Aim for:

• Anti-inflammatory foods: Leafy greens, berries, fatty fish, nuts, olive oil
• Foods rich in calcium & vitamin D: Dairy, fortified plant milk, leafy greens, sunlight exposure

Avoid: Excess sugar, processed foods, and trans fats—they can worsen inflammation.

4. Stay Hydrated

Water is essential for joint lubrication. When you’re dehydrated, joints can feel stiffer and more painful.

Goal: Aim for 8–10 cups of water daily—more if you’re active or live in a hot climate.

5. Improve Your Posture

Poor posture can put strain on joints, especially in the spine, hips, and knees. Be mindful of how you sit, stand, and move throughout the day.

Quick tip: Keep your shoulders back, core engaged, and avoid slouching when sitting at a desk.

6. Sleep Smarter

Sleep is when your body repairs itself. Poor sleep can increase pain sensitivity and reduce healing.

Tips:

• Sleep on a supportive mattress
• Use pillows to align your joints properly
• Avoid caffeine and electronics before bed

7. Manage Stress

Stress can lead to muscle tension and worsen inflammation. Techniques like meditation, deep breathing, or simply spending time in nature can help reduce stress levels and support joint health.

Joint pain is a common issue that affects millions of people worldwide. Whether it’s a dull ache or sharp discomfort, joint pain can make everyday tasks like walking, bending, or even sleeping difficult. The good news? There are ways to manage it—naturally and effectively. Let’s take a closer look at what causes joint pain and how you can find relief.

What Is Joint Pain?

Joint pain refers to discomfort, aches, or soreness in any of the body’s joints—areas where bones meet, like the knees, hips, fingers, shoulders, and elbows. It can be mild or severe, temporary or chronic.

Common Causes of Joint Pain

1. Arthritis
   • Osteoarthritis: Caused by wear and tear on the joints over time.
   • Rheumatoid Arthritis: An autoimmune condition that causes inflammation in the joints.
2. Injuries
   • Sprains, strains, or dislocations can cause temporary joint pain.
3. Bursitis or Tendinitis
   • Inflammation of the fluid-filled sacs or tendons around a joint.
4. Overuse
   • Repetitive movements or excessive exercise can put stress on joints.
5. Infections or Viral Illnesses
   • Some illnesses can cause joint inflammation as a side effect.

Symptoms to Watch For

• Swelling around the joint
• Stiffness or reduced range of motion
• A warm or tender feeling
• Popping or clicking sounds
• Difficulty bearing weight on the joint

If the pain is severe or lasts more than a few days, it’s best to consult a healthcare professional for proper diagnosis and treatment.

Natural Ways to Manage Joint Pain

1. Stay Active (Gently)
Low-impact exercises like swimming, walking, or yoga can keep joints flexible and muscles strong without causing further strain.

2. Apply Heat or Cold

• Use a heating pad to relax stiff joints.
• Apply ice packs to reduce swelling after activity.

3. Maintain a Healthy Weight
Extra weight adds pressure on joints, especially knees and hips. Losing even a few pounds can make a big difference in pain levels.

4. Eat an Anti-Inflammatory Diet
Foods like fatty fish, leafy greens, berries, turmeric, and olive oil can help reduce joint inflammation naturally.

5. Stay Hydrated
Water helps keep the joints lubricated, reducing stiffness and improving mobility.

6. Try Supplements
Some people find relief with glucosamine, chondroitin, or omega-3 supplements—always check with your doctor first.

When to Seek Medical Help

If your joint pain:

• Lasts longer than a week
• Is accompanied by swelling, redness, or warmth
• Limits your daily activities significantly
• Comes on suddenly or intensely

… it’s time to see a healthcare provider. Early intervention can prevent further damage and improve quality of life.

If you’re dealing with joint pain, what you eat matters more than you might think. Certain foods can fuel inflammation and worsen discomfort, while others can help reduce swelling, nourish cartilage, and support overall joint function. Here’s a look at the best anti-inflammatory foods to add to your plate for healthier, pain-free joints.

1. Fatty Fish

Fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which have been shown to reduce inflammation in joints.

