Throw Away Your Scale: 3 Better Ways to Measure Progress

Throw Away Your Scale: 3 Better Ways to Measure Progress

A lot of people, when they start eating better and exercising, will say that they’re “losing weight.” Not exactly! What they’re trying to do is lose fat. If you replaced a significant portion of your fat weight with muscle weight magically one day, you’d notice a HUGE change in your appearance. Your “body composition” would be completely changed – smaller waist, tight abs, toned arms & legs – but you would notice little to no change on the scale. This is why it’s so important to use measures of progress other than the scale.

Measure in Inches

As you workout and gain muscle mass, you may notice that the number on the scale stays the same or actually starts to climb. This is because muscle is denser than fat and therefore weighs more. If you’re weighing yourself regularly, when you start to workout, you’re going to get discouraged when you don’t see the number on the scale going down. Instead, measure your progress in inches around your waist. Make a note of where the tape measure falls on Day 1. Then do it again on Day 7, Day 14, and so on. You’ll notice real, significant change that the scale can’t measure.

Take Pictures

Your Facebook friends may make fun of your gym selfies, but they actually serve a really great purpose. You don’t have to share them all on Facebook and Instagram, but after a few weeks, you’ll start to see serious differences in your pictures. You’ll know what people are talking about when they approach you and ask if you’ve lost weight.

Make Fitness Goals

Is your goal to run your first 5K? Or is it to beat your time on your last 5K? Whatever you’re doing to exercise, make goals for improvement. You can work on getting faster at running or cycling, lifting heavier weights, or getting through a workout with Shaun T without feeling like your core is on fire. You’ll feel great about yourself as you meet and exceed each goal.

Sources:
Personal Experience

Megean and the boysMeagan is a 30 something year old wife, mom, and fitness enthusiast (fanatic?).She loves being a boy mom, fitness, cooking healthy food, and working from her dining room.   In the last year and half she helped over one hundred people lose hundreds of pounds & inches.  Her goal is to help women, and especially women with post-baby bodies, live happier lives with more self-confidence than ever before. She knows that once there is some fun put into fitness (with a little bit of family), the sky is the limit!  Her mission is helping people become healthy, fit, and financially free so they can lead fulfilling, vibrant lives. If you’d like to know more about becoming or staying fit physically or financially, e-mail her today!

There Is No Starting Over In Weight Loss

 whitney progress  in weight loss
This progress picture was posted by one of the ladies in my support group a couple of weeks ago. With the picture she posted the following comment:

“I am so…I don’t know the word. I found this picture in my computer. I must say the picture in the left is the biggest I have ever been … from 2012. The one on the right was last weekend. So even when I feel like I’m not losing weight, and I have been feeling very down because I’m not where I want to be, I know I will get there. I truly am making great progress!” Whitney N.

Her post struck a cord with me. When a woman “starts” a weight loss journey, it’s about so much more than the scale or a clothing size. It’s easy to focus on those numbers because they are measurable and gauge progress. This journey is about so much MORE than those numbers though, and if we keep that in mind it gives us the perspective we need to keep going! Whitney gets that now and so it matters less that she isn’t where she imagined she would be a year ago. It matters more that she is making progress.

Healthy, lasting weight loss TAKES TIME. It doesn’t happen in a vacuum – life happens to us and around us while we are working towards a goal. Progress may seem non-existent some weeks or months, but you ARE moving in the right direction as long as you are trying. The scale may not move for one, two, three weeks, but mentally there are changes and adjustments happening that are important…critical actually. People give up because they don’t “feel” like they are where they should be, but that’s the exact moment when it’s time to dig deep and think about things other than the scale.

The real transformation happens internally, not just in how we feel about ourselves but in how we perceive the world around us. Our confidence levels, attitude, knowledge, energy levels, ect. are all transformed when we adopt a healthy lifestyle and lose weight.
Although we talk about “starting over” on Monday because we had a bad week, or “re-starting” a workout program that we stopped doing, it’s actually impossible to begin again from where we first started. Why? Because we’re different people now than we were a month, a year, a decade ago. We have new experiences, new knowledge, new muscle, ect. that will change our experience THIS time. So while we can start AGAIN, we can’t actually start over.

So no matter how far you have come, or how far you have to go, KEEP GOING. It doesn’t matter how bad last week was, it only matters that you learn from it and move forward making small adjustments to improve this week. You left the old you behind when you started this journey – so even if it was a year ago and you haven’t lost a single pound, SOMETHING is different. Embrace all of your progress, not just the number on the scale, and it will be so much easier to keep going…forever.

Thank you to Whitney N. for letting me use her progress pictures and for being an inspiration!

Me and the boysMeagan is a 30 something year old wife, mom, and fitness enthusiast (fanatic?).She loves being a boy mom, fitness, cooking healthy food, and working from her dining room.   In the last year and half she helped over one hundred people lose hundreds of pounds & inches.  Her goal is to help women, and especially women with post-baby bodies, live happier lives with more self-confidence than ever before. She knows that once there is some fun put into fitness (with a little bit of family), the sky is the limit!  Her mission is helping people become healthy, fit, and financially free so they can lead fulfilling, vibrant lives. If you’d like to know more about becoming or staying fit physically or financially, e-mail her today!