The Scale Should Not Weigh You Down!

Even if weight loss is the primary goal, don’t let the scale be the only tool you use to measure success.  Weight loss can be a mysterious and complicated thing.  Sometimes weight seems to come off easily from week to week.  Other times, even if you are eating well and working out progress can slow or even stop.  And even under ideal circumstance, people’s weight fluctuates from day to day.  So if you use the scale as your only way to measure success, you will be disappointed a lot. 

Losing weight and living a healthier more active lifestyle is tough enough without having to deal with a disappointing weigh-in.  It is too easy to see yourself as a failure, to lose motivation, become demoralized and abandon your weight loss efforts.

One of the best ways to see progress, stay motivated and feel confident is to understand that the scale is only one measure.  Identify multiple success measures.  Some measures might include:  (1) how you feel; (2) nutritional goals; (3) exercise/fitness progress; (3) vital signs and body measurements; and (5) how you feel in your clothes.

·         How Are You Feeling? - While losing weight is the ultimate goal, being healthy and feeling good, and more energetic, is also important.  As you get healthier, you will notice that you feel better.  Perhaps you less depressed or you have more energy throughout the day.  Being more efficient at work, getting more chores done at home and having more energy to spend quality time with family are all signs of progress. 

·         Are You Reaching Your Nutritional Goals – If you are keeping a food journal, particularly if you are using an app, it is easier than ever to monitor your nutrition.  You can record your daily/weekly calorie count as well protein, fat, carbohydrate and sodium intake – among other things.  If you are consistently meeting your daily and weekly goals in all key nutritional areas, that is an important sign of progress.

·         Is Your Fitness Improving – If you do not already, it is a great idea to keep a fitness journal.  Many nutritional apps also allow you to record fitness activities.  In my case I was always trying to walk further, walker faster, add running, run, run further and run faster.  It is so gratifying to track your improvement from week to week and month to month.  As you look back, you will be impressed with your progress.

·         Measure Your Body and Vital Signs – It is a good idea to measure your neck, chest, waist hips, thighs and arms every week.  During one phase of my weight loss I actually lost a full pants size without losing more than a couple of pounds – amazing!  Before I started exercising my resting pulse rate was 78; within a few months of walking my resting pulse rate dropped more than 15 beats per minute; my blood pressure also dropped significantly.

·         Check Out Your Closet – Pay attention to the way that your clothes fit.  You will start to notice that your clothes feel better.  Take a tour of your closet.  My guess is you will slowly start to wear some things you have not worn, or even seen, in a long time.  Enjoy the new wardrobe!

Feeling better, eating better, exercise, improved vital signs and better fitting clothes are all signs of progress no matter what the scale might say during any given week or month.  Celebrate progress in its many forms!