How to eat it: Aim for two servings per week, grilled or baked—not fried.

2. Berries

Blueberries, strawberries, and raspberries are loaded with antioxidants that combat inflammation and support tissue repair.

Bonus: They’re low in sugar and high in fiber.

3. Leafy Greens

Vegetables like spinach, kale, and Swiss chard are packed with vitamins A, C, and K—all important for reducing inflammation and protecting bones.

Try this: Add greens to smoothies, soups, or stir-fries.

4. Turmeric

This golden spice contains curcumin, a powerful anti-inflammatory compound that has been linked to reduced joint pain in arthritis sufferers.

Tip: Use it in curries, soups, or take it as a supplement (with black pepper for better absorption).

5. Nuts and Seeds

Walnuts, flaxseeds, and chia seeds are great sources of plant-based omega-3s and antioxidants.

Snack idea: Add a handful of walnuts or a tablespoon of ground flaxseed to your morning oatmeal or yogurt.

6. Olive Oil

Extra virgin olive oil contains healthy fats and anti-inflammatory compounds that act similarly to ibuprofen—without the side effects.

Use it: As a dressing, cooking oil, or dip for whole grain bread.

7. Green Tea

Known for its antioxidant properties, green tea may help reduce inflammation and slow cartilage damage in people with arthritis.

How to enjoy: Brew fresh green tea daily. Avoid bottled versions with added sugars.

Your morning routine sets the tone for the rest of your day. If your goal is weight loss, starting your day with healthy habits can give you a serious edge. Small, consistent choices each morning can improve your metabolism, curb cravings, and keep your energy levels high throughout the day.

Here are seven simple morning habits that can help support natural weight loss—no crazy diets or intense workouts required.

1. Start Your Day with Water

After a night of sleep, your body is slightly dehydrated. Drinking a glass of water first thing in the morning helps wake up your system, jumpstart your metabolism, and may even reduce hunger.

💧 Try this: Drink 1–2 glasses of water before you eat anything. Add lemon or a splash of apple cider vinegar for added benefits.

2. Eat a Protein-Rich Breakfast

Skipping breakfast or reaching for something sugary can lead to energy crashes and overeating later in the day. A protein-packed breakfast helps keep you full longer and stabilizes blood sugar levels.

🍳 Ideas: Eggs, Greek yogurt, protein smoothies, or oatmeal with nuts and seeds.

3. Get Some Morning Movement

You don’t need to hit the gym at 5 AM, but even light activity in the morning can rev up your metabolism and set a positive tone for the day.

🚶 Options: A 15-minute walk, stretching, yoga, or a short home workout.

4. Avoid Sugary Drinks Early in the Day

A sweetened coffee drink or juice may give you a quick boost—but it can also spike your blood sugar and lead to cravings. Stick to black coffee, tea, or water in the morning to avoid unnecessary calories.

☕ Tip: If you like flavor, try cinnamon in your coffee or herbal teas without sugar.

5. Get Some Sunlight

Exposure to natural light in the morning helps regulate your circadian rhythm, which can improve sleep and support your weight loss efforts over time.

🌞 Try this: Step outside for 5–10 minutes after waking up. Morning light helps your body wake up naturally and boosts mood.

6. Plan Your Meals for the Day

Taking a few minutes to plan your meals or snacks can prevent impulsive, unhealthy choices later on. It also helps you stick to your calorie goals more easily.

📋 Quick habit: Write down what you’ll eat for the day, or prep meals/snacks the night before.

7. Practice Gratitude or Set Intentions

A positive mindset can indirectly affect your weight loss journey. Stress and negative self-talk often lead to emotional eating or skipped workouts.

🧠 Try this: Write down 1–2 things you’re grateful for or one goal for the day (like drinking more water or taking a walk).

When people think of losing weight, they often imagine intense workouts—lifting heavy weights, running miles, or sweating through high-intensity interval training (HIIT). While these are all effective, there’s a simple, low-impact activity that’s often overlooked: walking.

Walking might seem too easy to be effective, but it’s actually one of the most powerful tools for weight loss and long-term health. It’s accessible, gentle on the joints, and can be done almost anywhere. Best of all? It works.

