Expert Q&A

How I finished 2023 vs 2025: what to track and how to measure progress

Why the Scale Lied to Me in 2023

In 2023, I relied almost exclusively on the bathroom scale. Despite following every popular diet, my weight barely budged. Like many in their late 40s and early 50s, hormonal changes during perimenopause made traditional calorie counting ineffective. My joint pain made exercise feel impossible, and insurance denied coverage for structured programs. The result? Another failed year and growing frustration.

By early 2025, everything changed. Using the methodology from my book The CFP Weight Loss Method, I shifted focus from pure weight to a complete progress dashboard. This approach helped hundreds of beginners overcome the exact pain points you're facing right now.

The 5 Key Metrics That Actually Matter

First, track body measurements weekly using a simple tape measure. Focus on waist circumference at the navel, hips at the widest point, and mid-thigh. Many clients lose 2-4 inches in the first 90 days even when the scale moves less than 10 pounds. This is crucial because it reflects fat loss around vital organs.

Second, monitor energy levels and joint comfort on a 1-10 daily scale. In my program, we celebrate when morning stiffness drops from an 8 to a 3, making movement sustainable. This directly addresses the "exercise feels impossible" barrier many face with diabetes and blood pressure management.

Third, log blood markers every 90 days. Target fasting glucose under 100 mg/dL and A1C below 5.7%. My method integrates these with simple nutrition changes—no complex meal plans required. Most see medication needs decrease within six months.

Non-Scale Victories and Habit Tracking

The most powerful shift came from tracking non-scale victories (NSVs). These include fitting into old clothes, sleeping through the night, or walking 30 minutes without knee pain. I recommend a simple journal noting three wins weekly. This combats the embarrassment and distrust from previous diet failures.

Use my CFP Habit Score: rate consistency in four areas—protein intake (aim for 25-30g per meal), daily steps (start at 4,000, build to 7,000), stress management (10-minute breathing), and sleep (7+ hours). Scoring above 80% weekly predicts long-term success better than weight alone. For middle-income families with limited time, this takes under 5 minutes daily.

How I Measured 2023 vs 2025 Progress

Comparing year-end snapshots revealed the truth. In 2023: weight down 7lbs, energy 4/10, waist -1 inch, A1C 6.2. In 2025: weight down 29lbs, energy 8/10, waist -6.5 inches, A1C 5.4, plus off one blood pressure medication. The real difference? Sustainable habits that worked with my hormones and schedule, not against them.

Start today with just two measurements and one habit. The CFP method proves you don't need more time or money—just smarter tracking. Thousands have transformed their 40s and 50s this way. Your next chapter starts with knowing what to measure.

💬 What the Community Says

The community shows strong enthusiasm for tracking methods beyond the scale, with many in the 45-55 age group sharing stories of frustration with 2023-2024 scale-only approaches that ignored hormonal shifts and joint limitations. Most practitioners appreciate simple weekly measurements and energy logs, reporting these helped rebuild trust after multiple diet failures. A common theme is gratitude for NSV tracking that made progress visible even during medication adjustments for diabetes or blood pressure. Some debate the ideal frequency of bloodwork given insurance constraints, while a vocal minority prefers apps versus paper journals for habit scoring. Overall, users report the 2025-style dashboards create more sustainable motivation than previous years, though beginners often feel overwhelmed choosing which three metrics to start with first. Lived experiences highlight how focusing on inches lost and daily comfort levels reduces embarrassment around slower weight changes.
Cite this answer
Clark, R. (2026). How I finished 2023 vs 2025: what to track and how to measure progress. *CFP Weight Loss*. https://ask.cfpweightloss.com/ask/how-i-finished-2023-vs-2025-what-to-track-and-how-to-measure-progress
Russell Clark, FNP-C, APRN, FNP-C, APRN
About the Author

Russell Clark, FNP-C, APRN, is the founder of CFP Weight Loss in Nashville and CFP Fit Now telehealth. Over 35 years in healthcare — Army Nurse Reserves, Level 1 trauma ER, hospitalist — he developed a 30-week protocol integrating real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 30–90 pounds. He and his wife Anne-Marie lost a combined 275 pounds using the same protocol.

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