How should I measure my waist to track fat loss?

On Ep. 332 of The WarriorBabe Show, Nikkiey explains that fat loss is a visual and measurement change before it's a scale change, especially if you're strength training. That's why she suggests making the weekly waist measurement a new habit in place of the scale. The timing matters because your body changes over the course of a day. Measuring first thing in the morning after the bathroom, before food and daily bloating, gives you a cleaner, comparable number week to week. The episode focuses on timing and consistency rather than exact tape placement, so the key is to do it the same way every time.

What you're looking for is the trend, not any single reading. The same thinking applies if you still use the scale. Later in the episode, Nikkiey recommends comparing weekly averages rather than single days, and avoiding weigh-ins after a high-sodium night, a leg or back day, a bad night's sleep or travel, because those days make the number louder emotionally than it deserves. Progress goes up and down, and what counts is the overall direction across weeks.

If the scale has been messing with your head, this isn't a sign you're failing. It's a sign you've been using the wrong measuring stick. As Nikkiey puts it, the scale doesn't tell you if you're winning. Your habits do, and a waist that keeps trending down is proof they're working.