The Benefits of Walking for Weight Loss

1. Burns Calories Consistently

Walking may not burn calories as quickly as running or cycling, but it adds up—especially if you walk consistently.

• A brisk 30-minute walk can burn around 150–200 calories, depending on your weight and pace.
• Increasing your daily steps helps you stay in a calorie deficit, which is key for weight loss.

2. Low Impact, Low Stress

Unlike intense workouts, walking is low impact and less likely to cause injury. This makes it ideal for beginners, older adults, or anyone recovering from an injury.

• It’s gentle on the knees, hips, and back.
• You can do it every day without overtraining.

3. Easy to Fit into Your Day

One of the biggest advantages of walking is how easy it is to include in your routine. You don’t need a gym membership, special gear, or a structured plan.

• Walk during your lunch break.
• Take the stairs instead of the elevator.
• Park farther from the store or walk to do errands.

Small changes add up over time.

4. Boosts Mood and Reduces Stress

Exercise isn’t just about the body—it’s also about the mind. Walking, especially outdoors, helps clear your head, reduce stress, and lift your mood.

• Walking increases endorphins, your brain’s natural feel-good chemicals.
• It’s also been linked to reduced symptoms of anxiety and depression, which can help prevent emotional eating.

5. Improves Digestion and Blood Sugar

Walking after meals can improve digestion and help regulate blood sugar levels—both important for weight loss and metabolic health.

• A short walk after eating helps move food through your system more efficiently.
• It also reduces blood sugar spikes, especially after carb-heavy meals.

How to Make Walking Work for Weight Loss

Want to turn your daily walks into a weight-loss tool? Here are a few tips:

• Increase your pace: Aim for a brisk pace where you can still talk, but feel slightly out of breath.
• Add hills or stairs: Elevation increases intensity and calorie burn.
• Use intervals: Alternate between a moderate pace and a fast pace every few minutes.
• Track your steps: Aim for 8,000 to 10,000 steps per day using a fitness tracker or smartphone.
• Stay consistent: Walk at least 5 days a week to see results over time.

When people think of losing weight, they often imagine intense workouts—lifting heavy weights, running miles, or sweating through high-intensity interval training (HIIT). While these are all effective, there’s a simple, low-impact activity that’s often overlooked: walking.

Walking might seem too easy to be effective, but it’s actually one of the most powerful tools for weight loss and long-term health. It’s accessible, gentle on the joints, and can be done almost anywhere. Best of all? It works.

The Benefits of Walking for Weight Loss

1. Burns Calories Consistently

Walking may not burn calories as quickly as running or cycling, but it adds up—especially if you walk consistently.

• A brisk 30-minute walk can burn around 150–200 calories, depending on your weight and pace.
• Increasing your daily steps helps you stay in a calorie deficit, which is key for weight loss.

2. Low Impact, Low Stress

Unlike intense workouts, walking is low impact and less likely to cause injury. This makes it ideal for beginners, older adults, or anyone recovering from an injury.

• It’s gentle on the knees, hips, and back.
• You can do it every day without overtraining.

3. Easy to Fit into Your Day

One of the biggest advantages of walking is how easy it is to include in your routine. You don’t need a gym membership, special gear, or a structured plan.

• Walk during your lunch break.
• Take the stairs instead of the elevator.
• Park farther from the store or walk to do errands.

Small changes add up over time.

4. Boosts Mood and Reduces Stress

Exercise isn’t just about the body—it’s also about the mind. Walking, especially outdoors, helps clear your head, reduce stress, and lift your mood.

• Walking increases endorphins, your brain’s natural feel-good chemicals.
• It’s also been linked to reduced symptoms of anxiety and depression, which can help prevent emotional eating.

5. Improves Digestion and Blood Sugar

Walking after meals can improve digestion and help regulate blood sugar levels—both important for weight loss and metabolic health.

• A short walk after eating helps move food through your system more efficiently.
• It also reduces blood sugar spikes, especially after carb-heavy meals.

