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://blog.cfpweightloss.com/ask/how-i-finished-2023-vs-2025-what-to-track-and-how-to-measure-progress
Russell Clark, 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.

📖 The 30-Week Tirzepatide Reset — Get the Book →
Have a follow-up question?
More Questions 200 answered
▸ When feeling down, remember that PCOS is what helped our ancestors survive during the weight loss plateau phase ▸ What finally worked for my PCOS — what does the research actually say? ▸ Fruit Salsa - First Week/Phase One Approved on a low-carb or ketogenic diet ▸ When I smoke a little weed as a T1D and start feeling tingly on a low-carb or ketogenic diet ▸ PCOS linked to childhood trauma for those with hypothyroidism or Hashimoto's ▸ Do I need to buy the Plant paradox book if you're on a GLP-1 like semaglutide or tirzepatide 📖 One Box Protocol — A revolutionary approach where we stretch one 60 mg box of tirzepatide across three metabolic phases, prioritizing long-… ▸ Upped dosage + changing patch day for long-term maintenance (not just short-term) ▸ Anyone else with hashimoto's AND adhd in here: how to talk to your doctor about this ▸ When the clock starts over specifically for women over 40 ▸ When period stopped did you feel like the worst pmdd of all time daily or: how to talk to your doctor about this 📗 The 30-Week Tirzepatide Reset — Get Russell's complete protocol → ▸ Oval twice a week patch - what was I using — what most people get wrong about this ▸ When men recognize symptoms for long-term maintenance (not just short-term) ▸ Anyone stretching out to 3 weeks between shots when you have PCOS or hormonal imbalances 📖 Visceral Fat — The dangerous 'hidden' fat stored around internal organs that drives chronic disease and is specifically targeted by our… ▸ Anyone else with hashimoto's AND adhd in here on a low-carb or ketogenic diet ▸ Has anyone stopped HRT and then restarted it — what most people get wrong about this ▸ Will I ever be able to wear low rise jeans without being insecure? ▸ Insomnia while taking oral minoxidril: best practices and common mistakes to avoid ▸ How to BOOST metabolism and BURN fat-- VERY EASY AND QUICK: best practices and common mistakes to avoid 📖 GLP-1 Receptor Agonist — A class of medication that mimics natural hormones to improve insulin secretion and slow gastric emptying, used strategi… 📗 The 30-Week Tirzepatide Reset — Get Russell's complete protocol → ▸ Used old Mounjaro pen by mistake - should I be worried and its effect on metabolism and insulin levels ▸ Ischias oder Piriformus Probleme for those with hypothyroidism or Hashimoto's ▸ Has anyone used Willow — what do certified weight loss coaches recommend? 📖 Phase 2: Aggressive Loss — A 40-day window of focused fat loss supported by low-dose medication and a specific lectin-free, low-carb nutritional fr… ▸ How are we getting enough protein? Tips please specifically for women over 40 ▸ What was your reaction when you missed your first (menopausal) period for long-term maintenance (not just short-term) ▸ How long did you carry a pad post-menopause: how to talk to your doctor about this ▸ Why has no doctor explained this to me: best practices and common mistakes to avoid 📖 Inflammatory Markers — Clinical indicators like CRP that we monitor to ensure the body is moving from a state of disease to a state of vibrant … ▸ Any women here that never had a flat stomach in their lives for long-term maintenance (not just short-term) ▸ Does it just seem like normal teenage hormones or should I consider testing for pcos etc? 📗 The 30-Week Tirzepatide Reset — Get Russell's complete protocol → ▸ Here's the things I wish I'd known back then... what are yours for long-term maintenance (not just short-term) ▸ One avocado a day? What's up with that? Does anyone remember if the good doctor ever gave us an explanation for that when you have PCOS or hormonal imbalances ▸ Has anyone here been diagnosed with endometriosis later in life — what does the research actually say? ▸ Best recipe book during the weight loss plateau phase 📖 Refined Carbohydrates — Processed sugars and flours that strip the body of nutrients while driving the hormonal chaos responsible for the modern… ▸ Can anyone recommend a good, reliable source for Mounjaro injections which costs less than 200 bucks for four injections please on a low-carb or ketogenic diet ▸ Why has no doctor explained this to me if you're on a GLP-1 like semaglutide or tirzepatide ▸ So if you're spacing out your shots - what are y'all doing with extra injectors — what does the research actually say? ▸ What do you actually wish you could track on glp1s for long-term maintenance (not just short-term) 📖 Ketogenic Foundation — Using low-carbohydrate principles to keep insulin low, allowing the tirzepatide to work more effectively at lower doses. ▸ How are we getting enough protein? Tips please — evidence-based answer for CFP patients ▸ Has anyone here experienced skin benefits from autophagy: best practices and common mistakes to avoid 📗 The 30-Week Tirzepatide Reset — Get Russell's complete protocol → ▸ Did my hashimoto cause this — evidence-based answer for CFP patients ▸ Used old Mounjaro pen by mistake - should I be worried specifically for women over 40 ▸ What a month of paleo has done for me — what do certified weight loss coaches recommend? 📖 Lectin-Free Living — Eliminating inflammatory plant proteins that damage the gut lining and trigger the autoimmune responses that often stall… ▸ Vomited at new dose, will it happen again next week: how to talk to your doctor about this ▸ When the clock starts over: what to track and how to measure progress ▸ Two week pause, ok to return to current dose if you're on a GLP-1 like semaglutide or tirzepatide ▸ What the hell is wrong with this sub: how to talk to your doctor about this 📖 The Clark Protocol — Our evidence-based framework that combines clinical nurse practitioner expertise with personal experience to solve the o… ▸ What they don't tell you when you start a major weight loss plan and its effect on metabolism and insulin levels ▸ What the hell is wrong with this sub during the weight loss plateau phase 📗 The 30-Week Tirzepatide Reset — Get Russell's complete protocol → ▸ When people ask how I can tell my sugar's low during the weight loss plateau phase ▸ Started at 270 pounds at the beginning of last year, at the end I was 179 pounds! How do I look when you have PCOS or hormonal imbalances ▸ What do you actually wish you could track on glp1s: how to talk to your doctor about this 📖 Leptin Sensitivity — Restoring your brain's ability to hear the 'I am full' signal, which is often muted by high-sugar diets and systemic inf… ▸ Did my hashimoto cause this — what does the research actually say?