Progress photos are one of the most powerful tools for tracking your 75 Medium transformation. While the scale fluctuates daily, photos capture changes that numbers can't—posture improvements, body composition shifts, and subtle transformations that add up over 75 days.
Whether you share your transformation or keep it private, progress photos provide objective evidence of change that can motivate you through the challenging middle weeks.
Why Progress Photos Matter
The Scale Lies (Sometimes)
Body composition can change significantly without weight change. You might be losing fat while gaining muscle, resulting in the same weight but a completely different appearance.
Gradual Change Is Invisible
You see yourself every day, so gradual changes go unnoticed. Photos let you compare Day 1 to Day 75 side-by-side, revealing changes you'd otherwise miss.
Motivation During Plateaus
When the scale stalls, comparing recent photos to your starting point can reignite motivation by showing that change IS happening.
Photo Setup Guide
Lighting
- Best option: Natural daylight from a window
- Second best: Consistent artificial lighting
- Avoid: Overhead bathroom lighting (creates unflattering shadows)
- Key: Light source should be in front of you, not behind
Location
- Use the same spot every time
- Plain background works best (white wall, solid door)
- Mark your standing position with tape if helpful
Camera Position
- Camera at chest/mid-torso height
- Same distance from camera each time
- Use a tripod or prop your phone consistently
- Timer setting (3-10 seconds) or remote shutter
?? Phone Settings
Use your phone's default camera app without filters. Turn off any "beautify" settings. You want accurate documentation, not flattering photos.
Standard Poses
Take these three basic poses for comprehensive documentation:
1. Front View
Stand facing camera, feet shoulder-width apart, arms relaxed at sides, neutral posture.
2. Side View
Turn 90 degrees, arms at sides or slightly forward, normal posture. Shows profile transformation.
3. Back View
Face away from camera, arms at sides, same stance as front view. Captures changes often invisible to you.
Consistency Checklist
| Variable | Keep Consistent |
|---|---|
| Time of Day | Morning after waking (least bloat) |
| Day of Week | Same day weekly (Sunday recommended) |
| Lighting | Same source and direction |
| Clothing | Same outfit each time |
| Posture | Relaxed, neutral stance |
Comparing Photos Effectively
Side-by-Side Comparisons
Use a collage app to place photos side-by-side: Day 1 vs Current, same pose, same order.
What to Look For
- Face: Jawline definition, cheek fullness
- Midsection: Waist narrowing, definition
- Posture: Standing taller, shoulders back
- Overall: Proportions, body shape
Comparison Frequency
- Take photos: Weekly
- Compare to start: Every 2-3 weeks
- Full review: Day 30, Day 60, Day 75
Mental Health Considerations
Progress photos can be triggering for some people. According to NIMH guidance on body image, it's important to approach this practice mindfully.
When to Skip Progress Photos
- History of eating disorders or body dysmorphia
- Photos trigger negative self-talk
- Photos cause more stress than motivation
Alternatives to Photos
- Measurements only (tape measure)
- "How clothes fit" tracking
- Performance-based tracking (strength gains)
?? Quick Start
Take your Day 1 photos TODAY. Don't wait for "a better day." Future you will want this starting point.