How to Make Walking Work for Weight Loss

Want to turn your daily walks into a weight-loss tool? Here are a few tips:

• Increase your pace: Aim for a brisk pace where you can still talk, but feel slightly out of breath.
• Add hills or stairs: Elevation increases intensity and calorie burn.
• Use intervals: Alternate between a moderate pace and a fast pace every few minutes.
• Track your steps: Aim for 8,000 to 10,000 steps per day using a fitness tracker or smartphone.
• Stay consistent: Walk at least 5 days a week to see results over time.

When it comes to weight loss, we often hear the term “metabolism” tossed around, but what does it really mean? Your metabolism refers to all the chemical processes your body uses to convert food into energy. The faster your metabolism, the more calories you burn, even when you’re at rest. While genetics play a role in your metabolic rate, there are several simple changes you can make to naturally boost your metabolism and help with weight loss.

Let’s take a look at five effective ways to rev up your metabolism and achieve your fitness goals.

1. Build Muscle with Strength Training

One of the most effective ways to increase your metabolism is by building muscle. Muscle tissue burns more calories at rest compared to fat tissue, meaning the more muscle you have, the higher your resting metabolic rate (RMR).

• Strength training exercises such as weight lifting, bodyweight exercises (like squats and push-ups), or resistance band workouts help build lean muscle.
• Aim for at least 2-3 strength training sessions per week to increase your muscle mass and boost your metabolism over time.

2. Stay Active Throughout the Day

If you’re spending most of your day sitting at a desk or lounging on the couch, your metabolism is likely slower. While formal exercise is essential, staying active throughout the day can also make a big difference in your overall calorie burn.

• Take short breaks: Stand up, walk around, or do some light stretching every hour to keep your circulation flowing.
• Walk more: Try to increase your daily step count. Whether it’s taking the stairs instead of the elevator or going for a walk after meals, any movement counts.
• Use a standing desk: If possible, use a standing desk or a balance ball chair to reduce the amount of time spent sitting.

3. Eat Enough Protein

Protein is not only important for muscle building, but it also has a higher thermic effect compared to fats and carbohydrates. This means your body burns more calories to digest and process protein than it does with other macronutrients.

• Eat lean protein like chicken, turkey, fish, eggs, tofu, or legumes. Try to include a source of protein in every meal to keep your metabolism active throughout the day.
• Studies suggest that increasing protein intake can also help curb appetite and reduce cravings, helping you stick to your weight loss goals.

4. Drink Plenty of Water

You might be surprised to know that staying hydrated is essential for a healthy metabolism. Dehydration can slow down your metabolic rate, and drinking enough water helps your body perform essential functions more efficiently, including the digestion of food.

• Drink cold water: Drinking cold water can slightly increase your metabolism as your body works to warm it up to body temperature. It’s a small effect, but every bit helps.
• Start your day with water: Drinking a glass of water first thing in the morning can jumpstart your metabolism and help with hydration after a long night’s sleep.
• Herbal teas: Green tea and oolong tea are especially known for their metabolism-boosting properties. They contain caffeine and catechins, which can increase calorie burn.

5. Get Enough Sleep

Sleep is often overlooked when it comes to weight loss, but it’s a critical factor in your metabolism. When you don’t get enough sleep, your hormones become imbalanced, which can lead to an increase in appetite and a slower metabolism. Poor sleep can also affect your body’s ability to burn fat efficiently.

• Aim for 7-9 hours of sleep: Prioritize quality sleep by creating a calming bedtime routine, reducing screen time before bed, and making your sleep environment comfortable and dark.
• Avoid sleep deprivation: Lack of sleep can increase levels of the hunger hormone ghrelin and decrease leptin, the hormone that signals fullness, making it easier to overeat.

The Takeaway: Boosting Your Metabolism Takes Time and Consistency

While you can’t change your genetics, making these simple changes to your routine can help rev up your metabolism and promote weight loss over time. Strength training, staying active throughout the day, eating enough protein, staying hydrated, and getting enough sleep are all natural ways to boost your metabolic rate and support your body’s ability to burn calories.

The key is to be patient. Metabolism doesn’t change overnight, but with consistent effort, you’ll start to see results. Incorporate these habits into your daily life and watch as your metabolism begins to work for you, not against you.

