Measure Progress Without
the Scale
An Arsenal of Tools for Your Motivation
-- By Liz Noelcke, Staff Writer
Frustrated. Disappointed.
Hopeless. Skeptical.
Whichever you choose, these emotions
are enemies of people trying to lose weight—especially when you
feel like you have done everything right. For many trying to shed
pounds, the elation from that initial weight loss is brought to
a screeching halt when the scale stops moving. But, instead of viewing
this as a setback, look for other ways to measure your progress
besides the scale. After all, good health isn’t always measured
in pounds.
Losing weight usually involves a
relatively simple calorie equation: burn off more calories with
daily activity than you consume through food. So what happens when
these numbers indicate progress, but the scale doesn’t? Before the
aggravation sets in, consider why this might be the case. If you’ve
been hitting the gym on a regular basis, participating in both cardiovascular
and strengthening exercises, then chances are good that you have
shed some fat. But the scale might not indicate this because you
have also been building lean muscle. Since muscle weighs more than
fat, the scale might not reflect your hard work.
Non-Scale Signs of Progress
1. See results by taking a trip to your very own closet. Take out
a pair of pants that fit snugly before you began your new, healthy
habits. Are you able to ease into them, when before you had to sit
(or lie) down and yank them up your legs? This is a sure sign of
progress toward a leaner you! What about an old shirt? Is it now
a little loose around your waist or arms? Also look for improved
muscle definition when you check out your body in the mirror. There
are many everyday indicators that you are firming up your body,
from how your clothes fit to sitting more comfortably in a booth
or small chair.
2. Aside from weight, use other
numerical signs of progress. When you first start your program,
take measurements of your waist, arms, neck and hips. Even if you
are not losing pounds, you very well may be losing inches all over
your body as your figure slims down and tones up with muscles. Measuring
your body is more reliable than the scale alone. Other numerical
indicators include a reduction of blood pressure or cholesterol,
BMI, and body fat percentage.
3. Monitor how a healthy diet and
regular exercise affects your energy levels. Not only will you be
able to work out for longer intervals of time, but everyday chores
will also become easier. Whether cutting the grass or simply walking
up the stairs, these behaviors will come effortlessly. Think of
all the daily activities you could use more energy for—grocery shopping,
house cleaning, playing with your kids, and more. Pretty soon you’ll
be training for your first 5K!
4. Lastly, be conscious of how you
feel emotionally. You’ve been working hard to reach your goals.
Hopefully, the hard work will come with a boost in selfesteem, confidence,
and happiness. Are you beginning to feel more comfortable in your
own body? Work to build a positive vocabulary to stay motivated.
Just because the scale has stopped
moving doesn’t mean that you’ve hit a plateau in reaching your goals.
Don’t give up out of frustration—all healthy behaviors are well
worth the effort. Whether it’s better sleep at night or more energy
throughout the day, start listening to the signs your body gives
you that all of your hard work is paying off!