If you’ve been on a weight loss journey for a while, you’ve probably experienced it: the dreaded plateau. You’re doing everything right—eating healthy, working out regularly—but the scale stops moving. Your motivation wanes, and frustration sets in. The good news? Plateaus are completely normal, and they don’t mean you’ve failed. In fact, they’re an opportunity to adjust your approach and push through to the next level.

Here’s how to break through those plateaus and continue making progress on your weight loss journey.

1. Understand Why Plateaus Happen

Plateaus are a natural part of the weight loss process. When you lose weight, your body adapts to the changes. Initially, your body burns fat more quickly because it’s adjusting to the new routine, but as you get leaner, your metabolism may slow down to conserve energy. Your body has essentially “caught up” to the weight loss, and it becomes more efficient at operating at your new weight.

It’s important to recognize that this is a sign of your body’s resilience and that it’s time to adjust your approach.

2. Reassess Your Caloric Intake

As you lose weight, your caloric needs decrease. If you continue eating the same number of calories as you did when you were heavier, you may hit a plateau because you’re consuming more than your body needs. To break through the plateau, try reassessing your daily calorie intake.

• Track your calories: Use an app or food diary to track what you’re eating. You may find areas where you can adjust portions or eliminate unnecessary snacks.
• Create a new calorie deficit: If you’ve lost weight and your metabolism has slowed, you may need to reduce your calorie intake slightly to get back on track.

3. Change Up Your Workout Routine

Your body adapts to exercise, too. If you’ve been doing the same workouts for weeks or months, your muscles may have become used to the routine. To keep your body challenged and break through a plateau, change up your workouts.

• Increase intensity: Push yourself harder by adding more weight, increasing your speed, or doing high-intensity interval training (HIIT).
• Try new exercises: Add variety to your routine with different activities like cycling, swimming, yoga, or Pilates.
• Include strength training: If you haven’t already, incorporate resistance training to build muscle. Muscle burns more calories at rest, which can help boost your metabolism.

4. Ensure You’re Getting Enough Sleep

Sleep plays a huge role in weight loss. When you don’t get enough sleep, your body’s ability to regulate hormones like cortisol (the stress hormone) and ghrelin (the hunger hormone) can be impaired. This can lead to increased cravings, hunger, and stress, all of which can stall weight loss.

• Aim for 7–9 hours of quality sleep each night to help your body recover, regulate hormones, and keep cravings in check.

5. Manage Stress

Stress is another factor that can slow down weight loss. When you’re stressed, your body releases cortisol, which can promote fat storage, especially around the belly area. High levels of stress can also cause emotional eating, leading to overeating or cravings for unhealthy foods.

• Practice stress management techniques like meditation, yoga, journaling, or deep breathing to reduce cortisol levels and help your body relax.

6. Be Patient and Stay Consistent

The most important thing to remember during a plateau is to stay patient and consistent. Weight loss isn’t always a straight line, and plateaus are just temporary roadblocks. Stick to your routine, keep making healthy choices, and trust the process. Even if the scale isn’t moving, other indicators like how your clothes fit or how you feel physically and mentally may show progress.

• Focus on the bigger picture: Look at how far you’ve come. Progress isn’t always reflected on the scale, so celebrate non-scale victories, like better energy, improved mood, and enhanced strength.

7. Consider a Refeed or Diet Break

Sometimes, a brief break from a calorie deficit can help reset your metabolism. This is called a “refeed” or a “diet break.” It involves increasing your calories for a short period, typically for a few days, to give your body a metabolic boost. This can help break through plateaus by signaling to your body that it’s okay to keep burning fat.

• Consult with a nutritionist before making drastic changes to your diet. A well-planned refeed or break can help you push through a plateau, but it should be done in moderation.

8. Track Your Progress in Different Ways

Sometimes, focusing too much on the scale can cause unnecessary stress. Consider tracking your progress through other means, such as:

• Body measurements: Take monthly measurements of your waist, hips, arms, and legs to track changes in body composition.
• Progress photos: Take photos every few weeks to visually see changes in your body.
• Fitness improvements: Track how much stronger or fitter you’re getting by noting your performance in workouts.